5x5 DOESN"T Work For Biceps!!

[tzan]

.........OK maybe not everbody, but deffiantley not for me. Don't get me wrong, I love 5x5 training and it has worked tremendously on all of my other muscle groups, but for some reason my biceps don't respond to it. I think I'm going to go back to my old bicep routine. Here is what I've tried with the 5x5 rotine without any real sucess:

5x5 barbell curls
2x10 incline db curls
2x10 iso curls

or

5x5 incline db curls
2x10 barbell curls
2x10 hammer curls

I think my biceps respond better to lower weight and more reps for some reason. Anyone else have this problem with biceps?

 

[Tarheel]

My biceps always responded best to 3 sets of 8-10.

Back when I used to directly work arms.

J.

 

[BlkWS6]

I actually think a 5x5 with 2 sets of 8-10 is too much volume for biceps, which may be holding you back. In fact, Needsize has suggested performing a 3x5 for biceps in the past. See if that helps.

 

[Vortexx]

Arms can get "used" to the heavy pushing/pulling like you do when training back/pecs. Therefore some people might need more reps and sets to truly exhaust them.

Triple dropsets seem to work very well for biceps and triceps.

 

[casualbb]

Try an experiment: restart the 5x5 routine on your biceps, ie same starting weight. But do only 5x3 on the main exercise, and do it every time you go. Don't change any other part of your routine if you want (after all, you said only biceps aren't growing), simply add those three sets of biceps in progressive weight style on each other day you go after the target bodypart for that day.

-casualbb

 

[Griz]

Funny, 5X5 seems to be working well for my biceps. In fact it's the best growth I've seen in a while.

However, adding to what I posted on another thread, perhaps that's because it was simply a change, and my body responded to it.

I'm sure my 5X5 right now will taper off in it's effect in which case I'll have to re-think to maybe a 3x5, or 5x3 approach.

Once again, not everything works for everybody all the time, etc., etc. Further, I'm sure that some muscles, and groups respond better, and longer than others before a change is required.

G

 

[Debaser]

I still contend that 5x5 is simply too much volume for some people. But especially the arms, theres no way you should do that many sets for biceps. Even when I'm not doing DC training I do no more than 2 sets of barbell curls. You guys have to remember that your biceps are used in pulling movements as well.

 

[needsize]

It did work well for me, I've put somewhere around 3-4" on my arms since I started it

 

[Jman88]

5 x5 worked well for me wih on main exercise (BB Curl) and higher reps for incline dbs and hammers.

 

[JollyRogers]

I have had excellent sucess with concentrated curls 4 sets of 6 along with standing ez bar, wide grip curls, 3 sets of 10, I need high volume to grow my pups, and they hardly get sore, but still grow with this setup.

 

[Vortexx]

Lee Priest claims to do (16-20) sets for arms (8-6) reps. They aint exactly small....

 

[Debaser]

I think we really need to get rid of this mentality on a "logical" training board. Really, do you think you have the capability to get Lee Priest's arms? He's a genetic superfreak, with a genetic disposition to grow even larger arms than his superfreakiness would allow. Plus he does huge amounts of gear. Why would you even give a shit about what he does for arms?

You can grow big arms by not doing ANY isolation movements. Biceps are worked hard in close grip chins, and rowing movements. Triceps are worked in the dip/bench.

 

[SofaGeorge]

Nelson Montana made a very interesting observation regarding barbell curls... they aren't full range of motion unless you keep your elbows back (behind your torso.)

This is why steep incline dumbell curls work so well. The elbow is way back.

My question to you:

Are your elbows back on your 5 x 5 barbell curls?

If not - that might explain your lack of gains.