new bicep routine. please help.

[njlw226]

guys, im currently doing the 5x5 program. ive read multiple times that 5x5 isnt really best suited for doing biceps. my split has me doing back and biceps on the same day. my back workout is all good, but i kinda made up my own routine for bis. it is as follows:

Standing BB Curl 3x8
Incline DB Curl 2x10
Preacher Curl 2x10

ive been doing this routine for a couple months now. the problem is, i never feel that pump or hardness of the muscle afterwards. i dont know if im under/over training, or just not hitting my bi's right. every other body part i feel as if i get a great workout but bi's is the exception. any help would be great, my workout is later today. thanks alot. karma will be acomin!

 

[bigdho]

The standing bb curl looks good. I would increese incline and preacher to 4 sets. Also try supersetting,that really helped my bicep development.

 

[njlw226]

4 sets of 10? or something like 4 sets of 6?

 

[Omegasox]

Don't worry about the soreness the next day or the pump while you're lifting. I honestly can't remember the last time my bi's were sore, but they are still growing.

 

[SammyVazzana]

What works best for me is to pyramid. Adjust weight so your sets go 10, 8, 6 reps. Another thing is when you're using db's, turn your pinky in and hold it for a second. Seated alternate db curls work good for me also and try some isolated db curls, come up slow turn pinky in and go down slow. If you do these there is no way you will not get an incredible pump.

 

[d3track]

make sure you suppinate on those incline curls
and if you are doing preachers with an e-z curl, try bringing your hands in, and turn the bar so when you grip it your pinkies are higher than you thumbs

 

[NYBodyguard]

when it comes to arms if you want growth stop counting and you will start growing, do till failure thank me later

 

[bigdho]

when it comes to arms if you want growth stop counting and you will start growing, do till failure thank me later

Agreed.

 

[JoBu]

Try 5 sets of bb curls with various hand positions (6-8 reps), put preachers second (3 sets) and finish with a couple sets of 7-21s to really get the pump and burn. Rotate the 7-21s with something like hammer curls, reverse curls, and standard incline curls for variety.

 

[theoak01]

I like higher volume for arms,so am doing something similar to AAP

hammer curls 5x5
bb preachers 4sets 6-8-pretty much failure
cable curls 4 sets 4-5

been working great