bicep training

**Matty H** · 11-01-2003, 10:37 AM

Ive been training for about 7 months now and all body parts are starting to develop and gain strength bar my bi's i work them the same day i work my back, but the day after its my forearms that ache more than my bi's am doing the exercises wrong or is this nateral and do bis just take longer to develop
on my bis and back day i do 3 sets of 8 reps on:

*Lat pull downs in front of chest
*Lat pull downs behind my head
*Seated rows
*Upright rows
*Concentaration curls
*Preacher curls
*Bar bell curls

Cheers for any advise

Matty

**Stroyer** · 11-01-2003, 12:00 PM

How frequently do you train back and bi's?

Looking at your plan, you are basically doing the same # of sets for both back and Bi's, a persons Bi's get hit indirectly when training heavy back work, so overall your bi's are getting more overall work than your back is.

If it were me, I would reduce the # of sets you are doing for biceps slightly, maybe just limit your bi work to just 2 diff exercises, such as bb curls and preacher curls for 3 sets each.

Stroyer

Originally posted by Matty H
Ive been training for about 7 months now and all body parts are starting to develop and gain strength bar my bi's i work them the same day i work my back, but the day after its my forearms that ache more than my bi's am doing the exercises wrong or is this nateral and do bis just take longer to develop
on my bis and back day i do 3 sets of 8 reps on:

*Lat pull downs in front of chest
*Lat pull downs behind my head
*Seated rows
*Upright rows
*Concentaration curls
*Preacher curls
*Bar bell curls

Cheers for any advise

Matty

**prophet** · 11-02-2003, 03:04 AM

i would not do lat pull down period.. pulls and chins are the way to go.. i would especially NOT do behind the neck lat pulldowns cuz they put your rotator cuff in an awkward and potentially damaging position.. same with upright rows, they can be bad for your rotator cuff so be careful with form

i would cut seated row and do some sort of free-weight row.. bb and db preferably

i'd cut concentrated curls as well.. also preacher curls because they tend to be too easy compared to normal bb curls (which you do already).. i'd do around 6 sets for biceps.. bb curl and either hammers or db curls

**Matty H** · 11-02-2003, 05:19 AM

Cheers for the help

i train my bis and back every tuesday, how do you do free weight rows?

**vanity** · 11-02-2003, 05:32 AM

prophet: remember , most people can't do chin ups or pull ups.

**prophet** · 11-02-2003, 05:55 AM

that's no excuse.. lol

i couldn't either.. now i'm to the point of adding weight.. starting now is better than later IMHO

**Rocco32** · 11-02-2003, 06:39 AM

But you can build up the weight by doing Pulldowns. I say keep pulldowns, just cycle them around with chins when you can do them. But definately not behind the neck.

And I would definately keep preachers in your program, again just cycle them around. I try not to do the same exercises every week, I cycle like with GoPro's workouts. It works great.

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