Bicep Work with 5/3/1? -

Bicep Work with 5/3/1?

  1. DipStrong's Avatar
    5'6"  150 lbs.
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    May 2013
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    Bicep Work with 5/3/1?

    I'm doing 5/3/1 and love it, I'm on my third week of the first cycle. I've had new PR's each week, so it works well.

    Here's the question though, should I or could I add in some bicep work?

    Currently, my forearms are 12" and biceps are 13.5" which seems a little disproportionate to me. I'm wanting my upper arms to be proportionately bigger than my forearms, in short.

    I'm just trying to bring sexy back.

  2. Swanson52's Avatar
    6'2"  300 lbs.
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    Jul 2003
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    Do some bicep work. No reason to overthink it; if you don't feel the rowing & lat work are stimulating growth, do a few sets.
    Don't worry, man, someday I'ma be nobody too.
  3. Jcweinsx's Avatar
    6'1"  202 lbs.
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    I do 5/3/1. I do some biceps/triceps on last day of training each week. I do more bi/triceps volume during the recovery week. Arm growth has been much more noticeable than before when I did not do any biceps work just rows and pull-ups. I don't really care about heavy weight on biceps, just go for time under tension and strong contractions. Try close grip neutral chin ups. I would not recommend doing bis more than 2x week during the normal working weeks. 1x week works for me.

  4. Jericoe's Avatar
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    Dec 2012
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    Uhh yeah you can.

    The whole point of 5/3/1 is you yourself plan your accessory work. Throwing in a set of curls isnt going to destroy your whole session, if anything it will benefit you.

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