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Bi's giving out on back workout
- Thread starter KDubba
- Start date
my two staple exercises for back are dead lifts and wide grip chins. I've never felt my bi's during either. definitely lower the weight and concentrate on form
B
bottleneckblooz
Guest
Try bent over rows with an underhand grip.
automaticj5
New member
brew said:
Yup -- act like you dont even have arms --- squeeze your back and stretch it... if you think about your back and the muscles being worked the whole time you will have no more probs..
highlander555
New member
First, keep in mind that the biceps are made to assist the back in pulling, and no matter how much you try to isolate the back, you're still going to be using them quite a bit. If you feel like yours are giving out too soon, I can see why you're concerned.
How and when are you doing your bicep work during the week. If you're doing them on the same day, or even just a day or two before your back work, I can see why they may be fatigued.
I'd like to hear more about your routine in general as a lot of people tend to do way too much for their bi's anyway. This may not be the case for you, but after looking at your routine maybe we can at least eliminate that as a factor.
How and when are you doing your bicep work during the week. If you're doing them on the same day, or even just a day or two before your back work, I can see why they may be fatigued.
I'd like to hear more about your routine in general as a lot of people tend to do way too much for their bi's anyway. This may not be the case for you, but after looking at your routine maybe we can at least eliminate that as a factor.
badhabit08
New member
do bent over rows, but with a E-Z bar. takes all the pressure off ur bi's
KDubba said:
I don't do bi's with back anymore.....I haven't for a long time. I used to run into the same issue as you do then I split back by itself with minimal bicep work and I blast them with legs then take 2 days off. Never felt better and they are actually growing too. You just over cooking them that's all
When do you work Bi's?
enigma4dub
Active member
i dont really understand bicep failure during a pull. ive never experienced this before. grip failure is one thing... but the idea that your bis are your weak link in your pulls seems flawed. what specific exercises are you doing?
imho direct bicep work does no create stronger bis. i believe heavy pulling makes your bis stronger. and you can never go wrong with the basics: chins, deads, pendlay rows, cleans. these are what you need for a powerful back as well.
you could try pulling with more frequency too. i pull twice a week with 3 exercises per day compared to a single exercise for bis, once a week.(usually standing alternating db's 3x8)
imho direct bicep work does no create stronger bis. i believe heavy pulling makes your bis stronger. and you can never go wrong with the basics: chins, deads, pendlay rows, cleans. these are what you need for a powerful back as well.
you could try pulling with more frequency too. i pull twice a week with 3 exercises per day compared to a single exercise for bis, once a week.(usually standing alternating db's 3x8)
musketeer
New member
The bicep is probably failing first because it's being worked harder due to the way the exercise is being performed. If you've really got a stronger back than your bicpes then how could you have built the back up to this point with the biceps giving out all the time? So take the advice above to try to accentuate the stess on the lats and lessen the stress on the arm flexors.
Also, I found that deadlifting first or second would fry the back and leave the biceps less pumped than say, chins or rows.
Also, I found that deadlifting first or second would fry the back and leave the biceps less pumped than say, chins or rows.
highlander555
New member
I'd definately go with deads to start the back off. It's the biggest of the compound back movements (so it would require more energy) and it might pre-exhaust the back to a degree to allow your biceps to keep up.
deathdroprob
Banned
1999TL said:
Really?
Using the wide grip I assume?
enigma4dub
Active member
deathdroprob said:
its not about the width of the grip. its about contracting the lats. hand placement is irrelevant. i am forced to a narrow palms in because of wrist and elbow issues.
nonetheless, you need to learn how to pull with your back. your appendages are just hooks. and remember rowing and clean pulls etc. are dynamic in nature. they are not a polite exercise, the bar accelerates violently through the range of motion.
Been on vacation and I posted the question the day I left. Thanks for the advice- I work out back every 5-6 days and bi's 2 days after so I mix my workouts up constantly. I always warm up light with hammer strength pull downs, then pull ups- 4 sets of 15-25, deads- 3 sets, and my last 2 work outs bent over rows and t-bar rows 2 sets each my bi's are spent.
I work back today and i'lll try some of the advice
I work back today and i'lll try some of the advice
