No Bicep Pump

**CharlesThe4th** · 03-31-2015, 05:46 AM

No matter how hard I hit my BI's I can only manage a little pump that quickly goes away. I've tried drop sets on cable curls which is the only exercise that gives me the small pump. Any advice? I want to murder my biceps today, it's back and bicep day for me! Thanks

**ghettoboyd** · 03-31-2015, 05:52 AM

are you doing your back first?...if that's the case then your arms are already spent because they are involved with every back exercise...I do biceps on chest day so they are fresh and ready to go...just a thought...

**zempey** · 03-31-2015, 06:01 AM

I had posted a video of a new style of 21's in markus' diary thread, these destroy my bi's and give me a crazy pump. Not sure what page it is on, was a few weeks ago.

**zempey** · 03-31-2015, 06:09 AM

https://youtu.be/PLkZhbwmbvA

I can do a couple sets at 95lbs and that kills me with the 3 sec negative.

**CharlesThe4th** · 03-31-2015, 06:15 AM

Originally Posted by ghettoboyd

are you doing your back first?...if that's the case then your arms are already spent because they are involved with every back exercise...I do biceps on chest day so they are fresh and ready to go...just a thought...

Yes I have been. I'll hit the bis first today

**NumLock** · 03-31-2015, 06:19 AM

Originally Posted by CharlesThe4th

Yes I have been. I'll hit the bis first today

Did it work for you?

**CharlesThe4th** · 03-31-2015, 06:22 AM

Thank you zempey. I'll give this a go today and let Ya know what I think.

**Irish_muscle** · 03-31-2015, 06:32 AM

Every time I play the video on the mobile app it crushes and have to restar the app :-(
Appart from that:

Biceps in a squat rack?

Looks good tho might give it a try.

**CharlesThe4th** · 03-31-2015, 08:06 AM

I will definitely not allow myself to curl in the squat rack. I'll move the bar over somewhere else lol. I love my squats.I even do them on Monday. F@#& international chest day, I'm killing these quads

**CharlesThe4th** · 03-31-2015, 11:14 AM

Wow, very impressed with the new 21 routine. Actually had a really good pump. Never had that before. Thanks again zemp

**Joco71** · 03-31-2015, 11:20 AM

Triple 7's are killer on the biceps especially if done with good form.

**ghettoboyd** · 03-31-2015, 11:37 AM

did you do them first or last today?

**CharlesThe4th** · 03-31-2015, 01:24 PM

Originally Posted by ghettoboyd

did you do them first or last today?

Hit them soon as I walked in the gym. Did back after. Ended up having to use straps cuz the biceps were so shot haha.

**ghettoboyd** · 03-31-2015, 02:46 PM

Originally Posted by CharlesThe4th

Hit them soon as I walked in the gym. Did back after. Ended up having to use straps cuz the biceps were so shot haha.

that's why you got a great pump was the fact that your biceps where fresh imho so good for you for giving it a go to see...

**zempey** · 03-31-2015, 02:58 PM

Glad you liked it, I love this exercise, the pump is insane. Our rack is not a true squat rack so I curl in it, I also do shrugs in it, but I shrug more than most people squat.

**CharlesThe4th** · 03-31-2015, 03:55 PM

Any good tips for shrugs? Right now I do behind the back shrugs on Smith machine and really enjoy them, also finish them with regular dumbbell shrugs. My traps are nice when flexed but just resting they don't look like much.

**zempey** · 03-31-2015, 04:53 PM

Upright rows are good if your rotators are in good condition. I do high rope pulls too on the cable rack, pull the rope to my eyebrow with elbows flared out. The best one for me is heavy barbell in the front, I get a really deep stretch and a hard squeeze at the top for 15-20 reps. I can only get 10 or so if I go to 5 plates, but I don't go there much anymore, getting nerve damage in my wrists from the straps.

**coyotehunter** · 03-31-2015, 04:56 PM

Subscribed for sexy trap suggestions

**zempey** · 03-31-2015, 05:02 PM

I found my traps grew when I was doing lots of heavy bent rows with underhand grip and also with heavy big bar curls. Basically if I train everything really heavy, my traps get a little extra size to them.

**ghettoboyd** · 03-31-2015, 06:53 PM

don't forget deadlifts my traps get hit hard when doing heavy deadifts...

**Ashop** · 03-31-2015, 07:26 PM

Originally Posted by CharlesThe4th

Wow, very impressed with the new 21 routine. Actually had a really good pump. Never had that before. Thanks again zemp

21'S are great to stimulate new biceps gains.

**Buster Brown** · 03-31-2015, 09:57 PM

Originally Posted by ghettoboyd

don't forget deadlifts my traps get hit hard when doing heavy deadifts...

Absolutely ......I think dead lifts are must for overall trap development especially the lower portion of them. Deadlifts definitely play a crucial role in overall back and trap development .

**CharlesThe4th** · 04-01-2015, 06:42 AM

Thanks fellas.

**Buster Brown** · 04-01-2015, 08:49 AM

Originally Posted by CharlesThe4th

Thanks fellas.

Remember, they are a small muscle. You could even do say two biceps exercises with chest and one with shoulders.

**CharlesThe4th** · 04-01-2015, 09:04 AM

Originally Posted by Buster Brown

Remember, they are a small muscle. You could even do say two biceps exercises with chest and one with shoulders.

Cool. I have the local trainer here at my gym coming up with a new routine for me today. Ifbb world champ! Going to implement some of these things you guys have told me and see how I like it. Had a wonderful cheat meal last night and bout to murder some legs right now.

**CharlesThe4th** · 04-01-2015, 09:06 AM

Wnbf excuse me

**Irish_muscle** · 04-02-2015, 02:23 AM

Originally Posted by ALIN

21'S are great to stimulate new biceps gains.

Tried yesterday on my biceps routine, great pump, will add them as part of my biceps arsenal.

**CharlesThe4th** · 04-02-2015, 03:04 PM

Today was my off day from gym but went anyhow to work on my weak points (Arms) did the 21's to start it off with the HIIT routine and had an awesome pump, best one I've had but still not what I wanted. Have to push harder next time I guess.