Standing Bicep Curls

redwulf
redwulf Posts: 18 Member
in Fitness and Exercise
I'm looking for some advice.

I've set a short term goal of been completing a set 12 reps of 20kg Standing Bicep Curls (Dumbell). Not a huge advance

When I started going to the gym at the end of July I was struggling to do three sets of 12 reps at 10kg, Now I can comfortably finish 12 reps at 14kg, but given how quickly I had been able to progress up to 14kg I was expecting to be able to get close to finishing a set at 16kg by now.

I've tried breaking my sets down into 6 sets of 6 reps instead of 3 sets of 12 but after a couple of weeks I am still only managing 1 set of 4-5 reps at the heavier weight.

I feel like my progress has stalled, with my chest, shoulders and legs I've been able to steadily increase the amount I am lifting every couple of weeks but my biceps seem to be standing still.

Would I be better trying to 6 sets of 3-4 reps at 16kg for a couple of weeks or are there some other key exercises I should be doing to supplement my curls in order to improve my arm strength?

Any advice would be welcome.

Replies

  • dcurzon
    dcurzon Posts: 653 Member
    bicep is a tiny muscle when compared to legs/chest/shoulder, so whilst you might be seeing linear improvements in those area's (for now), you shouldnt expect the same. Couple with the fact that your bi's will be getting a bit of a workout whilst doing chest/shoulders, whilst the weights in those areas are going up, the bi's are working harder and fatiguing.
    Personally, i'd stop worrying about doing curls, and stick to the big 5 - squats, deadlifts, bench press, overhead press, barbell row.
  • Ainar
    Ainar Posts: 858 Member
    That's called "beginners luck" meaning, when you just now start to go to gym and work out you will get some pretty good gains for first few months. Then they will slow down. That's what happens with everybody. You most likely will never have so fast gains as you had in those firs few months, if you will keep work out constantly.
    You have a plateau. You still will progress but it will be slower. It's possible that you chest and other muscles have not reached plateau yet only your biceps, if gains in them is still happening fast... but soon they will.

    You can do 6 sets by 4, that will build your strength. Later you can increase by one rep , then after a while by one again, etc until you can do 5, 6, 7, 14, 16, etc.
    Another good way to do it is to stick to current plan - 12 reps of 14kg and do some drop sets in the end of each set. Meaning, wen you have done full set of 14kg drop the weight and do some more reps, then drop weight even lower and do more. This is how I increased my gains when I got stuck, I'm sure it will work for you too.

    One thing for sure tho, that is very slow process - muscle building. And longer you work out slower it will get...
  • KitTheRoadie
    KitTheRoadie Posts: 641 Member
    bicep is a tiny muscle when compared to legs/chest/shoulder, so whilst you might be seeing linear improvements in those area's (for now), you shouldnt expect the same. Couple with the fact that your bi's will be getting a bit of a workout whilst doing chest/shoulders, whilst the weights in those areas are going up, the bi's are working harder and fatiguing.
    Personally, i'd stop worrying about doing curls, and stick to the big 5 - squats, deadlifts, bench press, overhead press, barbell row.

    I am certainly no expert but ^^^ this ^^^ sounds about right. I stopped doing bicep curls when I hit 3 x 12 at 14kg and was finding 3 x 6 at 16kgs difficult to do. I now focus on at least 3 out of the big 5 mentioned above.

    Happy lifting!
  • redwulf
    redwulf Posts: 18 Member
    Thanks for the responses, that's given me a lot of food for thought :)

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