Hello!
I've been training for 1 year an a half, I concentrated on loosing fat by cycling, running, and lifting light wieghts..
Now, I'm training real hard, I've got a big solid chest, big triceps, big shoulders, BUT I don't have any good biceps..
This is my routine:
chest+Biceps
Back+Shoulders
Legs+Triceps
I lift very good wieghts, flat bench 220lb..
when I finish my excersise my muscle feel like they're going to explode..
I eat very well, all my muscles are developing but Biceps..
What is the problim?!
Posted by: Burner02
possibly genetics?
are you giving your bis a day or more rest before you hamer them again with your back workout?
(over train?)
Posted by: Prince
agreed, it's probably not your "genetic high point".
start prioritizing your biceps (doing them first), or better yet train arms on a separate day all together, or at least train biceps with a differnt muscle group such as chest.
Posted by: CowPimp
Give us a more detailed description of your routine. You may be overtraining your biceps. You may also not be doing enough, but most people do too much for arms as opposed to too little. You may want to try a back routine that incorporates biceps heavily and not even work them directly. Indirect arm work can lead to significant gains.
My biceps are just starting to get bigger (Although not too much stronger). This didn't happen until I put my arms on a separate day and reduced the volume of my bicep lifts. I only do 5 sets directly for my biceps because they get worked doing so many other things, particularly on back day.
Also, make sure you change up the lifts often. Lack of variety leads to adaptation which leads to lacking muscle growth.
Posted by: Vieope
Quote:
Originally posted by nectron101
I concentrated on loosing fat by ... and lifting light wieghts..
Huh ?
Posted by: nectron101
Quote:
Originally posted by Vieope Huh ?
Another idiot who doesn't know when and why to left light weights..
Posted by: Julz
5 sets may not be enough, depending on your form and what type of back exercises you're doing. To build mass, use heavy BB curls (5-7 reps/set) and alternate DB curls as well. I usually do 9-15 sets, depending on the day.
Posted by: plouffe
I do 10-18 sets for biceps. Try working back and biceps together, the pumps are great. Up the volume, and the weight. Get your diet in order, up the protein, etc.
Posted by: stencil
While I currently have some curls in my routine, the irony is that my biceps grew most when I *wasn't* curling at all. From all the other actions (rows, deadlifts, pulldowns, pullups, dips, etc.) I think I was getting more indirect stimulus.
As such, I occasionally remove direct bicep work from my routines alltogether and that's when I get the most growth. I don't know why, exactly, but it works for me.
