Need some help with lagging bodyparts.

[b_light]

Hey bros i need your help with some laggin body parts. My fuckin bi's are stubborn as hell and will not grow. Over the past few months my tri's have exploded, there was bigger then they were but my bi's just wont grow. They are strong as fuck but lack the size.

this is what i do for back and bi's right now


deads 4x6
wide grip chins 4x6
db rows 4x8-10
preacher curls 4x6
hammer or zottman curls supersetted with the preachers till failure

Everything else if growing fine from what im doing now but im considering dropping the weight on everything and upping the reps to 10-12. What are your thought? Should i add more shit in for bi's, train them 2x a week, gimmie some ideas.

thanks bros.

 

[Acela]

i have noticed that adjusting my grip both wide and narrow on the EZ bar has spurred some growth

 

[Nelson Montana]

Here ya go.

http://www.davedraper.com/nelson-montana-excerpt.html

 

[b_light]

Pretty good article, thanks nelson, only problem with it is that when i do bi work i do get a massive pump, so much so that at the end i cant hold a phone up to my ear. So maybe i should go back to straight bar curls and seated incline curls.

 

[jumpmaster82]

bro my bis used to be the same way, strong as fuck but wouldnt grow. Db preacher curls is the answer bro. Do super sets between db preachers and standing hammer curls. Maybe it was just a coincidence, but shortly after my trainer had me start doing those my bis fucking exploded.

 

[b_light]

I think i'm gonna try DB preachers, db hammers and seated incline bench db curls.

 

[centy]

I've had great luck with Spider Curls. (Just be careful that you don't hyper extend your elbow.) And when doing curls of any kind, bend your wrist back as far as possible so that you are isolating the bicep. Keep it back throughout the entire range of motion. You will feel the difference.

 

[nydj66]

Michael Thurmond says bi's respond better to high-rep training rather than heavy-weight.

I've had the best luck with 21's using the easy curl bar. I do 7 reps of the bottom half of the curl, 7 reps of a full curl, and 7 reps of the top half of the curl. That's one set. The muscle tension it takes to stop on the half-motion curls really seems to speed up growth and each set consists of 21 reps.

 

[centy]

Yum. 21's. those are the shizzy.

Also, seated incline bicep curls are great.

 

[702daswoll1]

Are you training your bi's right after back? If so, try giving them their own day. Maybe hit them with chest and do tris with back. Switch it up.

 

[b_light]

yeah bi's are after back, i'll give that a try as well. i've been on roughly the same split for a while now.

 

[alcatraz1662]

i love 21s......back when i used to actually do bis....lol

 

[ViperHMS]

I didnt read everyone elses responses, but I like to do my bis on my chest days. Chest/bi split because I get so warn out on back days that by the time I get to doing my bis they are just hanging on for dear life. On chest days they are fresh and I can tear them a new one with weights 10,20, sometimes 30lbs more than when I would do them on back days. Its helped me.

 

[njmuscleguy]

Are you training your bi's right after back? If so, try giving them their own day. Maybe hit them with chest and do tris with back. Switch it up.

Agreed! I've had lagging arms for years and a couple months ago I switched my routine so that I now train arms twice a week (for the time being)... first day I do biceps with chest... then several days later, I'll do bi's & tri's. Short biceps workout though, no more than 30-35 minutes...don't want to overtrain either.... My arms have started to respond nicely to this routine.

 

[DJ_UFO]

Here ya go.

http://www.davedraper.com/nelson-montana-excerpt.html

That article is what saved my life. Before that, I always ended with sore forearms after bi's workout. After implementing Nelson's philosophy, they finally started growing.