Snorbitz1uk

Recently i have noticed that my biceps are not growing nearly a quick as every thing else, my routine is

Monday (Chest/Tri)
Incline Bench/Dumbellls
Decline Bench/Dumbells
Crossovers or pec dec
Chest Press
Rope pushdowns
Skull Crushers

Weds (Back/bi)
Low cable row
Narrow Grip pulldowns
Wide grip row
hyperextensions
Ez bar curls

Friday (shoulders)
Seated dumbell press
Upright row
Side lateral raises
Read delt things that i cant remember the name of like back to from pec dec.

Saturday (Legs)
Squats
Calf raises
Leg extensions
Leg curl things (feeling thick today)

All of the above is 4 sets, 3 sets of 10 and 1 set to failure.

As i say everything is growing well apart from bi's, i know i must bew hitting my bi's because i get a great pump, any advise would be appreciated.

Wee G

In the last few weeks / months, you much extra iron have you added to your rowing / pulldown movements and curls?

Feeling a pump is one thing but without increased loading you won't grow very much addiional muscle mass.

also, your set and rep scheme of 3 x 10 and one set to failure...do the 3 sets of 10 precede the set to failure? Are they warmups or sets done with working weight?

Cheers,

G

Snorbitz1uk

in every thing i have added quite a bit of weight over the last few month i am happy with progress every where apart from bi

The 3 sets are workign set prior to my set to failure, will do a light warm up set before all of these

Wee G

Ok,

So you're getting stronger on most things and are "growing" in general but not in biceps. Cool. Options: add / lower volume, change set and rep scheme.

Seeing as everything else is growing, and your overall volume for pecs / triceps / delts is pretty high Vs pretty low volume for lower body I'd suggest dropping some volume on pull (back and Bi) days. If you generally did not respond to a lower volume your chest and delt growth would be great (hi volume day) and your legs would be lagging (relatively lower volume day). So on back and bi day try moving to 1 x light wmup, 1 x moderate warmup 3-4 reps short of failure with 80% of so of work weight, then 2 sets all out with the working weight. Use a simple rep cycle to expose your body to heavier loads over a couple of months eg weeks 1-2 , 10-12 reps, weeks 3-4 8-10 reps, weeks 4-8, 6-8 reps. Combo of dropping some volume, allowing for better recovery and exposure to heavier loads should get you growing in the back and bi's.

Cheers,

G

Snorbitz1uk

Thanks, will give it a try

Wee G

No worries. always happy to reply in a thread with a decent avatar.

lol.

paulo

pushdowns,skull crushers -swap for dips and heavy dumbell pullovers,better for triceps

do standing curl with straight bar 3 hard sets, then finish off with preacher these be better than what you doing

beequeth

Weighted reverse grip chins helped me a lot, and will fit into your back day nicely.
Good way to work lats and bi's together.

paulo

i do weighted chins -20k for 8 to behind neck and dips with same weight for 8,this i feel builds my arms whilst doin big exercises,when want a little boost i just do preacher, i see guys doing endless sets of arms -and they arent getting biggger ,but mines are-so do less (isolation) and see what happens if you concentrate on bigger exercises