Bi's aren't growing...Am I overtraining them?

[ASALT]

These is my usual routine for bi's. I usually mix up the order every couple of weeks, but the exercises and reps stay the same.

standing ez-bar curl - 3 sets 8-10 reps
alt DB curls - 3/4 sets 6-8 reps
preacher curls w/ez-bar - 3 sets 8-10reps
hammer curls 3/4 sets 6-8 reps
(sometimes reverse curls 2 sets 8-10)

I work bi's once a week, but I also work back hard a few days before. I haven't notice much progress in the past couple of months with size or strength. Any comments, suggestions would be appreciated, but please only respond if you really know what your talking about and have the results to go with it. Thanks - ASALT

 

[RusPA81]

8-10 reps for biceps is ideal for most people. I usually do reverse curls on back day to avoid overtraining them on arm day.

 

[louden_swain]

That does seem like a bit much. I have been training for 7 years and all my biceps need is two good exercises:

Standing Barbell Curls - 3 x 8
Incline Dumbbell Curls - 3 x 8

Try experimenting a little bit with lower sets. Remember, you are stressing biceps to a large degree when you train back. I wish you luck. .. lets us know what you decide.

 

[BlkWS6]

Dude that is a lot of sets for bi's!!! That is 14 total sets, and that is assuming you only do the 3 sets on the exercises you list as "3/4" Biceps are not a huge muscle group, and you are hitting them with an awful lot of volume. And on back day they are getting hammered again. Try cutting back a little and see what happens. Good luck.

Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about.

 

[RusPA81]

Dude that is a lot of sets for bi's!!! That is 14 total sets, and that is assuming you only do the 3 sets on the exercises you list as "3/4" Biceps are not a huge muscle group, and you are hitting them with an awful lot of volume. And on back day they are getting hammered again. Try cutting back a little and see what happens. Good luck.

Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about.

BlkWS6, you are such a cocky bastard. hahahaa, Anyways he is right. I used to do around 15 sets for bi's for I cut down to 10 I put on half and inch in like 4 weeks. Try doing fewer quality sets instead of many low quality sets.

 

[BlkWS6]

Originally posted by RusPA81


BlkWS6, you are such a cocky bastard. hahahaa, Anyways he is right. I used to do around 15 sets for bi's for I cut down to 10 I put on half and inch in like 4 weeks. Try doing fewer quality sets instead of many low quality sets.



hhahah hey man "almost 20" could be a 15" arm....ya never know I just never seen a disclaimer on a post like the one ASALT had at the end of his. I mean just because someone is big does not necessarily mean they know what they are talking about. Some of us our blessed with certain genetics that require little work to produce some serious results. I remember asking a guy with enormous calves what he did to train them, and he said he didnt.

 

[ASALT]

[
Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about. [/B]

Yeah, i know what your saying, but there are also alot of people who think they know what they're talking about, but have 15" arms. Why would I want to hear their routines, if it's not producing results. Results are what I'm looking for. Thanks for the reply. BTW someone with 20" arms has a routine I would be interested in hearing.

 

[SAGAT]

just because you think 15" isn't big, doesn't mean those people did not get 'results'. they might have started out at 10" for all you know. also, some people might be more interested in getting ripped than big. not trying to be a dick, just standing up for us puny 15 inchers.

 

[ASALT]

just because you think 15" isn't big, doesn't mean those people did not get 'results'. they might have started out at 10" for all you know. also, some people might be more interested in getting ripped than big. not trying to be a dick, just standing up for us puny 15 inchers.

I hear ya Sagat. I guess I should have worded my disclaimer a little bit different. No offense meant to anyone with 15inchers, that was just a number someone else brought up and I was using it to respond to that. Mine aren't much bigger which is why I posted this question.

 

[SAGAT]

hey no offense taken bud, just trying to clear something up that's all. but i can imagine you would want advice from someone with bigger guns.

 

[Lord_Suston]

I think you should drop the sets, I usually oly did 9 sets of bis on their own day, now I only do about 5-6 sets on my back day and I have seen tremedous growth and increase in strength. just remeber to go all out and leave nothing in the tank.....

