Biceps are lacking

[nonotone]

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[cherrydrpepper]

For me it seems like the bigger the muscle group - the heavier weight and lower rep count will make them grow, gave me an idea; I was doing biceps 9-12 sets, 8 reps real heavy before, switched to 12-15 with 10-15 reps not too heavy weight and more focus on doing it correctly while isolating the long head (arnold) - got an amazing pump and they started growing like crazy.

This is good advice.

Depending on your split, preacher curls with ez curl bar and strict form got me good gains. Barbell 21's also but these attack the forearms like crazy.

I try to alternate my workouts. Sometimes I do biceps on back day but not every week or I feel that is overkill to keep doing it over and over. A good back/biceps day that would nuke them for me: deadlifts, then do lat pull downs to your chest (in front) with strict form and contraction. Then do a row like exercise - bent over barbell rows, dumbbell rows, cable rows. Throw in back extensions (optional). Now standing preacher curls. End with dumbbell hammer curls seated strict form 15 reps or more burning out to failure.