Biceps Help

[Nikopapp]

I think my arms are a weak point. My big problem is, I can't do barbell curls. I get extreme tendonitits in my forearms that hinders me from doing them with a straight bar.

My routine usually goes like this:

warm ups- 2 sets

DB curls- 3 X 6-10 (I usually fall between 6-8 reps, though)
Preacher curl, cambered bar and arms over flat side of bench- 2 X 8
Hammer or Concentration curl- 1-2 (depending on how my arms feel) X 8-10

Tri's- 2-3 warm ups

Close grip barbell BP- 3 X 6-8
Pushdowns- 2 X 6-8, sometimes 8-10
One arm DB french press- 2 X 8-10


Sometimes I switch it up and go with cambered bar curls 1st, sometimes I use db's for the preacher curls or I'll do alternate seated incline curls. For tri's, sometimes I'll do skull crushers 1st, then 2 arm DB french press or pushdowns, then kickbacks with DB or rope.
Should I try going with higher rep ranges? What do you guys think? Any help would be appreciated. I'm natural btw.

 

[BigBoyJ]

What's going on in your forearms most likely isn't tendonitis. It similar to shin splints. There are tiny tears in the muscle due to the stress of heavy weight while the palms are in the supinated position. This is very common. It can be fixed, but it takes a long time.

To let it heal, you need to do higher reps and avoid having the palms supinated. Hammer curls are good, but avoid preacher curls. You said your arms are a weak point and they probably will be until you let this problem heal. I would keep the reps in the 20 range. Go for a nice full pump and if you feel ANY pain at all in the forearms then stop the exercise. As long as your in a hammer grip, or a pronated grip though, you probably won't have any pain.

Watch out on other exercises too. Sometimes heavy bench press, incline, or shoulder press can put stress on the area too and cause pain. If you feel pain you're reinjuring the area, so that's what you have to avoid.

If you give it about six weeks of light training while avoiding supinated grip exercises and making sure that you don't let the area feel any pain. Most likely you will find that you are able to start slowly increasing the weight again and start doing some supinated grip exercises. When you do start though, again start very light and just go for a good pump. This isn't the time for low volume high intensity training. Do several high rep sets and pump the shit out of the muscle, blood flow helps to heal the problem, but too much stress will make it worse again.

 

[saint808]

you could also have ganglion cysts like i do... sad thing is my bi's are terrible... long muscle belly on short arm. What i do (and has helped) is 4 sets of cambered bar preacher curls 12 reps. Machine curls (again cambered) half reps for 20 and then as many full as i can do. Then I also do preacher db curls 4 sets of 12 reps. Just keep the weight light and get the blood flowing. Also get a light gripper for your forearms and work it a bit more than usual but nothing extreme. Should get better for you and this has halped me so hopefully it can help or at least give you some ideas.