Everything grows well except biceps

[Gainw]

Hey guys,

STATS : 5'8
Weight : 200 Lbs
BF : 13% ~

l have a problem for all the years of training, everything grows just fine, except my biceps.

l also have very short biceps, with significant gap between elbow and bis, so l guess l was not genetically blessed with my bis. Though if u look at my arm its like all triceps and non-existant biceps..

l Tried various techniques, train it once a week, train with back, train with chest, now last year l usally train it once with an seperate arm day.

l Tried high volume, low volume, but now train only like 6 sets for the bis, my routine now is like this

Day 1 Tris/Bis/Forearms
Rest
Day 2 Shoulders/Traps/Legs
Rest
Day 3 Back/Chest

Repeat.

Current arm routine :

Tris : Decline cgbp 3x6-10
1 arm db extension standing 3x6-10
Dips + weight 3x6-8
Bis : Barbbel curls 3x6-10
incline hammers curls 3x8-10


My legs, back and chest are the best bodyparts, and they just overpower my small bis.

l Was thinking maybe l should try to work bis twice a week ? Never done that..

Something like this :

Tris/Bis
Rest
Chest/Delts
Rest
Back/Bis
Legs
Rest

Repeat ?

But mainly focusing arm day on biceps like barbell curls, inlince curls, db curls and on second day focusing on brachialis like reverse curls and hammers curls, both days keep it to like 4-6 sets only ?

Whats ur opinion guys?

[warren916]

Biceps are a small muscle, bombarding them with all kinds of weight never worked well for me. I can share what made mine grow.

Use the pyramid technique. So lets say your starting with alternating dumb curls.

You would go like this...

First Set: 20lb Dumb Bells 12-18 Reps
45-60 Rest
Second Set: 25lb Dumb Bells 12-15 Reps
45-60 Rest
Third Set: 30lb Dumb Bells 10-12 Reps
45-60 Rest
Fourth Set: 35-40lb Dumb Bells 8-10 Reps
45-60 Rest

Now at this point you can pyramid back down, or go back to your best pump weight, and drop set that twice.

If you look at the strategy behind this technique, you will noitice your getting volume and heavy weights, the best of both.

Use this for every bicep exercise, dumb bells, barbell, what ever...

Like i said, that worked VERY VERY well for my bi's and even tris, it might not work well for some people but worth the try!!!

[dec11]

Hey guys,

STATS : 5'8
Weight : 200 Lbs
BF : 13% ~

l have a problem for all the years of training, everything grows just fine, except my biceps.

l also have very short biceps, with significant gap between elbow and bis, so l guess l was not genetically blessed with my bis. Though if u look at my arm its like all triceps and non-existant biceps..

l Tried various techniques, train it once a week, train with back, train with chest, now last year l usally train it once with an seperate arm day.

l Tried high volume, low volume, but now train only like 6 sets for the bis, my routine now is like this

Day 1 Tris/Bis/Forearms
Rest
Day 2 Shoulders/Traps/Legs
Rest
Day 3 Back/Chest

Repeat.

Current arm routine :

Tris : Decline cgbp 3x6-10
1 arm db extension standing 3x6-10
Dips + weight 3x6-8
Bis : Barbbel curls 3x6-10
incline hammers curls 3x8-10


My legs, back and chest are the best bodyparts, and they just overpower my small bis.

l Was thinking maybe l should try to work bis twice a week ? Never done that..

Something like this :

Tris/Bis
Rest
Chest/Delts
Rest
Back/Bis
Legs
Rest

Repeat ?

But mainly focusing arm day on biceps like barbell curls, inlince curls, db curls and on second day focusing on brachialis like reverse curls and hammers curls, both days keep it to like 4-6 sets only ?

Whats ur opinion guys?

if they arent growing now, they wont grow being hit twice. try doing them on your back day, just 2-3 exercises of 8-10reps, 3sets. that way they are getting used only once a week and will have more recovery, bi's are the most overtrained muscle

[Gainw]

Thanks for suggestions guys! l today talked with my trainer and he also told me that if it doest grow from 1 time week, it wont grow from twice a week too. He also suggested me to cut out direct work of biceps at all for some time, but he told me that l need to understand that my self over time..

[axemurderer187]

Do supersets bro! This works wonders for me.
My mondays are chest/bi's.
Looks something like this:

C: Incline Bench 4x 10,8,6,4 Heavy weight
no break
B: Standing Curls "
rest
C: Flat Bench (dumb bells or whatever) "
no break
B: Hammer Curls "
rest
C: decline bench (dumbs or bar)
no break
B: preacher curls ( I do one arm at a time, do 10 with one then do 10 with the other) lockout, and flex at the top
rest
C: cable flys
no break
B: resistance preachers


done and feeling good

[axemurderer187]

just wanted to throw in this will develop size but i don't promise anything for peaks as I posted something about this aswell.

[stack_it]

if they arent growing now, they wont grow being hit twice. try doing them on your back day, just 2-3 exercises of 8-10reps, 3sets. that way they are getting used only once a week and will have more recovery, bi's are the most overtrained muscle

Agreed.

Try this and you should see results. Just don't expect em overnight like most people do.

[scorpion62]

I have just started a new workout for my bis,I do my back then three set for my bis DB 12,10,8,failure BB 12,10,8,failure and cable 12,10,8,failure