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Originally Posted by blake7 Cap, now that I think about it maybe i havent been as committed to my bi's as i could've been....
I usually do 2 of these excersises ,3 sets 10 -12 reps
Barbell 21's
Incline d.b.
Hammer curls
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You might be overtraining them to be honest.
If you're doing back exercises first, your biceps are getting hit hard anyway. You then do the bicep isolation work, and you're just annihilating the muscle, and between workouts all of your body's resources are going into just recovering from the workout with nothing left to grow from. Stimulate, don't annihilate.
Biceps are a small muscle group remember, and overtrain easily.
Many people find their biceps grow best when they leave them alone.