Biceps Help

[BrianDS]

Hi, this is my first time on the forums. I cant seem to build up my biceps, i work them out at least once a week, and ive started workin them out every day recently. I do about 6 or 7 sets but i still cant get them bigger. Ive been working out for about 4 years (since 8th grade)

 

[Favre]

Working them everyday is the worst thing you can do. Once or at the most twice a week is all they need. Hopefully you're not just training biceps.

At any rate, work them once a week and gain 15-20 pounds. I think the main problem besides you're working them way too much is you're not eating enough.

Plus, the big compound movements will help out a lot in overall development including biceps.

 

[CowPimp]

Stop training them every day and eat a lot more food. Eat, eat, eat, eat, eat!

Check out the stickies in this section about setting up a good routine, and eat like CRAZY!

 

[dontsurfonmytur]

I only do DIRECT bicep work once a week, and its never more than 5 sets..but they get hit twice a week because of back exercises.

 

[GFR]

I only do DIRECT bicep work once a week, and its never more than 5 sets..but they get hit twice a week because of back exercises.

Train biceps on the same day as back.

 

[mrmark]

Train biceps on the same day as back.

Good advice - make it into a PULL day.

 

[LexusGS]

training them 3+ times a week is fine, just make sure u drink enough water.

 

[assassin]

training them 3+ times a week is fine, just make sure u drink enough water.

this is the kefe workout...don't forget to work ur chest also 3+ times a week.....

 

[GFR]

training them 3+ times a week is fine, just make sure u drink enough water.

 

[camarosuper6]

I like going for a few weeks at a time with no direct work....come back stronger than before usually.

 

[assassin]

I like going for a few weeks at a time with no direct work....come back stronger than before usually.

i do it for a couple of days ......it works well but few weeks is too much u'll lose much gains and u'll take time to regain it

 

[camarosuper6]

i do it for a couple of days ......it works well but few weeks is too much u'll lose much gains and u'll take time to regain it

Sorry friend, but thats untrue.

Arms get so much work with compound movements that direct work is not always needed.

 

[Favre]

I don't agree with them needing no direct work. It all depends on what your goals are. What is need? If you want maximum hypertophy in your arms, some direct work is needed IMO. Yes your tri/bi get hit during chest/back day. Do they get hit with the same tension as they do with skullcrushers/curls etc? Hell no.

I think it's advisable to hit your bi/tri when they're fresh once every couple weeks if your goal is hypertrophy in your arms. I do the chest/tri, back/bi routine also BUT every once every couple weeks I also do a bi/tri day a few days apart from a chest/tri and back/bi workout and I will either do little or very light direct work for the bis/tris that same week when they are worked with chest and back.

The problem is hitting them hard without overtraining them.

 

[dontsurfonmytur]

Good advice - make it into a PULL day.

I train my bi's with my back, but i also ahve another day I do back only excluding the bi's.

 

[kcoleman]

I train my bi's with my back, but i also ahve another day I do back only excluding the bi's.

Good luck exluding your bis while training your back....

 

[camarosuper6]

I don't agree with them needing no direct work. It all depends on what your goals are. What is need? If you want maximum hypertophy in your arms, some direct work is needed IMO. Yes your tri/bi get hit during chest/back day. Do they get hit with the same tension as they do with skullcrushers/curls etc? Hell no.

I think it's advisable to hit your bi/tri when they're fresh once every couple weeks if your goal is hypertrophy in your arms. I do the chest/tri, back/bi routine also BUT every once every couple weeks I also do a bi/tri day a few days apart from a chest/tri and back/bi workout and I will either do little or very light direct work for the bis/tris that same week when they are worked with chest and back.

The problem is hitting them hard without overtraining them.

I never said DONT ever hit them directly, but they dont need the amount of work most people put into them. Hence the reason most people have shitty arm size and strength.

 

[CowPimp]

I never said DONT ever hit them directly, but they dont need the amount of work most people put into them. Hence the reason most people have shitty arm size and strength.

Exactly. As far as bodybuilding goes, isolation work is a good idea; 4 different types of curls in a single workout is ridiculous though.

Also, you don't need isolation arm work to see growth. Isolation work is usually optimal for growth, but not needed. You can create a proportional physique without direct arm work if you do it right.

 

[kcoleman]

I'm still relatively new to training (6 months) but don't do any direct biceps work anymore. The way I see it I am still learning form for rowing motions and am probably using biceps to move the weight too much.

 

[assassin]

Sorry friend, but thats untrue.

Arms get so much work with compound movements that direct work is not always needed.

sorry i thought u were saying that u rest ur whole body for few weeks didn't notice u meant just the direct arms work...

 

[P-funk]

Ask Ironman....he has 55" biceps. he is a specialist in this area.

 

[Seanp156]

Ask Ironman....he has 55" biceps. he is a specialist in this area.

No Mercy!

You and CP are brutal.