Where's my Biceps? 5x5 question

[LiftHeavy123]

Hey. I'm in my 5th week of my 5x5. I have put on 4-5 pounds since I started this program. I am currently 6'1 200-201lbs. 15% BF. I feel my biceps are lagging behind everything else. Everything else on me is growing but my biceps. It might just be my brain playing a trick on me. Are triceps just a larger muscle group than biceps? Also my pull ups/chin ups suck lately. Is that normal on the 5x5 when bulking? I just thought as I'm getting stronger my chins should improve. Any advice?

 

[Xlajbf]

Your triceps make up about 2/3 of your that part of your arm. Big triceps will do more for a big arm than big biceps.

 

[Guinness5.0]

Feel free to throw some curls in if you aren't already doing so.

It would stand to reason that if your pullups are lagging then so too would your bis.

 

[Lone Trooper]

You gained weight. If you're using weight on chinups and not decreasing it in accordance with your weight gain, or even increasing it, you're bound to run into problems. Either use your gained weight the added load, or add less per workout.

If you gain 2 lbs. in a week, and planned you add 5 lbs., add only 3. Get me?

www.ironwoodyfitness.com for fractional plates FTW!!!!

 

[BiggT]

Throwing in some curls at the end of the week can't hurt.....honestly, what happens is most guys don't 'pump' up their biceps on this type of training and freak out over it....you're fine, if you want throw in 1 biceps exercise on Fri at the very end of the workout for 3x8, then do a set of 20 for a pump, it'll be harmless to the rest of your program, it will neither help nor hurt you, and will be the mental fix you need.

 

[SgtSlaughter]

at 6'1" ... you may not be even remotely happy with ur 'ceps til' you're around 220-230lbs.

 

[jpt]

^^^ what sarge said.

 

[thesuaveone]

at 6'1" ... you may not be even remotely happy with ur 'ceps til' you're around 220-230lbs.

Then again, like some of us, you may never be happy with them no matter how big they get

And yes, mine have started growing again on a 5 day split...YAY!!!

 

[beerdrinker]

Then again, like some of us, you may never be happy with them no matter how big they get

And yes, mine have started growing again on a 5 day split...YAY!!!

TSO, just out of curiosity, are you using increased poundages in your 5 day split after your 5x5?

 

[SgtSlaughter]

Then again, like some of us, you may never be happy with them no matter how big they get

And yes, mine have started growing again on a 5 day split...YAY!!!

yeah really... i had to hit 230 to get dem 17" gunzzzz

If i could take some meat off my back and put it on my arms I would, lol

Nice man. What's it about the 5 day split that seems to get your arms growing?

 

[thesuaveone]

Yes, my poundage will increase. Not nearly as fast as in a 5x5 program, but I lift to be pretty as opposed to being stronger, thus if the added strength comes, it will be an added bonus.

Besides the work they get from chest and back day, on arm day last week me and the boys did this:

CG bench 5 x 8-12
Dips 5 x 8-12
Skullcrushers 4 x 8-12
Rope Tricep extensions 3 x 8-12

Striaght bar BB curls 5 x 8-12
DB alt curls 4 x 8-12
Seated conc curls 3 x 8-12
Rope hammer curls 3 x 8-12

 

[LiftHeavy123]

So do you think that I should screw cutting until I hit 220 or so. I weighted myself today and I'm 205. I'm just unsure about when I should try losing weight and if I should even be thinking about cutting.

 

[s8nlilhlpr]

I would lay off cutting until you milk all the PR's you can out of the 5x5. You hit the 5th week which should be just starting PR's, you can use it for AT LEAST another month unless you started your weights too high. At 6"1' 15% I wouldn't bother cutting period, bulk until you hit 225-230 or so, then just clean up your diet and recomp for summer.

 

[thesuaveone]

Nice man. What's it about the 5 day split that seems to get your arms growing?

The single day of strict isolation work on arms really pulls the blood into them. Sure the 5x5 programs will do some, but the key muscles worked in those programs are the chest, back and legs, (yeah I know with compund lifts more than just those groups are hit, but they are the main groups hit). That being said, my 5 day split will get my arms on both chest and back days, so right there might be the key. Working the muscle groups multiple times a week. I may start looking at a 3 day split that will allow me to hit each part at least twice a week.

The 5x5 I ran helped my legs grow like they never have, again, hitting them 3 times in one week is something I had never even considered before.

 

[LiftHeavy123]

I would lay off cutting until you milk all the PR's you can out of the 5x5. You hit the 5th week which should be just starting PR's, you can use it for AT LEAST another month unless you started your weights too high. At 6"1' 15% I wouldn't bother cutting period, bulk until you hit 225-230 or so, then just clean up your diet and recomp for summer.

I'm sorry. what do you mean by recomp for the summer????