Trying to increase biceps mass a little more

[Hahzist]

My biceps are decent and my chest is getting more muscular so I'm trying to get a little more on my biceps. Over the years I have definitely put on a good amount of muscle on my arms. I am 24 5'11" 205 lbs.

For the past 2 months I've been going with German Volume Training. It seems like the right work out for me since I don't have a whole lot of time to workout as it is. I'll do legs one day, chest and abs another, biceps and shoulders another. once a week. Then some regular exercising on other days like light jogging, lats, triceps, etc.

I've read so many different things around here on how to build bigger biceps, the golden rules seem to be having a full ROM, and making that tight squeez. My question is how often should I be training and how many sets should I be doing?

Right now I'm doing 10 sets of 10 and it can be incline dumbbell curls, wide grip bar curls, close grip curls, or flat bar curls.. Once a week. I havent noticed much of a gain for a while now, even though I've put on weight (could be in my head though). I just wanted to know if what I'm doing is a good way to build biceps up. If not what are some really good ways to do it? Again I haven't seen much on the number of sets and times a week it should be done.

 

[Gazhole]

Bent Over Rows, Pullups, Dumbell Rows, Face Pulls.

Things like that. Ditch the curls, man. Pretty much a useless movement in comparison to the above.

Also, if you don't have much time to workout, why are you doing a high volume program? A few short focused fullbody workouts would be a much better use of your time if its limited.

 

[Hahzist]

Bent Over Rows, Pullups, Dumbell Rows, Face Pulls.

Things like that. Ditch the curls, man. Pretty much a useless movement in comparison to the above.

Also, if you don't have much time to workout, why are you doing a high volume program? A few short focused fullbody workouts would be a much better use of your time if its limited.

Thanks. I actually did some chinups today for the first time in a while. Not sure if I wanna ditch the curls completely though, they got me to where I'm at now. I've found that the GVT method doesn't take longer than any other method and can be quicker because you're doing all the sets at once with a minute rest in between. And from what I read it supposedly creates big gains because your working so hard on one particular muscle. Haven't noticed anything significant at all though, maybe it is better for beginners.

In any case time isn't an issue either way as I've learned that giving your body rest is supposedly the way to go. I'm pretty good with every other muscle group I think, I just hope that someone can give me a great bicep routine that has worked for them including the amount of sets and number of rest days in between. I'm worried I am overworking my biceps. But at the same time they are never sore for more than a day or two even with the GVT. So I feel like I am good to go. I do give it around a week's rest though. I feel like it's almost too much rest or maybe its not enough and I shouldn't be doing 10 sets of 10 all at once. I don't know anymore :/

 

[Built]

It's very true that your bis get a good blast with pulls - but I like to tack on a little dedicated bicep work from time to time. Consider it my guilty pleasure.

Try this on a leg day sometime, when your arms aren't spent from training back:
Got Built? » Baby Got… Biceps!

 

[SupraFast]

I suggest adding Upper back movements if you haven't already and blast those biceps with a barbell. Core Power movements really seem to get me bigger.

Bench, Squat, Deadlift, Clean and Jerk, Snatch, Bent-Over Row, Inclined Weighted Situps, Barbell Curl

 

[stew2k8]

my biceps is and chest is the ares im trying to work on the most. I need to build up my upper body as im actually pretty skinny and im at the point where i dont like taking my top off. When its sunny i just sweat my ass off instead. lol.

Working on it though ready for my holiday to australia