Gym on Sidechat | Any tips on how to get more mass in my bicep? This is almost a year’s worth of progress and I feel like I’ve hit a plateau. I do Bayesian curls, easy bar curls and occasionally incline curl like 2, maybe 3, times a week

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Gym 1d

Any tips on how to get more mass in my bicep? This is almost a year’s worth of progress and I feel like I’ve hit a plateau. I do Bayesian curls, easy bar curls and occasionally incline curl like 2, maybe 3, times a week

49 upvotes, 17 comments. Sidechat image post by Anonymous in Gym. "Any tips on how to get more mass in my bicep? This is almost a year’s worth of progress and I feel like I’ve hit a plateau. I do Bayesian curls, easy bar curls and occasionally incline curl like 2, maybe 3, times a week"

Anonymous 1d

Warm up with an easy stretch position curl like incline curls and then do as heavy straight bar curls as you can and a little bit of a swing is ok towards the end for like 3x5 or 5X5 and then do some hammer curls in the same range

Anonymous 1d

You seem advanced enough that you should track your progress with a log and then consult a real coach or personal trainer. You’ve progressed past yikyak advice if you’re actually at a plateau.

Anonymous 1d

All muscles grow the same. Train with intensity and lift heavy and you'll grow

Anonymous 1d

If you want to put more mass on you need to eat in a surplus

Anonymous 1d

So women naturally have a wider carrying angle at the elbow and this makes things like straight bar curls or preacher curls pretty difficult and uncomfortable for me. When I saw a plateau I started doing cable curls and they helped!

Anonymous 1d

I like to arm wrestle for sport and there are a lot of exercises that help with overall strength and mass for the bicep and forearm, I would look into that. Also try reverse grip lat pulldowns and pull close your chest to focus the tension on your bicep 3 sets of 12 is what I do.

Anonymous

#1 1d

I feel like my issue is just I’ve been stuck at the same weight for everything. I curl 40lbs w/ and easy bar and 15lbs for Bayesian and I’ve been stuck with that. Do I just go up slightly and just do way fewer reps? It would bring me down to maybe 3x5 and I usually try to aim for 3x8(or failure)

Anonymous

OP 1d

If you can do 3 sets with the exact same reps, that implies that you're holding back at least on the first set. You should definitely be attempting heavier weights more often

Anonymous

#1 1d

That’s good insight, thank you

Anonymous

#3 1d

I don’t think my eating is that big of an issue, I’ve been putting on mass up until this point and my eating has not really changed. I’m definitely working on significantly increasing my protein intake tho

Anonymous

#2 1d

I will start doing this thank you🙏

Anonymous

OP 1d

Try to hit 3-4 reps and do that weight until you can do it for 5 then go up in weight so your back in the 3-4 range and repeat

Anonymous

#4 1d

Thank you!

Anonymous

#6 1d

Oh and also partial reps. And then I do this thing where I like assist the concentrics with my free hand and do slow eccentrics, I don't know if there's a name for that

Anonymous

#6 1d

I'm dumb and thought Bayesians were something else, sorry 🤦‍♀️

Anonymous

#5 13h

Ok thank you!

Anonymous

#6 13h

You’re good lol! This was also helpful tho still