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Weak Biceps Anonymous
I've been working out for about 2 and 1/2 years now and I've seen some great gains in most areas except (argueably) one of the most important ones, Biceps. They've become more defined as I drop in body fat however, they are still very weak in relation to my other parts.

I've tried to work them harder, I've tried resting them more, virtually everything I can think of to do short of juicing. It hasn't been a major problem except for the last 1-2 months where my biceps have actually been holding back my back work outs.

Any suggestions to try and remedy this or is it a genetic thing and they've reach their pathetic peak?

pic unrelated.
>> Anonymous
Try heavy negatives. Get a friend to help you with this.

Grab some heavy dumbbells... about 10 pounds heavier than you could curl yourself. Have your friend help you lift them up, and then slowly lower them under your own power. That's an eccentric contraction. Even though you aren't strong enough to lift them up, lowering them slowly will stimulate growth so you will eventually be able to lift them, or at least lift something heavier than you can now. Plus eccentric contractions has been linked to hypertrophy.

This is an old trick powerlifters use for increasing their deadlift. It works for any muscle though.
>> Anonymous
>>123891
>>old trick powerlifters use for increasing their deadlift
What? Seriously? I've never heard anything close to that, and it sounds incredibly dangerous for deadlifting. Got a source or something? I could be wrong.
>> Anonymous
Try much lighter weights but with faster repetitions. Using fly weights like this stimulates red muscle tissue growth, it doesn't look as pretty as the white tissue but it's actually useful
Alternatively, do a barrel roll
>> Anonymous
You asked for advice. I'm giving it to you. If you're doubting it, go do your own research.
>> Anonymous
>one of the most important ones, Biceps

Wait. What the fuck?
Biceps are probably the LEAST important muscle group. Get your facts right
>> Anonymous
>>123903
I wasn't OP, but the point is I have been doing research for over a year constantly and I haven't ever heard/read anything like that ever. I know what negatives are and I occasionally throw them in, but I've never heard of a powerlifter deadlifting with them. Could you provide an example?
>> Anonymous
>my biceps have actually been holding back my back work outs.

Which back work outs? Chances are it's your back, not your biceps.
>> Anonymous
If you've plateaued you're going to have to change up your workout. Instead of doing the same exercise with less weight and more repetitions do a different exercise entirely. Possibly try weighted close grip pullups, or move to a straight bar if you've been using free weights.
>> Anonymous
>>123924

With the exception of deadlifts almost all of my workout at this point. I gauge that its actually my biceps holding me back because its them that get sore and burn at the end of a set while my back feels fine both at the end of the set and the normal period of soreness post workouts.