Bis

[1_more_rep]

I was all gung-ho when I started 5x5 that I would not do direct arm work, but then my arms seemed to get smaller. I started throwing in bb curls here and there (but certainly not more than 4 sets/week) and they seem to have gotten bigger. So I think some is good but less is better than more. Let the compound movements be the focal point of any program.

agree 100% with what guiness said. When i started 5x5 i was lifting isolated parts. I was curling 20 lb dumbells. The other day i tried curls (after not targeting my bis directly for over a month) and i could barely do 3 sets of the 20 lb dumbbells. My bis felt MUCH weaker than i thought they were. now i am adding 3 sets of a seated arm curl once a week to my 5x5 and 3 sets of standing curls 1x/week to my 5x5 and i think that the gains will start to show. i will update on the results.

 

[hangclean]

pullups, chins, barbell rows, more pullups.

 

[bettyboop]

I think working bi`s 1-2 times a week is good to keep them hard and strong. Women as well as men look sexier with good bi`s, I know that my arms are one of the things most people compliment me about. There are not that big but I am lean so they always look pretty good!

"Guys in the summer have to have good bi`s or dont bother to take your shirt off."

 

[heavy_duty]

All this work on the little bi (which you all know is a small muscle) while so many ignore the shoulders. If you want the whole package on the arms then work the shoulders...the arms get enough with your deadlifts, dips and pull downs or chinups.

Then OK here's the secret.....before you go to the pub, bar, party or beach get out your dumbells from under the bed and pump up the bi's baby hahah,,,c'mon you all do it so do I LOL.

 

[kylewoods]

All this work on the little bi (which you all know is a small muscle) while so many ignore the shoulders. If you want the whole package on the arms then work the shoulders...the arms get enough with your deadlifts, dips and pull downs or chinups.

Then OK here's the secret.....before you go to the pub, bar, party or beach get out your dumbells from under the bed and pump up the bi's baby hahah,,,c'mon you all do it so do I LOL.

if ur serious, your a sad man.

 

[heavy_duty]

if ur serious, your a sad man.