Thread: Training split for bicep growth?

experimenting with different protocols for your arms might yield better bicep growth (try everything from no direct bicep work, to higher volume supersets w/e) but ultimately you lift, eat, get bigger overall and your arms will follow.

Maybe you are overtraining your biceps by doing too many sets. I only do 6-9 sets of biceps and this has made my biceps bigger than ever.

There could be many different reasons as to why the bis are not responding as well. It would be best to give them their best opportunity for growth by training them first, rather than after a large bodypart. A split like this might be best for you:

chest/delts
back
off
legs
bis/tris
off
off

I started training my biceps first thing every week and that really helped them get the pounding they needed to grow back stronger and biggah!

I have a simmilar problem, my chest,back and everything uper body are really nice and muscular and big and thus they are kind of big for my arms, they just cant keep up with the rest of my bodys growth.....my arms are big, but not big enough to stand out since all my upper body is really muscular.....I started doing biceps really really slow, it takes me about 5-7 seconds to do one rep, and I do only about 6-7 sets of them and that it...they hurt like a bitch but you really feel ur biceps working...since i started doing that by arms and biceps have grown and it made a difference, but I go used to it really quickly and I noticed that I needed to keep changing stuff up in order to stay sore......so just do whatever it takes man, think of something new...

Originally Posted by musclepump

I started training my biceps first thing every week and that really helped them get the pounding they needed to grow back stronger and biggah!

Musclepump, what does your training split look like?

i do my chest then bicep curls 6 sets in total 3 incline curl of 12 reps droping to around 10 and sometimes on last set ill go up a weight only achieving 7 reps and same again for normal curls it pushes them hard and does make them sore for a bit as know i am allways going up a weight in last set whereas before i coudlnt really manage that, but theres definat size improvement strength is taking a while to gain though

Neo