Thread: weak biceps growth

also, maybe p-funk or cowpimp or DD will chime in, they know a lot more than me

impressive explanation premier.

Originally Posted by tomuchgear

impressive explanation premier.

i agree, well explaned, thanks.

i was thinking on my pull day if i do pullups with a over hand grip, (palms facing away), then do chin ups with a under hand grip, (palms facing towards me) and then do dumbbell rows, (hands sidewards) then i will be hitting the biceps from all angles. and then i may just finish of with a few sets of an isolation exercise, something like concentrated curls.

what do you think, is this a good pull routine?

any updates or suggestions on my posted program/routine? thanks

i would add a couple exercises for some variation in your biceps doesnt look like you are doing enough to really stimulate all the fibers.

Hammer curls, heavy bent BB rows (palm up for more bicep recruitment), and weighted neutral grip (hammer) chins. If those don't make your bi's grow then the rest of your body is not growing or your genetics hate you LOL.

Though not relevant to everyone, but a good rule of thumb is in order to gain an inch on your arms you need to gain 25lbs of lean muscle mass.

Don't mess with a lot of isolation bicep workouts and hit some heavy compound movements that involve the biceps. I typically save the isolation lifts (hammer curls) till the end after the rows and chins. My 2 cents

good point and much better explanation than i gave buening.

THANK YOU for your suggestions. .. and yes i read in t-nation that in order to make your arms bigger a trainee should focus on compound rather than isolation.. ok i will try your advice guys.. i will keep you posted for developments..

btw i think i have the "short" biceps development instead of the "long" type.. so i am expecting it just to be at its peak.. .rather than to be long. .

Honestly, I realized that most people either have big bi's or big tri's
i am one of those people who always had big tri's but puny bi's. I'm sure within time my bi's will grow, but they will always lag behind my tri's.

Originally Posted by dontsurfonmytur

Honestly, I realized that most people either have big bi's or big tri's
i am one of those people who always had big tri's but puny bi's. I'm sure within time my bi's will grow, but they will always lag behind my tri's.

It's funny you mention that. I'm the exact opposite. I have a decent bicep peak, but feel my triceps are lagging.

I haven't done curls in probably a year, so my compounds must have done something with the help of genetics.

Originally Posted by dontsurfonmytur

Honestly, I realized that most people either have big bi's or big tri's
i am one of those people who always had big tri's but puny bi's. I'm sure within time my bi's will grow, but they will always lag behind my tri's.

i am the same as you, my triceps are a far bit bigger than my biceps. i feel my triceps dont need as much work for them to grow, because ever sience i started lifting i havent ever done much isolation work on them just been doing the compounds, bench press, shoulder press and dips and they have grown well. but as for my biceps, even after all my compounds i still have to do about 4 sets off isolation for the biceps in order for them to keep up the the triceps.

try only doing three sets of isolation you may be doing to much isolation work. to much can be counterproductive.

dont worry i am not overtraining, i said ABOUT 4 sets, so that means it depends how i feel. somedays i will do 2 sets, somedays 3 and somedays 4.

consistancy can help alot as well. i would really just stick with three actual sets of isolation movements. per isolation exercise. for free wieghts i like to do standing ez bar curls, preacher curls, then conentration, or hammercurls. i rely on my back exercises as well. for machines one arm cables, the one arm suspended curls thats bout it for machines.