need bicep routine

[TheOak84]

hey guys, i need a bicep routine... as of now, im just doin heavy barbell curls once a week (usually after legs, but sometimes after back) to maintain size and strenght...

this is my current routine:

1 - Chest, tris , traps
2 - legs, biceps
3 - off
4 - chest, delts
5 - back, biceps
6+7 - off

what can i do for biceps to get them past the 16 in barrier.. they are about 15-3/4... i was thinking volume on day 2, and intensity on day 5.. can some give me a good plan that worked for them..

thanx

p.s. - Louden, dont post a DC rouitne for bi's

 

[TheOak84]

anyone???

 

[Debaser]

volume for them once a week, then intensity for them in the same week. Then training them with chest, and then again with back.

They're not growing because you're overtraining them. As soon as you admit that, you'll be far better off. You shouldn't have a real "biceps routine" because they're such a small muscle group. 1-3 sets of curls is plenty.

 

[louden_swain]

volume for them once a week, then intensity for them in the same week. Then training them with chest, and then again with back.

They're not growing because you're overtraining them. As soon as you admit that, you'll be far better off. You shouldn't have a real "biceps routine" because they're such a small muscle group. 1-3 sets of curls is plenty.

exactly.

Look at B Fold. . .this man is 290lbs and he never trains biceps and rarely does any direct tricep work.

 

[TheOak84]

volume for them once a week, then intensity for them in the same week. Then training them with chest, and then again with back.

They're not growing because you're overtraining them. As soon as you admit that, you'll be far better off. You shouldn't have a real "biceps routine" because they're such a small muscle group. 1-3 sets of curls is plenty.

actually, i train them once a week, with 4 sets of cheat curls on leg day... how is that over training

 

[little chris]

Try this its simple, fast, and I can tell you it works.
Your gonna need a spotter.

Straight bar preacher curls.
Do a couple light sets to warmup and then here we go.

1) Preachers 1 set of 6-12 reps of absolute failure, basically to the point where even with a spotter you can barely hold the bar.

As soon as your done SUPERSET immediatly with a set of standing dumbell curls for 3-5 reps so go heavy and hard no pussy shit.

Rest for a min then repeat this routine 1 more time.

After that do 1-2 set of concentration curls for 3-5 reps. Again heavy but keep your form.

If your getting the last 1-2 reps by yourself your doing these wrong increase the weight. And use 95% contraction for all these exercises. Thats it a total of 5-6 sets for bi's and your arms will be more pumped and sore the next day than if you did 30 sets.