Bigger Biceps

[MikeyLikesJuice]

i had to cut my sets to 8 on my biceps and triceps before they started to grow once a week. But those 8 sets are hard ones.

 

[Maxx Out]

I train my bis twice a week.

Is that too much?

And the way I do them i satrt at one weight, next set add weight, then third set add more weight and IMMEDIATELY drop weight back down to starting wight and burn out.

So, it's 3 ex's at 4 sets per ex, twice a week.

Is this too much and/or to ofetn?

Should I do them once a week with more ex's?

Thanks!

.


Two times a week r too much! Only train them once and when u hit them train them w/max intensity! Do 3 to 4 exercises w/3 sets each and if u want every once in a while maybe on on exercise do that burn out set but try avoiding burn outs after every set or u'll really get burned out!

 

[badgermilk]

It's all dependent on the person and there body. Some people can do arms once a week and have no problem putting on a ton of size, others can work them out every night "obviously not recommended" and go no where fast.


Unfortunately my chest is like this. So I hit it twice a week, heavy on the first workout and all light weight concentrations on the other night. It's been working for me.

 

[gzeus69]

synthol?????

Syntol is for fags.....

Like Maxx Out says, watch your use of burn outs. It's easy to over train that way.

 

[Montecristo]

MASSIVE DROP SETS OF UP TO 50 REPS!!!

 

[twinturbo]

I agree with the fact that everyones muscles react differently- just find out what works- it may take a while but once you do- stick with it as your base sets....

 

[sirperry1]

Go with heavy weights -- always work out to failure- then hold the bar in the middle of rep and just feel the pain! They will grow

 

[jfury27]

could be your genetics bro

 

[carpin00]

stretch your biceps between EVERY SET.... What this does is strech out the fascia tissue that lays over the muscle. This tissue is like a rubber band, once its streched out, it returns back to its original size. By strecthing this tissue, it will give your biceps room to pump up and GROW

 

[Willyumyum]

sorry guys i disagree. biceps are small muscle groups that can be worked more often. try 5 sets of very light weight 3 times a week at the end of your workout, something you can easliy do 20 reps with, flex and hold it at the top and feel the contraction. this works the fast twitch cells and the muscle spindles that control contraction. i think what has happened is your arms have become conditioned to your routine and may need a little boost to wake them back up.

I disagree with that... Biceps are a msall musclegroup, yes, and therefore respond well to being trained only once a week and fatigue easily from 8-9 sets. Allowing 4-7 days for recovery allows you to give full recovery time for the muscle and at full strength you workouts will be more intense. fatiguing the muscle twice a week and doing a whole lot of sets is doing nothing but over-training the muscle...

YUM