Stubborn Biceps and Growth

[Sistersteel]

I know these are the men's forums but I needed some input from the guys on this, with no offense to the ladies of course. I am having immense trouble with my biceps. I have a 17" arm cold but compared to the rest of me, that is quite pathetic. I also have very bad trouble with my arms and have dealt with pain in the forearms and the wrists for several years. The pain gets unbearable and I have to lay off the arm training for a while and so I have never been able to hit them hard enough, or long enough to see results.

I would like to take a look at some of the exercises that have benefitted some of you with similar issues. I am looking to improve on what I am currently doing and thought I would ask.

[indianamonster1986]

FST-7 training is awesome!

[Sistersteel]

FST-7 training is awesome!

ok you need to educate me a little here. What is FST-7.

[indianamonster1986]

FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart

[indianamonster1986]

Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets)

[indianamonster1986]

stretch in between sets and make sure you're really hydrated.

[Sistersteel]

FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart

Very interesting. Thank you indianamondater. Can you give me an example of how you would apply this training method to your bicep workout? Exercises, number of sets, reps, tempo etc..

[Sistersteel]

OOps I posted too quickly thank you for elaborating on that! Very interesting. So you've seen good results yourself using this method?

[indianamonster1986]

i did its in the orange print.

[indianamonster1986]

Been doing it for two weeks now. So far its seems to be working great. It is Hany Rambod

[Sistersteel]

i did its in the orange print.

Yup! got it. Sorry I had responded too quickly.

[Sistersteel]

Uni-lateral and bi-lateral movements are great for stubborn biceps. Do some multi-drop sets at the end of the movement and you're good to go.

Thank you Big Mike!

[bigtimektz]

17" cold? Your arms are bigger than mine. I cannot help. Sorry. JK.
When working my biceps I always make sure to keep my wrist in line with my forearm. Do not bend or flex your wrist/hand towards your body, doing so will take the tension off your biceps.

[Sistersteel]

17" cold? Your arms are bigger than mine. I cannot help. Sorry. JK.
When working my biceps I always make sure to keep my wrist in line with my forearm. Do not bend or flex your wrist/hand towards your body, doing so will take the tension off your biceps.

So your arms are puny like mine then? lol
I was trying to devise a method to not use my hands at all when I train biceps. I was using an ankle cuff around my wrist and attaching it to the cable crossover. The pain is so bad its hard to even hold a weight let alone work the bicep. What are your thoughts?

What are your thoughts on reverse curls? I think they are useless. But they seem to be the only thing I can do with minimal pain.

[buster12]

Fst-7 has done wonders for my biceps. The training sounds simple, but it works. try 21's. I loke those. And most of all, get freaky with it. Change up your position, your grips, try new things.... hope this helps.