Big chest, Big Tri\s, NO Biceps!

nectron101 · 04-19-2004, 01:18 AM

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?!

Burner02 · 04-19-2004, 02:21 AM

possibly genetics?
are you giving your bis a day or more rest before you hamer them again with your back workout?
(over train?)

**Prince** · 04-19-2004, 04:55 PM

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.

**CowPimp** · 04-20-2004, 06:22 PM

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.

Vieope · 04-20-2004, 08:19 PM

Quote:

Originally posted by nectron101
I concentrated on loosing fat by ... and lifting light wieghts..

Huh ?

nectron101 · 05-19-2004, 07:00 AM

Quote:

Originally posted by Vieope
Huh ?

Another idiot who doesn't know when and why to left light weights..

Julz · 05-19-2004, 07:32 AM

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.

plouffe · 05-19-2004, 07:51 AM

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.

stencil · 05-19-2004, 09:44 AM

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.

04-19-2004, 01:18 AM	#1
nectron101 GYM ghost Join Date: Aug 2003 Location: GYM Posts: 184 Photos: 3	Big chest, Big Tri\s, NO Biceps! 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?!
	We all build the world everyday, don't forget to build yourself.

04-19-2004, 02:21 AM	#2
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	possibly genetics? are you giving your bis a day or more rest before you hamer them again with your back workout? (over train?)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

04-19-2004, 04:55 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,984 Blog Entries: 25 Photos: 320	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.
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04-20-2004, 06:22 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-19-2004, 07:51 AM	#8
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	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.
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

05-19-2004, 07:32 AM	#7
Julz Registered User Join Date: Mar 2004 Location: WV, USA Posts: 31	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.

05-19-2004, 09:44 AM	#9
stencil Registered User Join Date: Apr 2004 Location: New York, NY Posts: 135 Photos: 1	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.

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