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Bicep Troubles

BigEasy87

New member
Alright guys I am having some trouble building up my biceps. I have been working out for about 8 months, I have increased noticable mass in my chest, shoulders, tris, legs and back but I am sturggling to see results in my bi`s. I am training them once a week.

Does anybody have any suggestions on my workout schedule or a method they used to increase bi size

Preacher Curl reps of 15,12,8,6
Concentration Curls - same reps
Barbell Curls - same reps
Hammer Curls - same reps

Thanks guys
 
try doing them on back day after they are prefatigued.

if not i like to superset arms on their own day. they need alot of blood for growth so get a good pump and focus on peak contractions...they should hurt btw. most people just bang out reps miss a good contraction altogether. also go all the way down just above lockout and i'd move concentration curls to the end of your posted routine. on preachers use the wide grip on the easy bar not the close one.

many people will also will same genetics are a major factor in arm development.
 
my opinion i wouldnt use preacher id do db incline curls, bar bell curls or ez bar curls, then hammer, then concentration curls but if you dont want concentration curls do 21's in stead killer on ur bis at then end of ur workout!
 
umm...sounds to me like your doing waaay to much. your doing 16 sets for one of the smallest muscle groups in your body? try cutting that in half...the reason why most guys arms dont grow is because they overtrain them...
 
mooch2321 said:
umm...sounds to me like your doing waaay to much. your doing 16 sets for one of the smallest muscle groups in your body? try cutting that in half...the reason why most guys arms dont grow is because they overtrain them...
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I second that try cutting down to 6-8 reps and heavy weight
 
If your not seeing good growth overloading them once a week than why not spread working them out throughout the week. Do them every other day. It shouldnt be to bad throwing in a few sets at the end of each of your workout.
 
crazilyfter42 said:
If your not seeing good growth overloading them once a week than why not spread working them out throughout the week. Do them every other day. It shouldnt be to bad throwing in a few sets at the end of each of your workout.
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good suggestion. try adding close grip chinups or somethin like that to like every exercise session.
 
no close grip pullups are good for your back, close grip chins and good for your bi's, do like 2 exercises on back day cuz your bis are already pre fatigued, and have another day where your focusing on your bi's you want peaks, and good contractions, my bi's were not growing till i changed up my routine and now every time i leave just lifting my arms up as if i was doing a curl with no weight i feel all the blood rushed to them hard as fukn rock man!!! and in my opinion hammer curls focus more on your forearms than your bis but some people feel it differently i just feel hammers in my forearms not in my bis so remember you want good form, not doing alot of weight so you look like a strong guy in the gym, good form means good results means good growth in your muscle, be patient man i kno it suxs having to wait for them to grow but you got to and itll happen man i had to wait around awhile till i learned how to make my bis beg for mercy after every workout and so they decided to grow so they dont beg for mercy anymore haha good luck
 
wait! whats the diff between close grip chin-ups and close grip pull ups?!?!?

sounds like a question for google before i go gym in 1hr if no1 replies!
 
Chin ups = hands facing towards you (palms facing towards you rather)
Pulls ups = palms facing away from you.

Chin ups from what I read are better for your bi's... seems logical if you think about it
 
soseg said:
Chin ups = hands facing towards you (palms facing towards you rather)
Pulls ups = palms facing away from you.

Chin ups from what I read are better for your bi's... seems logical if you think about it
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Of course they are. They put your arms in a position where you can get an extended contraction in the bicep. I do these on the lat pull down machine with moderate weight. Mainly so I can focus on using mostly my back muscles to pull the weight down.
 
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