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New bicep routine

blaykeryan

blaykeryan

Member
People who read this, I know what you will be thinking...that I'm a noob that works bi's every other day to impress the ladies lol...No I've been lifting for 7 years 5'10 215 12% bf...lately I've been experimenting doing chest/ tri back/bi delts/traps quads/hams/calvs this is heavier weight 8-10 reps...Then on Saturdays I pretty much work anything I feel needs attention usually lighter weight higher reps..i feel my bi's aren't catching up to the rest of my body...my question is do you guys think twice a week is too much if i'm not seeing growth..i Saturday switch up movements every few weeks...thanks
 
My biceps get the most stimulation during my back workouts. Then at the end I'll do some narrow grip chin-ups and 3-4ish sets of full ROM sets of biceps. I workout as long as my pump keeps improving. Once it starts to lose fullness, I stop working out.
 
Have you tried changing to back/tris then chest/bi's? It could act as basically hitting bi's and tri's an extra day, seeing as most back work is supplemented by your biceps, and same with triceps for your chest. I know guys that have done this with decent success.
 
Full ROM and heavy back are your best friends for this man
 
blaykeryan said:
my question is do you guys think twice a week is too much if i'm not seeing growth..i Saturday switch up movements every few weeks...thanks
Click to expand...

No, especially not for a small muscle group like biceps. Your arms will most likely be recovered and ready to train in 2-3 days.
Food is going to have a relation to overall arm size too. And yes, agree with flexion and extension movements pulling towards the torso ie: back/lat work

Lots of older routines had lifters training the body 2+x per week and frequency along with some volume, can work.
 
Yea I like to burnout on 21's at the end...tonight I did bb curls superset with 1 arm concentration db curl supported on incline bench..Then I did seated db curls superset with cable hammer curls..All moderate weight 8-10 REPS...This was done after a heavy back session...i will soon switch to chest/bi. Back /tri ....i love heavy rack pulls ha...
 
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