had an amazing bicep workout

[02gixxersix]

Try less sets and higher reps per set. Maybe do 3 sets of standing barbell curls and 3 sets of dumbell curls or preacher curls and call it a day.

 

[02gixxersix]

Also I wouldn't JUST do that. Either give arms their own day, or do biceps with your back workout and tricpes with your chest or shoulder workout. I've also had good results doing bis on chest day and tris on back day.

 

[babbabuee]

I'm definitely overworking then. I don't even want to say how many sets I put into some bodyparts on certain days.
I guess if I stop growing, I'll adjust, but until then, if I've got gas in the tank, I'm lifting and lifting hard.

 

[hulk2003]

what ?i am 180 pounds and my arms are 17 inches pumped ,last year it was 12 and a half at 140 pound .

 

[silver_shadow]

thats sorta what i was thinking hulk- but he says much of that 205 is in his gut. whatever. but i think ur overworking ur arms protobe- do maybe just upto 30-40 reps divided into maybe 3-5 sets bi's. same for tri's- both are small muscles and can't take much. and in any case as quite a few bros have said bis get hit with back and tris with chest and shoulders without specifically targetting them- and tryst me they WILL grow if u don't overdo arms training.

 

[jubei]

My bicep workout consists of this:

Standing or seated dumbel curls
Preacher curls with e-z curl bar
Reverse grip curls
Hammer curls

 

[DJ_UFO]

I do:

3 sets of standing EZ bar curls
3 sets of standing dumbell hammer curls
3 sets of standing dumbell curls
2 sets of standing straight bar curls (this 2 last one less weight high reps)

Do you think i'm overtraining them?...I haven't had the same workout in my whole life but for some reason my bis have been always growing slower than the rest of the body..i've tried other workouts without good results...I get a very good pump but not too much grow...do you have any idea guys??

thanks!

djufo.

 

[silver_shadow]

maybe u should try DC stretching djufo- check it out on the training board. my biceps developed stretch marks from the growth within 1mth of starting the stretches.

 

[DJ_UFO]

thanks bro!..i'll check the training forum...

 

[protobe]

I see what yo uare sayig about overtraining but i do this many sets becaues this is the only amount that make me feel it now for tris i do like 4-5 exercises for 3 sets i do enough to where i feel it for the next day and barely feel it the 2nd day after