Anyone ever have a hard time achieving a pump on bicep day?

[Terminator]

The only muscle group I have sumwhat of a tuf time achieving a "pump" on my bi's and wondering if anyone else does..I would say that's where my genetic weak point is aswell..

[MR-FQ320]

me too, train em twice a WEek, lower the weight and do more reps, remember theres two heads to the bicep ( thats why its named so) the inner and the outer, make sure you choose exercises that stimulate both.

i would train them after back day since there already warm, then again 3 days later on arms day, on arms day I use the bicep curl machine and pick a relativley light weight, say 25kg and do about 50 full reps, this gets them warm and a good pump surely follows.

[cherrydrpepper]

One of the most overlooked bicep builders is the preacher bar curl. If would do this exercise normally for a couple months, then if you hit a plateau start doing rest pauses. This is what has personally worked for me, but every one must find what works for their body. When I think about hammer curls, cable curls, bicep curls, etc nothing gives me as good of a pump.

[mglenn79]

I agree with MF. Do them on a back day, I get my best pumps when I pr-fatigue with heavy back exercises. On a side note, the only time my bi's ever get TRULY sore is from heavy one arm rows.

[Terminator]

Yes that is greate advice fit the past 3months I went twice aweek less weight bicep on back day than Afew days later and did bicep tricep..I would do three workouts for 3sets for around 10,8,6 reps I switched last week and started once a week doing 5 workouts for 4 sets of reps.. And do only biceps, preacher curl,straight bar standing curl,hammer curl,isolated seated db curl,and cable isolated curls,, even at that didn't get greate pump but my bis where very sore for like 3days..good sign I gues..maby I didn't over do it..it's just my genetic weak spot, imean I'm 188lbs 5'11 prob like 12%bf I've got what I would say is greate triceps, but my left bicep you could almost say looks blown out..just super hard too build.. Worst point on my body..I can practically just work chest and could Probly maintain my triceps..of I could just get them biceps goin lol

[ironbeck]

I used too have problems, but since i have reduced weight and concentrated on form and intensity...not a problem.

[marcus300]

Isolate the bicep and introduce some intense protocols like drop sets, forced and negatives. Also train to failure and beyond.

[Terminator]

So the Pain after workout is okay on bi's? It wasn't really the same as the soreness you experience during say chest, that's also one reason I'm going back too once aweek too let them rebuild

[mglenn79]

What type of pain is it? If it's just doms then yes it's fine. But it could also be tendinitis starting. Happened to me at one time, trying to go very heavy for low reps. The pain was isolated near my elbow though, not in the muscle bellies.

[Terminator]

It's was directly in the bi's..idk maby it was agood workout, just thought I would've had more pump during with that kinda pain/sornes

[mglenn79]

Just sounds like a really good workout then. I can very rarely get any soreness in my bi's, so I'm kinda jealous.

[Terminator]

Haha thanks. That's the first time I felt that sore it may have simply been from routine change, ill watch my next workout and see how it goes

[mglenn79]

Keep us informed.

[Terminator]

Will do

[mockery]

time under tension and ur pumps will be too much you will be hating life. my forearms double in size and go rock hard.. not fun