Cutting back on bis! Will make them grow!!!?!?!?

[rccratch]

Hey all! So anyways in my spilt im currently working back and bis seperately.
So i have decided to drop my sets on bis to see if they will grow..What do yall think of this!

Monday-Chest and bis
Biceps-7 sets (compared to 9+sets)
3 sets barbell curls (10-8-6/4)
2 sets hammer curl (10-8)
2 sets 1 hand preacher (10/8-6/4)

Friday-Back
WEighted pull ups
Weighted Close grip pull ups
Bentover rows
machine rows
deads

Yall think this is too much to little or what? I appreciate the input!

[rccratch]

Thanks for all the helpful input!.......oh wait....

[Sunder]

Truthfully, I think the deadlifts, and weighted pull ups will do the most for your bi's, and in that order.
(With the thinking that deadlifts will promote overall growth and size).

[rccratch]

so u think i should reduce direct bi work even more. Thanks man!

[dg806]

You use alot of biceps on back day. Try switching to back/bi's
Then chest/tri's
Try to hold sets for each body part to around 8/10

[thaOrleanyte]

is ur diet on track? What I mean is your protien intake. Everything grows slower when you dont eat enough. You could use the routine you provided, but big arms are 75% triceps. So throwing in biceps on your chest day, you are neglecting your triceps. If you really want to work on your biceps, throw in some pull-ups or you could even train your biceps after chest/tri's.......that is if you have all day to spend in the gym.

[rccratch]

Yea my split is like this.
Monday-Chest and Bi's
(heavy chest)

Tuesday-Legs

Weds-off

Thursday -Dynamic Benching (lights bench with bands) and tris
-Tris 8-9 sets
Dips (weighted)
Pushdowns
Skull crushers
-mix it up time to time

Friday-Back

Saturday-Shoulders
Sunday-off

My protien intake is a lot. Im 6'2.5 and wieigh a bit over 220. My bench is pretty good around 370 and squat it a bit over that. I dont dead heavy cause of my back. But everything seems to be inproportion except my bis. I havent really cared too much because its not a major muscle...but lately i would just like to see them grow a bit more

[rccratch]

But my ultimate question is when doing back and bis seperately, what is a good amount of bi work the doesnt overtrain. Would 4-6 sets be good, i have been doing 9 or more

[bolt10]

Ya cutting back on them may in fact help them grow...i got good growth last year at one point when i cut back on arms during a semi upper/lower split just by doing more compound movements

[rccratch]

thank you all again for all of your input.

[bolt10]

for the volume question it is very dependent on many things(rest food etc) but also a lot comes down to ur personal body chemistry and recovery...i always do bis separate from back and tris separate from chest and do 10+ sets on each quite often

[Pleonastic]

Truthfully, I think the deadlifts, and weighted pull ups will do the most for your bi's, and in that order.
(With the thinking that deadlifts will promote overall growth and size).

You think deads build Bis better than barbell curls?

[rccratch]

yea i love barbell curls.... I was thinking on bi days like 2-3 sets barbell, 2 sets hammer, and 2-1 sets one arm preacher curl

[rccratch]

I also am going to have to side with Pleonastic....Dead are an awsome compound move but i dont see them putting mass on the biceps. I could be wrong though????

[thaOrleanyte]

deads help with test endogenous prodution

[rccratch]

oh okay yea i knew those along with squats do..thanks for the tip

[Sunder]

You think deads build Bis better than barbell curls?

Yes I do, but not as a replacement.

I *think (my opinion) if you only did deadlifts over the course of 1 year vs doing only barbell curls over the course of 1 year, I think the deadlifter will have increased their overall bodymass more, which will result in a bigger arm measurement. (The body tries to stay in homeostasis)

Anecdotally, I see guys who deadlift big weight have bigger arms on average than the guys I see primarily doing arm curls.

Don't get me wrong, I do arm curls...in fact, I currently do more arm curls than deadlifts, lol - but I got my best gains from doing very basic and heavy compound lifts like deadlift/squats/bench press/shoulder press/rows.

I've also heard a few other guys say their best arm gains were attributed to weighted chins. I hope to test that theory this spring/summer.

[rccratch]

yea im gonna give all this a shot.....5-6 sets of bis on monday-and back friday
barbell curls-2
hammer-2
preacher-1-1

friday
weighted chins
close grip pull ups
rows bent over
Deads
seated rows

[Stallion83]

I like doing 3-4 sets of 21's. I think they are really good for splitting fibers.

[wearedbleedblue]

I like doing 3-4 sets of 21's. I think they are really good for splitting fibers.

What do you mean by splitting fibers?

I agree with the chins adding mass to your arms. I think a lot of people overwork the biceps and a little bit of reduction in volume could do you some good.