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Losing Biceps Pump After 2 Exercises


Hey guys, new here on the forum. I got this question about my biceps workout. Whenever im working out biceps, first 2 exercises gives me insane put and bicep fatigue, but as I have 3 more exercises, im losing my pump exercise by exercise. Do you think I should do only 2 exercises or this is normal? Hope its not wrong category


What exercises are you doing?
What is your fitness level?

No. Don’t just do two bicep exercises on arm day. Will not provide you with enough to gain muscle on those guns. You need more volume than that…


5 exercises for biceps!!! You would need to be a very experienced bodybuilder, seriously juiced and doing a precontest workout to get any benefit from it. Historically some bodybuilders even professional ones only trained their arms sporadically, or even not at all in the offseason. They felt their arms got enough stimulation from back and chest work. Sounds like you might be trolling us?
Waning pump has long been considered a good indicator on whether you have used up local glycogen resources, and is recommended that you stop working that bodypart.
Its all about listenening to your body, an increasing or decreasing the amount of work you do, not following what works for someone else(who just happens to be a pro bodybuilder).


you’ve gotta be kidding me. I NEVER do more than 1 biceps-specific exercise in any given training session. Why would you need more exercises than 2? I don’t understand how you can say ‘it’s not enough volume’, when he didn’t even give you number of sets or reps. What if it’s 1 exercise, but it’s 20 sets of 20? Is that not enough volume, just because it’s only 1 exercise?

Think before you speak.

And OP, no, you don’t need 5 damn exercises just for biceps. That’s absurd, unless you’re a high level bodybuilder, which you’re obviously not.


Congrats on letting us know that doing one bicep specific exercise on any given day… works for YOU.

Unfortunately, it’s not like that for the majority of the general population. OP never told us the amount of reps or sets. However, based on his post, it’s safe to assume he’s not doing 20x20.

Just because you’re a juice head who can get away with it…doesn’t mean it works for everyone else.

So…for the general population, one or two bicep exercises (typical 3 sets of 8-12 reps) on arm day, isn’t going to be enough for substantial growth.


Two exercises are plenty if they’re working it to create enough stimulus to grow. 5-10 sets of biceps is plenty if you can push yourself.

Generally if I stop feeling a muscle being “worked” I drop it and move on. No need to hammer away at a muscle when you feel like it’s sufficiently worked. Just remember they’re is a fine line between quitting when you feel the burn and properly fatiguing the muscle it failure.

No one has asked? Are you biceps growing or getting stronger using two exercises?


Nice try with the juice head comment. This is a picture of me before I took anything at all. I’d say I still knew something about how to grow. Maybe when YOU have accomplished something in the gym, you’ll have more to contribute.


Nice deflection…

So what you accomplished in the gym, was having an above average physique, and turning to steroids. Quite an accomplishment.


Agree 100%


Wouldn’t that depend on what ever the individual is doing in their programming.

Um actually, most guys whom arent on anything extra normally would be better served not over doing it on volume on direct arm work.


Why don’t you try steroids and see if you can get anywhere close to what I’ve done. See if they’re the magical juice you seem to think they are.

Aside from that though, YOU were the one who originally deflected from my original point by suggesting that my use of steroids affects my training knowledge and my ability to give sound advice. My advice, however, is pretty damn typical for standard lifting templates. There are very, very few templates that I’ve seen that would suggest performing 5 biceps exercises in one day, PARTICULARLY for a beginner. Most of the well-recognized, proven templates are going to suggest a couple. So I don’t understand why you made a personal attack against me, when I gave the same advice that many, many other people would give, including bulldog in this thread.

You can cash me ousside. how bow dah.


I’ll stick with being natty. I understand that it’s not just magical juice. Of course it would take fucking hard work to get to the level you’re at.

Fair enough. I never suggested doing 5 bicep exercises…that was another poster. I was saying for a beginner, two bicep specific exercises at your typical rep/set scheme isn’t going to be enough for optimal growth. I agree with you that 5 bicep exercises would be too much for a beginner. However, 9-12 working sets would be perfect. Which for a beginner is going to be 3-4 exercises.

You do have that training knowledge and experience. You know that you get enough indirect arm work during your training week. For a beginner…that’s not always going to be the case. We don’t know what kind of workout this guy has. Chances are, for a beginner, they might not be hitting arms enough indirectly during their other sessions.


That’s likely mostly true. I don’t think having an ‘arm day’ is a good idea for a beginner in the first place. I think beginners who have arm days end up with shitty physiques. So yea, I think his programming in general probably needs a good bit of work. I think a proper program would have him getting plenty of bicep work via rows, pullups/pulldowns, etc. Enough that direct arm work at the end of a training session could be of some benefit but not absolutely necessary.

I realized I never addressed how I do my direct arm work, so I’ll go ahead and do that now. I’ll generally just pick one exercise, which could be barbell curls, db curls, or cable curls, and I’ll do something in the 10-20 rep range for 3-5 sets. Just depends on how much time I have and how I feel. My time is VERY limited, so I have to be very conscious of training economy. But generally I’ll decide my bicep work is done when my reps have decreased significantly at my working weight. Meaning, if my first set was 20 reps, and my 3rd set was 10, and that was a struggle, it’s time to stop.

Alternatively, 1 set of 100 reps (or however many you can get through) with an empty axle bar (generally 30-35 lbs) will make your arms grow. Do that a couple or 3 times per week, with no additional bicep work, and watch your arms grow.


Hey guys, sorry for for not being active 16 days, lol.
First of all thank you for all the answers!

I stepped in the gym first time around 5 years ago. I’ve been on and off alot in those years. So I guess I can say im advanced level.

Here is my usual bicep workout (i always change at least one exercise)
Standing Barbell curls 4 sets of 10 reps
Incline dumbbell curls 4 sets of 8-10 reps
Preachers bar/dumbbell curls 4 sets of 6-8 reps
Standing cable curls 3-4 sets of 8-10 reps
Hammer curls 4 sets of 6-8 reps reps

cheers to all of you


Not trying to be rude here, but do you think that you really need 20 sets for biceps?
What is the point of doing both barbell curls and cable curls?
Why not just do hammer curls for 2-3 sets and then do incline curls for 2 sets?