Charno

Hi there, just joined to ask this question, hopefully I'll stick around.

I've been training 3 or 4 times a week for about 5 months and I'm noticing improvements. Slowly but surely. Sadly my biceps seen to be lagging behind, particularly my triceps. Over the past few weeks I've noticed that on doing barbell curls I seem to be using my forearms too much, throwing the weight back rather than really isolating my biceps.

The problem is I seem to be unable to focus on my biceps when doing curls.

For the past few months I've been training my biceps once or twice a week using the following.

Barbell Curls 4 sets of 21s (7x7x7) sometimes with a couple of sets of 10
Dumbbell Hammer Curls 4 sets of 10 (sometimes 1 or 2 more sets)
Cable Curl 4 sets of 10 (sometimes 1 or 2 more sets)

I concentrate most of my effort on the Barbell curls often doing 5 or 6 sets, and doing some extra during the rest of the week just to really try to blast my biceps. Sadly the definition doesn't seem to be coming. The mass is there but very little definition.

Could my idea that I'm using the forearm too much be the problem? How can I isolate my bicep? Or am I just under or overtraining? Or perhaps my exercises are all wrong.

Can anybody give me any advice?

ah24

Scrap the 7 reps and start going 12-15 - strict form.
Going around 7 reps your going to be using some pretty heavy weight I presume - and more than likely bringing your shoulders into play.

Lighten up the weight and go to failure whilst using strict form. Also, although hammer curls are an awesome exercise they wont do much for your biceps brachii, they are more for the brachialis.

Bulldozer

12 sets , sometimes more for biceps??

Too much mate, they are a small muscle group.

3 sets is ample imo.

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TH&S

Today I trained arms.

8 sets in total. They are only lickle muscles.

You want them to grow? Builder bigger back through heavy rows and deadlifts, build a bigger frame through squats and eat more to facilitate the above, and your arms will grow.

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D: 220 | B: 140 | S: 210

Charno

Thanks. Well I read somewhere about the 21s (7x7x7). That is 7 lower halves, 7 upper halves and 7 full curls. I used to do just 10 straight curls with pretty strict form, maybe a couple of cheats. I read these were better.

I think maybe I fall into the trap of going too heavy and throwing my shoulders into the later reps. Problem is it's tough to go back to lighter weights.

You think I should lighten up to make sure my form is stricter? Maybe the forearm thing is as result of too much weight as well.

Spartan301

Are you training biceps on their own? or with say back, chest etc?

Charno

3 sets only? Wow. My gym instructor put me on 12 sets. I'd feel like I was shortchanging my self with only 3.

8 seems ok. But I don't really want to be big and bulky. Just nice sinewy arms with nicely peaked biceps. Just nicely defined I mean. If that's possible without building major mass.

I'm a fairly slim build really, so bulk doesn't really suit.

Bulldozer

21's are the most annoying exercise lol

Just stick to a basic barbell curl mate. 3 sets, job done.

As TH&S said, train hard on heavy compounds and your arms will grow.

I dont train arms period, yet they grow!

Dont forget tricep is 2/3 of the upper arm, so if you want big arms train your triceps. 3 sets of dips or close grip bench, job done.

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Bulldozer

Then he is a bell end , simple

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Charno

No, I train shoulders and then biceps on the same day.

Shoulder Press 4 sets
Arnold Press 4 sets
Side Raises 4 sets
Front Raises 4 sets

ah24

Firstly, if you feel like your short changing yourself with 3 sets - your not working hard enough ;)

Secondly, the whole "21's" thing is great for a pump, for muscle growth - I prefer proper, full ROM sets....unless I maybe add some partials in at the end to variate.

Charno

Heh. don't think I'll tell him that. He's pretty big!

ah24

How many sets has he got you on with back, chest and legs?

Bulldozer

:behindsof

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Charno

Back:

Single Arm Dumbbell Rows 4 sets
Wide Grip Assisted Pull Ups 4 sets
Row (Machine) 4 sets
Rear Delt Fly 4 sets

Chest:

Flat Dumbbell Press 5 sets
Incline Press 4 sets
Dumbbell Flys 4 sets
Press Ups 3 sets

Legs:

Leg Press 4 sets
Extensions 4 sets
Seated Leg Curl 4 sets
Squats 4 sets
Calf Raise 4 sets

To be fair he actually said 3 to 4 sets, but I went for 4 thinking more is better