T Nation

Advice for Biceps?


#1

Hi,

I am training biceps et this way for 4 months:

4 sets heavy barbell curl (5 reps), rest = 2'
3 sets middle heavy spider curl (10-12 reps), rest = 1'30''
3 sets light incline hammer curl (15 reps), rest = 1'

Each workout i had add weight or rep on each exercise, meaning progression Butâ?¦ No difference with de measurement !! why ?

What's your advise on biceps training ? should i do more volume (more sets) ? should i continue with this program because i progress ?


#2

Quit doing arms for a week. Then go back to working them and remeasure.


#3

How much weight have you gained in this time?


#4

Keep training consistently for a few more years.


#5

Take a different approach. Get stronger on your compound vertical/horizontal pulling exercises, and your biceps will begin to grow again.


#6

That’s ALOT of volume for such a small muscle as biceps, it doesn’t take much to fully stimulate the protein synthesis in a muscle.
My advice is that you lower it alot and hit it more frequent instead, and don’t forget that they get trained pretty hard in your back training.


#7

[quote]dagill2 wrote:
How much weight have you gained in these 4 months?[/quote]


#8

superset bicep and tricep exercises.

train arms more frequently.

It takes a shit ton of biceps development to actually increase your arm measurement. Tricep growth is more important to arm circumference.

What do you do for your triceps now?


#9

[quote]flipcollar wrote:
superset bicep and tricep exercises.

train arms more frequently.

It takes a shit ton of biceps development to actually increase your arm measurement. Tricep growth is more important to arm circumference.

What do you do for your triceps now?[/quote]

This right here.


#10

[quote]dagill2 wrote:
How much weight have you gained in this time?[/quote]

For Barbell curl,

4x5x45kg --> 4x8x45 kg (i have add +/- 1 rep / exercise / workout)


#11

[quote]flipcollar wrote:
superset bicep and tricep exercises.

train arms more frequently.

It takes a shit ton of biceps development to actually increase your arm measurement. Tricep growth is more important to arm circumference.

What do you do for your triceps now?[/quote]

For triceps i actually do:

4 sets incline dumbbell skull crusher
3 sets barbell skull crusher
3 sets unilateral overhead dumbbell extension

the reps are different for each exercise, like for biceps


#12

[quote]SwissIron wrote:

[quote]dagill2 wrote:
How much weight have you gained in this time?[/quote]

For Barbell curl,

4x5x45kg --> 4x8x45 kg (i have add +/- 1 rep / exercise / workout)

[/quote]

He meant, how much bodyweight have you gained in this time?


#13

[quote]LoRez wrote:

[quote]SwissIron wrote:

[quote]dagill2 wrote:
How much weight have you gained in this time?[/quote]

For Barbell curl,

4x5x45kg --> 4x8x45 kg (i have add +/- 1 rep / exercise / workout)

[/quote]

He meant, how much bodyweight have you gained in this time?[/quote]

Exactly this. It’s very hard to add any weight to a particular part of your body without adding overall weight. You could have the best bicep growth routine in the world, but if you aren’t gaining any weight, your guns ain’t going anywhere.


#14

[quote]dagill2 wrote:

[quote]LoRez wrote:

[quote]SwissIron wrote:

[quote]dagill2 wrote:
How much weight have you gained in this time?[/quote]

For Barbell curl,

4x5x45kg --> 4x8x45 kg (i have add +/- 1 rep / exercise / workout)

[/quote]

He meant, how much bodyweight have you gained in this time?[/quote]

Exactly this. It’s very hard to add any weight to a particular part of your body without adding overall weight. You could have the best bicep growth routine in the world, but if you aren’t gaining any weight, your guns ain’t going anywhere.
[/quote]

i gained 1 kilo (2,2 Lbs)


#15

[quote]SwissIron wrote:

[quote]dagill2 wrote:

[quote]LoRez wrote:

[quote]SwissIron wrote:

[quote]dagill2 wrote:
How much weight have you gained in this time?[/quote]

For Barbell curl,

4x5x45kg --> 4x8x45 kg (i have add +/- 1 rep / exercise / workout)

[/quote]

He meant, how much bodyweight have you gained in this time?[/quote]

Exactly this. It’s very hard to add any weight to a particular part of your body without adding overall weight. You could have the best bicep growth routine in the world, but if you aren’t gaining any weight, your guns ain’t going anywhere.
[/quote]

i gained 1 kilo (2,2 Lbs)[/quote]
I’m lead to believe (I can’t remember the source), that with a balanced routine you should expect to gain roughly an inch on your arms for every 15lbs of lean weight gained.


#16

The two best things I ever did for biceps:

  1. Use more pump work. Lighter weights where you really FEEL (key) the movement and where it starts to burn.
  2. Learned to feel the muscle working. I came to realize my mind-muscle connection to bis sucked and was limiting gains.

And it seems like I’m different from everyone else, but my biceps respond best to high volume. I hit them every 5-6 days but I do a shitload of sets. But a lot of them are lighter weight on exercises like preacher curls and concentration curls.

I’m seeing small veins in them for the first time!! They’re not popping out yet. :frowning:


#17

Gunz in a bottle…


#18

My biceps are a stronger body part of mine. they respond best to just pumping the shit out of them. I pretty much just alternate between doing reverse curls, incline curls, and straight bar curls. Maybe some band curls if I’m feeling frisky. I usually just do 3-6 sets of 15-40 reps supersetted with triceps 3x a week.

best advice I can give someone is make sure to do an exercise with your elbows ‘in front’ of you, one with your elbows ‘behind’ you with a stretch, and one with your hand neutral or pronated. Also, unless it’s the last one, concentrate on trying to get your pinky to touch your front delt. It helps me for some reason.


#19

Thanks for the answers.

Am not asking me about exercises but more about volume / frequency. Do you have best results with training biceps more than once a week ? or one training with a lot of volume ?

I think that it’s pretty important to establish mind-muscle connection to best recruit the muscle and stimulate hypertrophy. I thought doing iso-hold for 2 seconds on the tops of de movement, good ?


#20

[quote]SwissIron wrote:
I thought doing iso-hold for 2 seconds on the tops of de movement, good ?[/quote]

The general idea is good but I would say do it mid-range because generally when you’re curling, the top portion is where your biceps are least activated.

What I did to get a good mind muscle connection with biceps is light weight concentration curls where I put my index finger of the opposite hand on my bicep and focus on really feeling it.

As for volume, your biceps recover quickly so I would say doing them twice a week is best, but do less weight or less volume every other day. Don’t double the volume - more like add 50%. That’s what I did when my bi’s were lagging to bring them up and it worked pretty great.

I wanna ask people in this thread a question. What do you think about the range of motion requirement for biceps? I used to think that you needed full range of motion for every exercise (straight bar curls, preacher, etc) but now I find my biceps grow better with a little of both. For example, I’ll do a lot of partial ROM preacher curls, really focusing on feeling the muscle, along with full ROM straight bar and dumbbell curls.