bicep mass and different exercises

[piehole]

Right now my current Back and Bis routine looks like this, its a bit high volume but i am only lifting 3x a week right now

Deads 5x5
Gm 2x10
Row 3x10
Pull down 2x12
Shrug 3x10
Standing bicep curl 3x10
Cable bicep curl 2x12
Reverse preacher cable curl 3x10

My question is that I feel cable bicep curls a TON more than regular curls for some reason and I am doing them both very strict. Are they good for mass? maybe i shouldnt do regular standing straight bar curls at all and just do more sets of cable?

my biceps are pathetic. I bought into that whole "just row, deadlift, eat big ect and biceps will grow" but they havent. Now I am trying to bring them up to par with the rest of me

 

[Illuminati]

"just row, deadlift, ect and biceps will grow...but they havent"

who said this? biceps wont grow like you want them to unless you hit them directly.

no, i wouldn't drop the straight bar curls for cables. i would drop the cables for the straight bar curls.

same with the reverse cable preacher curls. take a straight bar with a reverse grip, and do reverse curls with it that way.

one of my favorite exercises for biceps, is doing incline seated db curls. give these a try. but give them time, your bi's wont just all of a sudden blow up.

rest of the day looks good. how is your lower back? if you are going heavy on the deads, be careful about the GM's. also, when is your leg day? i know i preach it a lot here, but try to keep at least a day between doing your squats and your deads. as doing them back to back days (along with the GM's) will put a tremendous strain on your lower back

 

[wnt2bBeast]

theres nothing wrong with your bi routine it takes time to build them..just kkep adding weight to the bar with good form and youll see some results

 

[LeanMeanHockeyMachine]

theres nothing wrong with your bi routine it takes time to build them..just kkep adding weight to the bar with good form and youll see some results

I second that, but try going a little heavier on your first bi exercise, failure at 8 reps is always a good goal.

Cable movements keep tension on the target muscle throughout the entire movement. That's way you feel them more than the free weight movements, but that doesn't mean you should drop the free weights in favor of cables. Make sure you continue to include both in your routine.

If you want big arms, keep on doing what you're doing at the gym, you're on the right track. Eat lots of good food and keep pumping!

 

[eat big]

drop sets work amazingly

 

[EnderJE]

Is the bi routine really necessary? I'm leaving out direct arm work until I can dead 400 and chin my body weight (185) + 2 plates.

I would figure I should be able to do that first before worrying about arms.