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Bis
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Guinness5.0
New member
I was all gung-ho when I started 5x5 that I would not do direct arm work, but then my arms seemed to get smaller. I started throwing in bb curls here and there (but certainly not more than 4 sets/week) and they seem to have gotten bigger. So I think some is good but less is better than more. Let the compound movements be the focal point of any program.
blut wump
New member
No, unless the aesthetics matter to you.
My biceps shrink slightly when I ignore them, which is most of the time. They come back so quickly, though, when I work them that it's completely irrelevant to me that they shrink slightly. I can have them back within a couple of weeks and for what? Just so that I can ignore them again?
I haven't done direct biceps work since March and that was just during some time between programs and switching gyms. It's a small muscle group which gets all it needs from the other exercises. I'd rather work forearms than spend time on biceps.
My biceps shrink slightly when I ignore them, which is most of the time. They come back so quickly, though, when I work them that it's completely irrelevant to me that they shrink slightly. I can have them back within a couple of weeks and for what? Just so that I can ignore them again?
I haven't done direct biceps work since March and that was just during some time between programs and switching gyms. It's a small muscle group which gets all it needs from the other exercises. I'd rather work forearms than spend time on biceps.
calebdonnellyusmc
New member
I do arms at least once a week
string_bean00
New member
I've never noticed a difference in growth between two sets, and 12 sets.
A couple good sets is beneficial though, I'm sure.
A couple good sets is beneficial though, I'm sure.
I read in a little booklet that you don't need to much work on the bi's/tri's because you get enough stimulation from big pushing/pulling movements, so if you work them out to much directly, you can actually see negative results.
So in short one day out of the week working them 2 sets for 7-9. I have followed that since I read it 2 months ago and have been seeing some decent gains.
jc
So in short one day out of the week working them 2 sets for 7-9. I have followed that since I read it 2 months ago and have been seeing some decent gains.
jc
NorgePrecision
New member
It's different for everyone, but a few sets of direct bicep work along with core exercises should make them grow.
My bis are probably my best body part. I used to do a day of just bis/tris. I believe that I was overtraining them a bit. Now doing a 5x5, I do a few sets of BB curls on fri and I my bis seem to have gained a bit of thickness.
I don't think you should ignore any muscle. All muscles would do better with a bit of direct focus. Its like doing squats for legs, you still need to do direct calf exercises if you really want to develop your calfs.
I don't think you should ignore any muscle. All muscles would do better with a bit of direct focus. Its like doing squats for legs, you still need to do direct calf exercises if you really want to develop your calfs.
blut wump
New member
True about the beach, but it rocks at parties.
It was just that I once had someone walk up to me at the gym and ask what I considered to be my best bodypart. That answer kept the peace and quiet I wanted until he later spotted me having a protein drink and wanted to chat. It turned out that he'd interpreted my answer as something along the lines of 'train smarter not harder'.
M
*MissFit*
Guest
i think depends on genetics
I got pretty good bi's if i work them too much they look like littlebumps that dont belong
I got pretty good bi's if i work them too much they look like littlebumps that dont belong
1_more_rep
New member
Guinness5.0 said:
agree 100% with what guiness said. When i started 5x5 i was lifting isolated parts. I was curling 20 lb dumbells. The other day i tried curls (after not targeting my bis directly for over a month) and i could barely do 3 sets of the 20 lb dumbbells. My bis felt MUCH weaker than i thought they were. now i am adding 3 sets of a seated arm curl once a week to my 5x5 and 3 sets of standing curls 1x/week to my 5x5 and i think that the gains will start to show. i will update on the results.
bettyboop
New member
I think working bi`s 1-2 times a week is good to keep them hard and strong. Women as well as men look sexier with good bi`s, I know that my arms are one of the things most people compliment me about. There are not that big but I am lean so they always look pretty good!
"Guys in the summer have to have good bi`s or dont bother to take your shirt off."
"Guys in the summer have to have good bi`s or dont bother to take your shirt off."
heavy_duty
New member
All this work on the little bi (which you all know is a small muscle) while so many ignore the shoulders. If you want the whole package on the arms then work the shoulders...the arms get enough with your deadlifts, dips and pull downs or chinups.
Then OK here's the secret.....before you go to the pub, bar, party or beach get out your dumbells from under the bed and pump up the bi's baby hahah,,,c'mon you all do it so do I LOL.
Then OK here's the secret.....before you go to the pub, bar, party or beach get out your dumbells from under the bed and pump up the bi's baby hahah,,,c'mon you all do it so do I LOL.
heavy_duty
New member
kylewoods said:
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