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

[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.