 

[Tarheel]

Hmm, I typically do 10 or so sets for biceps and 3 or 4 for brachialias as well. Maybe I'll cut back, but what lifts should I only do, I love them all

Of course I only have 15.5" arms, thats up 3 inches in 5 months.

 

[SAGAT]

3 inches in 5 months? thats awesome man.

 

[JDarty6173]

3 inches in 5 months? thats awesome man.

No doubt, that is very impressive.....

 

[SofaGeorge]

Try dropping your reps way down and start with:

5 x 5 EZ bar curls

And make damn sure you aren't swinging your body. Then do

2 x 8 Standing isolation curl (Arnold style) and

2 x 15-20 seated incline dumbbell curls

This routine will eleminate any mistakes you may be making and really blast your bi's.

 

[SAGAT]

hey sofa, that's the exact bi routine i follow, only i use 8-12 reps on the seated curl. so i have a question for you; why so many reps on that exercise?

 

[SofaGeorge]

hey sofa, that's the exact bi routine i follow, only i use 8-12 reps on the seated curl. so i have a question for you; why so many reps on that exercise?

It's an old school trick. Throw a couple high rep sets into every routine... just a couple. You need to hit fast twitch and slow twitch fibers... one set responds best to high weight low reps... the other to high reps... hence a couple high rep sets gives you that little extra growth potential by hitting both fibers.

 

[SAGAT]

hmmm...that actually makes sense to me. would it be wise to do this for every muscle group? for me that would mean one exercise 5x5, the other 3x8, and the last 3x15-20. sound good? also, did you personally get good results by throwing in a couple high rep sets?

 

[dmginc00]

What has worked for me has been to do my biceps in a reverse pyramid style. For example i'll do the following:

Standing straight bar (2 warmup sets): 6X8x10
spider curls 6x8x10
seated incline 15x12

I change this up regularly but alwasy going light to heavy. I feel i get better pumps and it has added size to my biceps greatly. I am all natty and have 19" cut arms and around 21's when Iam bulking. Just my .02c

 

[ASALT]

Thanks for all the responses! Anymore tips, bi's are my weak point?

What has worked for me has been to do my biceps in a reverse pyramid style. For example i'll do the following:

Standing straight bar (2 warmup sets): 6X8x10
spider curls 6x8x10
seated incline 15x12

I change this up regularly but alwasy going light to heavy. I feel i get better pumps and it has added size to my biceps greatly. I am all natty and have 19" cut arms and around 21's when Iam bulking. Just my .02c

So you start off light, and as you add weight you do more reps? I've never heard that, but it sounds interesting and you're getting results. And how often do you change it up. Thanks.

 

[ASALT]

Try dropping your reps way down and start with:

5 x 5 EZ bar curls

And make damn sure you aren't swinging your body. Then do

2 x 8 Standing isolation curl (Arnold style) and

2 x 15-20 seated incline dumbbell curls

This routine will eleminate any mistakes you may be making and really blast your bi's.

I think I'll try this routine first for a few months and see what happens. But what about hammers? And how much of an incline do you recommend? Thanks

 

[ASALT]

Bump, anyone else?

 

[vapochill]

IMO, you're doing too many sets. However, I bet it's more than that. What is your diet like? From the stagnation in your strength and growth I'm going to take a stab in the dark and say you aren't gaining weight. If that's true and you aren't gaining weight, your arms will eventually stop growing.

 

[ASALT]

IMO, you're doing too many sets. However, I bet it's more than that. What is your diet like? From the stagnation in your strength and growth I'm going to take a stab in the dark and say you aren't gaining weight. If that's true and you aren't gaining weight, your arms will eventually stop growing.

My diet is Ok, but could be a little cleaner...I try to take in about 4-5 meals a day, 2 protein shakes, 15g glutamine, 10g creatine. I gain weight slowly, kind of like a 2 steps forward, one step back method...if that makes sense. But the rest of my body is growing pretty well, except for bi's and forearms. BTW I'm 5'11'' and about 205lbs. I'd like to get up to about 215.