Bigger Biceps

[TheBone]

What can I do?

They're growing, but not as quickly as the rest of me.

I mix up the excercises as well.

One day, I'll do dumb curls, bar curls and preacher curls

Another day I'll do bar curls, hammer curls and inclina dumbs.

Always kinda switching it to keep it shocking, but they're just not growing.

p.s. When i do my sets, i do them escalating each time, and right after my last, i drop the weights and pick up the first weight right away and burn out.

Any help would be appreciated.

Thanks!

 

[JG1]

how many total sets are you doing, and how many days per week are you training them?

 

[Yellowbomber]

be more concrete bro!!!

 

[Bossman]

One thing that has helped me is using 21's. Use a weight that you can normally do 10 times with the curl bar, and you do 21 reps--The first seven reps curl the bar only half way up (until you forearms are parallel to the floor) the second seven do the top half of the curl (from the top position lowering the bar half way until your forearms are parallel with the floor) and for the last seven do the full curl. Use perfect form and you will feel a great pump. Do three sets of these along with two or three other bi exercises.

 

[Nimrod25]

synthol?????

 

[Trapasourous]

MAybe u are overtraining them. My bis stop growing and werent getting any stronger so I cut down to just 3 exercises about 9 sets and noticed a difference. How many days a week are you training them?

 

[TheBone]

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!

 

[strengthmonster]

Too many sets for bis. Drop to a total of eight.
I'd always allow at least 4-7 days for recovery before you train them again.

 

[walkthewalk]

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.

 

[GaryWary]

I just do 4 sets of curls per week with light weight...

That is the extent of my bicep training.. training them more often never did anything for me.

 

[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

 

[BigRugbyMan]

I agree with jfury... Its all genetics... PLus if you have long arms, it will take longer for them to get bigger thn someone with short arms... But its all about genetics..


My room mate has big fucking arms, but his chest, and delts are smaller, and his back is tiny, and doesnt have broad shoulders...

Me on the other hand... I have smaller biceps, but i have broad shoulders, hughe delts and chest.... Its all about what god gave you

 

[Ingram]

. Two times a week r too much! Only train them once and when u hit them train them w/max intensity

5 sets of very light weight 3 times a week at the end of your workout,

MASSIVE DROP SETS OF UP TO 50 REPS!!!

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

Confused yet? I am! I'll have to agree with Badgermilk on this one.

It's all dependent on the person and there body.

Pick a way and stick with it for at least a month then re-evaluate.

 

[Nathan]

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!

Waaay too fucking much. I do 6 set for bi's each week, doing two exercises only. With each exercise, I use appropriate weights to allow me to do: 12reps, then 8, then 5-6. My biceps aren't any where near where I want them to be but they're growing. I used to do like 9-10 sets a week for bi's and that was overtraining them. My bi's are often sore the day after a back workout as well (right now I don't train 'em on the same day). SO, that's kinda like training bi's twice a week.

 

[Doch910]

my thoughts

This works for me. After a while if training. I will take off my shirt at the gym and ask my buddie what is lagging. Last time he said dude, gotta work on the lats. So i get in the mind set that i need my lats to grow. I focus more attention to them when i work out. Not more sets just more attention. I think all day long my lats are going to get bigger. I got to sleep at night thinking my lats are growing there getting bigger. I wake up the the moring thinkin my lats are getting bigger. I have the mind set to force my muscles to grow. I use this whenever i notice a lagging body part in a couple weeks time, before i know it the body part is up to par with the rest of me. just a thought.

 

[xtreme165]

You can over train you bi's pretty easy! Dont listen to whoever it was that said they are a small muscle there for you can train them as much as you want! 2 times a week is fine but limit you sets to 2-3sets at low reps 6-10 hard reps. One other thing you have to consider is when you work other body parts suck as back you bi's get a work out as well so dont do to much if you doing bi's 2wice a week!
One last thing alot of people tend not to hit ther bracial muscle which if done (hammer curls) can add nice size to your arms! Plus pound the piss out of your triceps which is were you can get alot of size added to your hole arm in general the tri is made up of many muscles so train them hard.

 

[MikeyLikesJuice]

well said Willyumyum