Unfortunately I suffer from this chronic disease, should I go light on back days with strict form instead of going heavy as usual? It's getting a bit out of hand compared to the size of my arms.
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Unfortunately I suffer from this chronic disease, should I go light on back days with strict form instead of going heavy as usual? It's getting a bit out of hand compared to the size of my arms.
Everones gonna tell you to separate bis from back and chest and tris, by doing that you can go more intense and recruit more targeted fibers and you should get more growth if you keep changing your routine every 2 weeks.
Another tip: OVERTRAIN your biceps till their big. Read this in Flex from Mike Matarazzo I think it was. Meaning, dont do the 5 sets pros do, instead go for 12, all on a day by themselves, and HEAVY.
Try that, along with a bulk diet, I dont see a reason why you shouldnt grow.
I don't train bi's/back, chest/tri's together, nor did I say i did :)
Do you train your Bi's and tri's on a day by themselves? What is your schedule like? And I agree with Big Dan on blasting the arms with high number of sets and poundages
Mon: Quads/Calves
Tuesday: Chest/bi's
Wed: off
Thurs: Hams/Shoulders
Fri: Back, Tri's
Sat: off
Sun: off
I do 6-7 sets for bi's/tri's/shoulders
8-10 reps (or failure)
I have the same problem as you. Good size chest and back, but arms lagged behind. I found if I work them for 3 sets of 3 keeping my reps between 12-20, they grew. I stopped hitting them with 4 or 5 sets of 6-8 to see how I reacted to the change. I guess with the high sets and the nice rest time, the neurons reacted great and the rest helped them heal. Just my two cents, but if nothing else works, just try what I did, overload the neurons for new growth.
Keep in mind that your biceps are a small muscle group and should be treated differently than ... say quads.Quote:
Originally posted by Vice
Mon: Quads/Calves
Tuesday: Chest/bi's
Wed: off
Thurs: Hams/Shoulders
Fri: Back, Tri's
Sat: off
Sun: off
I do 6-7 sets for bi's/tri's/shoulders
8-10 reps (or failure)
Train the twice per week. 6-7 sets (not including warm-ups) is about right - mags like FLEX may say up to 20 sets but those are routines for guys on a shit load of juice.
Train them twice per week with a strict 4-0-2 tempo. You could start by adding a light day like this:
Mon: Quads/Calves
Tuesday: Chest, Tri's(light)/bi's(heavy)
Wed: off
Thurs: Hams/Shoulders
Fri: Back, Tri's(heavy)/Bis (light)
Sat: off
Sun: off
Remember to train Triceps first since pumped biceps can shorten your range for triceps.