If you’ve been weight training or bodybuilding for awhile, chances are you know what it’s like to experience a plateau in your bicep workout or not making progress despite all efforts and hard work that you’ve put in.
Key factors for bicep plateau:
Insufficient Training Volume:
One common reason for slow muscle growth is not providing enough stimulus to the muscles. Make sure you’re incorporating an adequate number of sets and reps in your workouts.
Aim for 3-4 sets of 8-12 reps for bicep exercises and consider increasing the total training volume gradually over time.
Lack of Progressive Overload:
Progressive overload is crucial for muscle growth. If you’ve been using the same weights and resistance levels for an extended period, your muscles may have adapted to the workload.
Gradually increase the weights you lift to continually challenge your muscles and promote growth. Consider adding small increments each week or using resistance bands to provide additional tension.
Poor Exercise Form:
Incorrect exercise form can limit muscle activation and growth potential. Ensure you’re performing bicep exercises with proper technique and range of motion. Focus on using a controlled tempo, maintaining a full range of motion, and emphasizing the mind-muscle connection.
Inadequate Nutrient Intake:
Building muscle requires a combination of proper nutrition and training. Ensure you’re consuming enough calories and macronutrients to support muscle growth.
Aim for a balanced diet that includes lean protein sources, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables. Additionally, prioritize protein intake, as it is crucial for bicep muscle repair and growth.
Recovery is essential for muscle growth. If you’re not allowing enough time for rest and recovery, it can impede your progress. Ensure you’re getting adequate sleep (7-9 hours per night) to promote muscle repair.
Incorporate rest days into your training schedule to give your muscles time to recover and adapt to the stress of the workouts.
Lack of Variation – keep the muscle guessing:
Performing the same exercises repeatedly can lead to stagnation. Vary your bicep exercises to target the muscles from different angles and challenge them in new ways.
Incorporate exercises like hammer curls, concentration curls, or incline curls to stimulate different parts of your biceps. Add compound exercises that engage the biceps along with other muscle groups, such as chin-ups or rows that requires the biceps to assist.
Inconsistent Training routine:
Consistency is key in any fitness journey. Ensure you’re consistently following your workout plan and giving your muscles regular stimulation. Missing workouts or being inconsistent with your training can hinder your progress.
The tradition up and down curl doesn’t activate all your muscle fibers. Most guys don’t work the whole bicep by missing extreme range of motion.
It doesn’t matter how your curling or how heavy you’re curling, if you’re not activating all of your muscle fibers, then they aren’t doing the work and no progress is being made.
Part 1 – Biceps Destruction Superset Workout
Before jumping in, here’s why the BICEP Training Arm Plateau works? Muscle is fully targeted, the angle of the workout truly isolates your biceps like never before from any other muscle that’s involve in lifting up the dumbbell.
The workout will start with a Incline Dumbbell Alternating Curls. Tricks like this can help you get the most out of your workouts by utilizing:
- Extreme Range of Motion
- Increase Time Under Tension
- Modify Angle
Part 2 – Biceps Destruction Workout
This a continuation from the previous how to build massive biceps.
- 5 Sets: Incline Dumbbell Alternating Curls. It’s going to fully activate those muscles
- 8 Super Sets – Barbell Curls / Incline Dumbbell Curls (both arms)
Let us know your thoughts in the comment section below. Did you try this workout? How was it?