eddiehitler

right then the long and the short of it is...my biceps won't grow these days, and despite the fact that my arm measurements are slowly increasing, it seems all the gains are coming from my triceps.

i've tried altering weight, rep range, rest times, type of exercise etc, all to no effect...can anyone suggest anything that has worked for them when it comes to training biceps?

ed

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cellaratt

Alot to this one but try it if you got the time...a little overkill but I've seen it work...hope it helps..

Standing BB Curl:

Set 1: Regular grip. 8 to 10 reps, up the weight for next set

Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...

Incline Alternating Dumbell curl

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Next Exercise...

Hammer curls or preacher curls

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Done

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eddiehitler

looks brutal lol would you suggest using this for a couple of weeks max? i'll give it a go tomorrow and let you know how i get on. thanks buddy

ed

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cellaratt

I'd give a go for a little while it's gonna hit parts that you probably doon't already hit so you should get some good quick burns...I'm not a by the week kinda guy, but I would suggest staying on until that immense burning feeling your gonna get starts to fade away...good luck...If you train your bi's 2 a week I wouldn't do this routine for both days...Cheers

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eddiehitler

[quote=cellaratt;432616]I'd give a go for a little while it's gonna hit parts that you probably doon't already hit so you should get some good quick burns...I'm not a by the week kinda guy, but I would suggest staying on until that immense burning feeling your gonna get starts to fade away.

yeh that makes sense i suppose, thanks again mate

ed

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shorty

yep don't train them... and try adding more weight to your back workouts...you'll see your bi's grow.

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Lost Soul

I believe this in the early stages of training but more advanced stimulation of growth will need direct isolation

i dont have a particular exercise, dont have particualr reps and sets but one thing i would say is ensure its the biceps being recruited throughout the movement and ensure control on eccentric and concentric contraction

if your anterior deltoid burns at the end of the session, drop the weight, keep the form and esnure longer TUT in subsequent sessions

biceps are fcukers for many, but if you are going to train them directly, train them and not the stabilising and assisting muscles in that work out

i have not used BB, EZ or DB for 9 months and they are growing more and more through controlled cable and cam work on days away from my back compounds

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big

I'm with this guy... try leaving them alone for a while and see what happens. They are probably drastically overtrained and in need of proper recovery.

IMO focus on going heavy on the big compounds and adding weight each time. For example, a guy that can do strict barbell rows with 140kg is NOT going to have under-developed biceps no matter whether he does or doesn't do direct bicep isolation work.

Just IMO of course

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Lost Soul

I appreciate what you say but in all honesty the bicep is a muscle people want to grow for aesthetic reasons

The notion of a pro bodybuilder not focusing on lagging muscle and not isolating would not be heard of

If it was strength based, yes compounds from back work BUT if its all about the 'gun show' then direct isolation will yield better results

Thats IMO blended with a bit of science

Strength in biceps = compounds only
Size in biceps = Direct isolations, controlled and in the correct rep range

Biceps will grow off higher reps than we generally subject them to during compound work outs and a higher, varied rep scheme will provide new stimulus in comparison to heavy compounds

Newbies = compounds only
Advanced trainers with lagging bicesp = compounds AND isolations

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eddiehitler

i tried the routine cellarat suggested and i must say it was torture, i hate training biceps at the best of times but this just took it to a new level of evil. but anyway it gave an awesome pump to the biceps and i did actually feel like asking everyone in a 50m radius if they wanted two tickets to the gun show....i resisted doing this but you get the picture.

in response to big and shorty i'll give your suggestion a try once i feel the routine i will now adopt isn't working any more, but i don't feel that the lack of progress with my biceps was due to overtraining as i only train them once a week max.

thanks again for the help lads

ed

ps...do you have your rangers kit looked out for wednesday night ls?? we are the people!! lol

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PRL

I worked all year to improve my biceps as my tri's over powered them.

Focus more on the pump and lower weight. All curl exercises like standing alternate were done to 20 reps. Plus have about 6 different exercises biceps and i split them over 2 weeks (week 1 and week 2).

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rolaball

Id go with the more informed members on here and dont train them , after all you isolate your calves all day long but they dont grow any bigger do they ? So how can isolating an already overtrained muscle make it bigger ? Personally I think isolation excersises are not needed by about 90% of bodybuilders , its all the weider and flex bullsyht . Google Bill Starr and 5x5 and read some real honest training information for a change

Shib

Try some barbell drag curls mate.

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mars1960

Well lots of advice there mate, which way do you go? let me know cause my bi's are my worst body part, it's makes no difference how i train them, or not so to speak.
Synthol, now there's a thought!!!

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smithy26

i find i get a good bicept pump on back day especially when doing wide grip chins, may be do two exercises after back like concentration curls, and hammers.

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