I cant feel anything in my biceps when i do DB curls!!?

Question

I am a noob to working out as i have only been doing it for about 2 months. I was 118lbs when i started and now i am about 128lbs. I have gotten stronger and I've been seeing changes in my physique, but nothing to major though. I workout at home and i do not have access to a gym. I have a bench, dumbells, and 2 straight bars. But in the last 2 weeks ive been getting big problems while doing db curls.

For the first 1.5 months of working out, when ever i would do DB curls i would always get a good pump and I got great results in my biceps. But 2 weeks ago when i did DB curls i felt absolutely nothing. There will be times when i would spent an hour doing DB curls trying to get that pump back in my biceps but i was never successful. Whenever i would do DB curls i would feel the burn in my forearm, elbow flexors, and shoulders. I got really frustrated, and ive look on every fourm to try and fix this. After taking the advice from these forums and watching numerous youtube videos on how to fo DB curls properly, i've managed to fix some of the problem. I no longer feel the burn in my forearm and shoulders. But i still feel it in my elbow flexors and nothing in my biceps. It has now been a little over 2 weeks since ive last had a good Bicep workout. I try to fix my form as best as i can, feet shoulder width apart, knees slightly bent, elbows by my side without moving forward, but still nothing is working. Nowi have been discouraged at ive seen my biceps to actually shrink and my arm has gained some fat as it is not as cut as it was 2 weeks ago. One of my main goals is to get rid of my chicken arms but now i have seen them shrinking and losing definition. Even when i drop the weight i still feel the tension on my elbow flexors. Please help!!!

How do i put the tension back on my biceps and off my elbow flexors? What am i doing wrong? Any tips to fix this?

Answer 1

First things first, up the weight. You want a good pump up the weights. It comes to a point where your muscles have ripped and repaired from that certain weight where you need more tension on your bicep.

Also, focus on your negatives. This is so underrated. Usually you see people curling and they whip down their arm. When you lift the weight up, take 3 - 5 seconds bringing it down to stress it. You will always feel the tension in your elbow with any decent weights for your curl because there's of course tension on your elbows.

Try different bicep exercises such as, cork screw alternating dumbbell curls, concentrated curls, preacher curls, hammer curls, seated curls, barbell curls, ez barbell curls.

Do warm ups. Stretch, curl weights that are light, but something that you can feel a little stress on for blood and oxygen to go through and then proceed to the bigger dumbbells for better/bigger pump with more tension.

Try doing exercises mainly isolating the bicep. I've done a lot of corkscrew curls and to be honest, it takes a lot of those curls to see a difference and I wish I knew this before hand. Go on YouTube and type in Mike Chang bicep workout and the concentrated curls he shows you there are amazing. I've started those 3 months ago and noticed a big difference in the peak of my bicep which also means higher peak, the bigger your arm looks when flexed.

I can not stress more about proper form as well. Never cheat with the back movement so swinging your arm from back to lift it. This is why isolation workouts get you big and stronger faster.



Try this for while and you'll be fine

Another tip is to get good tricep workouts because if you want your arm to look bigger, work the tricep.



Good luck to you and your gains. :)

Answer 2

Mike Chang Biceps

Answer 3

Pour almond milk in your cereal instead of skim milk.

Answer 4

dont do more then 3-4 different exercises per muscle

an dont do longer then 40-60 mins a session

an eat more proteins

Answer 5

clearly over training, and geting pump doesn't mean getting results. 1 hour of curls???? what a waste of a workoutand, if pump is what you want get some nitric oxide supplements

Answer 6

Add protein powder to sweet recipes (like these Rice Krispies treats) to boost the nutrition.

Answer 7

Aim to consume at least five grams of fiber to very much satiate your hunger.

Answer 8

If you're constantly desire high-sugar, high-fat foods, it may mean you'll want to eat more protein.

Answer 9

If you're constantly yearning high-sugar, high-fat foods, it may mean you'll want to eat more protein.

Answer 10

Sip one of those protein smoothies that are lovely enough for dessert.

Answer 11

Chew gum while cooking and keep from snacking.