Need help with Biceps

**jaypatience** · 08-08-2007, 08:08 AM

The question in hand I need help with my arms far as biceps far as growth. My arms are much larger and solid, you can tell that my arms grew, but I am having trouble stimulating the bicep for growth (the hump). I started the routine 21 and isolation dumbell preacher curls and ezbar preacher curls. I am going heavy still maintaining sets and reps. Previously mentioned having trouble with biceps growth. Guys I need help!!!!

**Gazhole** · 08-08-2007, 09:17 AM

Heres an idea - dont do 3 kinds of curl variation.

Take out two of them and replace them with rows instead. They are a much better movement, primarily because they are a compound movement.

This will recruit more muscles, thus taking more effort, thus stimulating more overall growth.

**AKILLY** · 08-08-2007, 09:35 AM

GazHole, what do you mean by rows?

**soxmuscle** · 08-08-2007, 12:30 PM

Rows are a back exercise that recruits the biceps during the pull.

**AKILLY** · 08-08-2007, 12:32 PM

Ok. I call them Seated Cable Rows.

**soxmuscle** · 08-08-2007, 12:33 PM

There are many variations of rows. If you're seated and using a cable row machine, then yes, you are doing a Seated Cable Row. Nonetheless, they can be done with barbells and dumbbells.

**KelJu** · 08-08-2007, 01:50 PM

This thread is lawl!

**Gazhole** · 08-08-2007, 04:05 PM

Originally Posted by AKILLY

GazHole, what do you mean by rows?

Like Sox said, a row is a movement that recruits the back and biceps, and also the shoulders and forearms, by rowing the weight towards your body in some fashion.

There are many variations of rows using many different configurations of equipment.

ExRx (Exercise Prescription) on the Net has a tonne of them.

**KelJu** · 08-08-2007, 06:04 PM

I can't stop laughing at this thread.

**soxmuscle** · 08-08-2007, 06:34 PM

Stupid people are funny.

**Gazhole** · 08-09-2007, 12:03 AM

Originally Posted by KelJu

I can't stop laughing at this thread.

**lucifuge** · 08-09-2007, 06:53 AM

try this for a few weeks:
4 sets of pullups
3 sets pulldowns
4 sets bent over rows
3 sets single arm dumbell rows
then, if you still want direct biceps work:
3 sets preacher curls or hammer curls

**rmcfar** · 08-09-2007, 11:01 AM

not training biceps directly is equally retarded as doing 12 sets of bicep work.
personally, my arms didnt grow an inch while not doing any direct isolation work. If you have good form on rows and you are always using an overhand grip then your biceps really wont be getting near enough work. unless you like 13 inch arms

**soxmuscle** · 08-09-2007, 11:18 AM

I've done bicep work only sparingly over the last 6-plus weeks and my biceps have grown in size.

**Musclebeach** · 08-11-2007, 12:34 AM

I train at most 3-5 working sets for biceps... they grow like weeds in topsoil.

Keep in mind they are a small muscle and are recruited for many other movements.

Are you eating enough?

**bones33** · 08-11-2007, 11:33 PM

Sox, out of curiousity what's your back routine?

**IRONBULL05** · 08-12-2007, 01:32 PM

It would help us help you if you posted up your training routine.Rep/set numbers,exercises,etc.

Maybe your training too much for bi's.Or maybe your technique is not right.Are you squeezing at the top of each movement?Are you getting a good burn after each set?

Post up some more info se we can better judge what the problem is.

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