Bicep workout

[MiZongMaster]

Hey guys, I have a fairly good split routine that I have been using.. Well on Wed I hit Back/Biceps.. For my biceps I do EZ bar preacher curls, standing preacher curls, and db hammer curls.. but for some reason I only really feel the pump on the lower half of my bicep(towards my elbow), the upper half(towards my shoulder), doesnt really get hard or sore.. Any ideas on how I can hit my biceps harder? i try and pound them, I ldo 3-4 sets of each, with 5-6 reps..

Any ideas would be great..

btw, my back is deads, shrugs, bb rows, db rows

[biglouie250]

so you do 9-12 sets of bi's after back? too much in my opinion. ive been doing SC's scorch method for bi's for a month now and im loving it. 3 sets of hammers done slowly with a pause and a squeeze at the top for 15 reps and 3 sets of 15 with barbell curls slowly with a pause and squeeze at the top....

as for your question squeeze at the top of the motion, that will get the "top" of the bi pumping.

[S.P.G]

Hey guys, I have a fairly good split routine that I have been using.. Well on Wed I hit Back/Biceps.. For my biceps I do EZ bar preacher curls, standing preacher curls, and db hammer curls.. but for some reason I only really feel the pump on the lower half of my bicep(towards my elbow), the upper half(towards my shoulder), doesnt really get hard or sore.. Any ideas on how I can hit my biceps harder? i try and pound them, I ldo 3-4 sets of each, with 5-6 reps..

Any ideas would be great..

btw, my back is deads, shrugs, bb rows, db rows

This has been covered many times, there are a number of shocking methods you can use to kick your biceps in to new growth as well as make them sore.

But remember that being sore has nothing much to do with hypertrophy….

So try some

Super Sets
Drop Sets
Static Contractions Ect ect list goes on...

I like to recommend taking some extra time of when your not feeling sore any more because its more than likely that your body has adapted to what you are doing.

Missing bicep for a week then hitting them hard will automatically shock the muscle leaving you sore for days

[MiZongMaster]

thanks for the advice guys, I will let you know how it goes next time I hit them

[MartyMcFly]

This is what i am doing now for bi's and it is working great for me. It is from a while ago. I cut and pated from my log.

Bi's

Barbell curl

95/10
115/4
65/15...rest 5 seconds then 6 more

Incline curls

3 sets of 30/12

Hammer curls

3 sets of 30/10 last one 7 Up 3 seconds Down 2 sec. Burnt like hell

Flexed arm hang til absolute failure.

If you look at my log you can see that I have improved since starting this. I have noticed a big difference since I stopped preacher. Add pullups for back also they are awesome IMO.

[GunTotingHipGangster]

Hey guys, I have a fairly good split routine that I have been using.. Well on Wed I hit Back/Biceps.. For my biceps I do EZ bar preacher curls, standing preacher curls, and db hammer curls.. but for some reason I only really feel the pump on the lower half of my bicep(towards my elbow), the upper half(towards my shoulder), doesnt really get hard or sore.. Any ideas on how I can hit my biceps harder? i try and pound them, I ldo 3-4 sets of each, with 5-6 reps..

Any ideas would be great..

btw, my back is deads, shrugs, bb rows, db rows

Preacher curls dont work biceps, they work the brachials which is a small muscle in the lower part of the bicep. by doing two different preacher exercises you are working the brachial quite heavily. I would suggest some straight bar curls.

Also as a side note, you have no lat exercises in your back routine

[S.P.G]

Preacher curls dont work biceps, they work the brachials which is a small muscle in the lower part of the bicep. by doing two different preacher exercises you are working the brachial quite heavily. I would suggest some straight bar curls.

Also as a side note, you have no lat exercises in your back routine

i agree......