Biceps

[Shak]

i'm currently doing 5X5 and i'm making great gains in my back, chest and arms. however, my biceps seem to be lagging behind a bit. this happened last year too when i was training hard.

i am seeing growth in my biceps but my chest and triceps are growing faster, so it looks slightly unproportional.

any ideas of what i can do to? thanks...

 

[FatRat]

Some find that 5x5 is too much volume for thier biceps. I felt like they became over trained a little. You might want to try reducing the volume a bit, perhaps down to 3 sets with only on other movement...

 

[Shak]

it really doesn't feel like i'm overtraining...but perhaps i am.

funny thing is, my biceps always feel sore the day after i lift back, but are usually never sore the day after i lift biceps.

 

[chewyxrage]

Bi's get hit pretty hard with alot of back exercises.

You may be overtraining w/ out realizing it.

 

[wlhosch]

How many days between your back and your bicep work days? Do you do additional bicep work together with your back? Also, if you are more interested in size than strength, you might consider using less weight in a higher rep range for your bicep work day, and possibly incorporate slower eccentric motion. Do you "cheat" on bicep form and use too much back? Have you tried incline curls?

 

[Shak]

wlhosch -

i train back on monday and biceps on fridays with no additional bicep work done during back day.

i am doing 5X5 so i'm only doing 5X5 bb curls with 2X10 incline db curls. i never feel like it's too much.

i was talking to my brother over the weekend and he made a good point - we both tend to get good growth in our triceps however, neither one of us have ever been able to get real big biceps. i'm thinking it's just genetics.

 

[bigstve12]

try not doing direct bi work for a while....it wouldn;t hurt, they are not gonna get smaller their still getting hit on back day if your doing rows and pullups