Biceps Please Help

**jk486994** · 12-11-2006, 09:17 PM

Through the help of this website I have been training and dieting for consistently for 7 weeks on a program..
I have went from 184 to 196..My problem is gaining size in my biceps everywhere else isn't a problem but my bicep's have only increased from 15" to 15 1/4"..
I train them once a week alone 4 exercises 3 intense sets each..
1.) Wide grip barbell 3 sets 10, 8, 6
2.) Alternating dumbell curls 3 sets
3.) Preacher curls 3 sets
4.) chin ups 3 sets 6-10
If there is any reccomendations to help please inform me..

Thanks

**MuscleScience** · 12-11-2006, 09:19 PM

what do you do for your back? you may be over training if you are gaining everywhere else but you biceps

**jk486994** · 12-11-2006, 09:25 PM

my back workout:
Wide grip pulldowns- 3 sets
close grip pulldowns- 3 sets
barbell pull ins- 3 sets
deadlifts- 3 sets

**MuscleScience** · 12-11-2006, 09:45 PM

Originally Posted by jk486994

my back workout:
Wide grip pulldowns- 3 sets
close grip pulldowns- 3 sets
barbell pull ins- 3 sets
deadlifts- 3 sets

Do you do them all on the same day? Because in reality your actually doing 7 exercises for your biceps, there is no real way to cut out the biceps in retraction exercises such as these. You may try decreasing the number of exercises that effect the biceps or increase the duration of rest between. Dead lifts are not a flexion exercise on the biceps however it is a isometric exercise on them in the fact that the biceps must contract to protect the muscle from excessive stretch will holding onto the bar. See what happens, with this or even decrease the number of sets on some exercises. You may just be working them to much. Check out this thread I posted today it got some really good new information on strength training.

Critical review of current Resistance training methods

**Undecided09** · 12-11-2006, 09:52 PM

Originally Posted by jk486994

Through the help of this website I have been training and dieting for consistently for 7 weeks on a program..
I have went from 184 to 196..My problem is gaining size in my biceps everywhere else isn't a problem but my bicep's have only increased from 15" to 15 1/4"..
I train them once a week alone 4 exercises 3 intense sets each..
1.) Wide grip barbell 3 sets 10, 8, 6
2.) Alternating dumbell curls 3 sets
3.) Preacher curls 3 sets
4.) chin ups 3 sets 6-10
If there is any reccomendations to help please inform me..

Thanks

You are overtraining your biceps for sure...thats 12 sets for one of the smallest muscle groups on the body...

Pick one, two at most, of those exercises, and increase the sets, keep the intensity high, and load heavy, and they will grow....

You're overtraining right now...

**captainfalcon** · 12-16-2006, 02:53 PM

the two best (IMO) bicep exercises that i do are ez bar curls and hammer curls with dumbbells. ez bar curls give you that peak and hammer curls give you the length. and keep in mind that most of your arm size are in your triceps.

**LukeNY** · 12-16-2006, 10:04 PM

Focus more on your back... you are doing the same amount of exercises for your bis and your back. Compare the size/amount of muscle on your back compared to your bis. I'd cut the exercises you do for your biceps in half, and add that energy to your back workout.

There aren't a lot of guys out there with a powerful back and tiny biceps

**fast** · 12-17-2006, 06:40 AM

Yeah, you don´t need to do so much for your bi`s.

For example, in my current schedule I do

5x5 deadlift and 3x8 front pulldowns

And the pump day is the only day when I do biceps, total of 4 sets with high volume. (20-30 reps).

You can change your strategy with bi`s, do them with volume or with less reps anyways the DIVERSITY in the training schedule is the key.

Hope this helps

Cheers!

**felixno9** · 12-18-2006, 12:28 PM

no way dude, you only hit bias up once a week. doing 3-4 is not over trainning. The problem is that you are doing basically the same exerice each time. You need to do different exerices.
3 set of hammers
3 set of reverse curls
3 sets of ez
just make sure hte exercises are different so the entire bia is being hit not just one specific area.
can do isolated curls, cable curls, hurculies, supersets where you do two exercise back to back. just switch things up and see how that works.
And some people like doing back and bias together, I do sometimes myself, it is ok IMO
but for arms to grow, trias make up 2/3 of the arm so make sure you hit them hard too nd your arms will grow nice

**Schwarzenegger** · 12-21-2006, 02:04 AM

I start off with preachers first and totally go as heavy as possible (4-6 reps) And on other exercises (6-10). Its weird lol my bis jus keep growing,, dont know why (genetics possibly). But also when doing back, biceps are also incorporated. If (for pullups) you put ur thumbs out ,, its more back. IF your thumbs are in (ie like a fist) its a little more biceps,, with back as well. I would do bi's every 2-3 days if thats a lagging body part. ON the 2nd workout,, ur bis will be shot so lighten it up a lil bit, with different exercises than 1st workout and decrease weight by 5 or 10 lbs. If you can do the same then do it. Good lUck

**Schmidty** · 12-21-2006, 05:32 PM

Negative hammer curls at the end of a good bi workout will make you puke. OH YEAH

**Mista Massive** · 12-23-2006, 12:49 AM

Originally Posted by Undecided09

You are overtraining your biceps for sure...thats 12 sets for one of the smallest muscle groups on the body...

Pick one, two at most, of those exercises, and increase the sets, keep the intensity high, and load heavy, and they will grow....

You're overtraining right now...

have to agree, 2-4 sets is all thats necessary

that means 2 sets of one exercise, then 2 sets of another

**acessorized** · 01-06-2007, 06:56 AM

jk remeber slow decline when lowering the weights at least 4 sec ..and hold it...

**Jason865** · 01-06-2007, 02:21 PM

Originally Posted by jk486994

Through the help of this website I have been training and dieting for consistently for 7 weeks on a program..
I have went from 184 to 196..My problem is gaining size in my biceps everywhere else isn't a problem but my bicep's have only increased from 15" to 15 1/4"..
I train them once a week alone 4 exercises 3 intense sets each..
1.) Wide grip barbell 3 sets 10, 8, 6
2.) Alternating dumbell curls 3 sets
3.) Preacher curls 3 sets
4.) chin ups 3 sets 6-10
If there is any reccomendations to help please inform me..

Thanks

First off 1/4 inch on the upper arm in 7 weeks is amazing....thats almost 2 inches a year. Secondly post your exact workout in detail.....all of it not just biceps, I want to see what you do every day onf the week. Lastly 12 sets of biceps is way too much.

**HotShot2U** · 02-22-2007, 01:02 AM

try doing DB curls laying on the incline. It will hit a part of your bicep that doesn't usually get as much work. Also, don't forget your triceps... as they account for more than half of your arm mass.

Otherwise, seems that everyone is right. Make sure you rotate exercises once in a while. I used to do bi's on back day but now have been doing them on my "arm" day... which is situated as far away from chest and back as possible. The fact that everything else is growing makes me think it's definitely overtraining though. Good luck!