I've got stubburn bi's. Whats the best routine for them to grow?

[BigRed54]

I workout bi's/tri's on the same day. I start with standing BB curls for 4 sets. Then i do 3 sets of DB curls. then 3 sets of hammer curls. And i finish with 2 sets of DB concentration curls. And I love my workout routine for bi's. They feel so pumped when I'm done. But they just don't grow? 1 time when i was on EQ I did light bi's after chest on Mon then on fri (bi/tri day) i did my regualr routine with bi's. And they grew wild! But naturally could i do that and not be over trainging them and they'd still grow? I mean maybe for my bi's I work them out twice a wk, a light day then a heavy day to make them grow?

 

[The Shadow]

To break out of a rut:

4 sets - super-set Incline curls with regular Db curls. Polish off with 3 sets of concentration curls.

 

[Jabs]

Try doing bi's on a day by themselves. You can give max effort into pounding them and I bet you'll see quick results.

 

[BigRed54]

Yeah i think i'll superset for the next couple wks until i hit EQ & V. Then I'll do bi's on a day to themself until Spring Break. THANX GUYS!

 

[jbw55]

I workout bi's/tri's on the same day. I start with standing BB curls for 4 sets. Then i do 3 sets of DB curls. then 3 sets of hammer curls. And i finish with 2 sets of DB concentration curls. And I love my workout routine for bi's. They feel so pumped when I'm done. But they just don't grow? 1 time when i was on EQ I did light bi's after chest on Mon then on fri (bi/tri day) i did my regualr routine with bi's. And they grew wild! But naturally could i do that and not be over trainging them and they'd still grow? I mean maybe for my bi's I work them out twice a wk, a light day then a heavy day to make them grow?

What I've done before (not just for Bi's, but anybody part) to break out of a rut is to train it again during the same week, but for HIGH weight, while at least getting 6 reps, for 3 sets. I'm currently doing this for Bi's. For example, my normal routine is

Day1 - Legs / shoulder
Day2 - Cardio - Minor body part day (i.e. forearms, traps,calves)
Day3 - Back / Tris
Day4 - Cardio - minor body part day
Day5 - Chest / Bis

I do 12-15 sets per major body part (Legs, Chest, Back) and 6-9 sets per minor, usually split between 3-4 different excersizes.

So, if I think my Bi's are lagging and not growing (which they are now), I pick the best mass building excersize for that body part, in this case standing barbell curls, and in addition to my normal routine, I'll hit Bi's hard with heavy weight for 3 sets on an off day, in this case I'd do it on Day2, so my BI's can recover for my normal workout on Day 5. This kind of shocks the muscles, I think all too often we tend not to go to full failure when you know you have different excersizes to do and many more sets, when I know all I have to do is 3 sets of 6 reps with a heavy weight, I make sure I load the bar up so I go to complete failure. You can sacrifice a little form for the heavier weight....

 

[110%]

hey big red, r u big from teen bodybuilding.

 

[BigRed54]

110% Are you asking if I'm big from bodybuiding when i was a teen?

 

[bignate73]

simple basics. ultra strict, slower than the usual gymrats pace. actually work the biceps instead of going from point A to point B.

if you are doing that already.....eat more.

 

[mekannik]

Vary your excercises.

Do a few sets of the heavy "basics".
B.B. Curls
D.B. Curls (on a steep incline bench)
Preachers

Then throw in:
Zottmans (a.k.a. Arnold curls)
Concentration curls (done bent over - with no support of the arm)


If all else fails - deadlift.

 

[Lord_Suston]

Skip the standing curls, Try alternating incline curls 3 sets 10-12 reps each arm Then go to preacher curls 3-4 sets Slow cadence and full extension then pause then lift keeping your head down looking at the bar so your shoulder don't lift the weight. Then Hammer curls/ reverse curls 3 sets on incline bang out as many you can do each set untill failure. Sit back and eat and watch them grow.