Help me w/ my Biceps !!!

[Stiffler]

Ok heres just a little history;i've been workout hard (4 day slpit) for 16 months now and when I started my bis where i think 13" now they are 15.25"- I eat right and I have done 2 cycles, but had to cut the first one short because i broke my arm (arm wrestling) I got them up to 16.5" in the middle of my last cycle which was 8 weeks ago.

anyway I want to get my Bis to at least 16" by summer, how can I do that??? I am cutting right now (40-30-30) about 2700cals/day what would u recommend?

BTW my bottoms of my bis suck there is nothing there, so what can I do to fix that?

here's my present routine I do bis after I do my back on tuesday;
pullups (my body weight)- 2x10,8
lat pulldowns- 3x15,13,12
bentover rows- 3-15,13,10
deadlifts- 2x15,10
curls straight bar- 1 warmup 15 reps,- then 3x10,8,6
DB curls- 3x9,8,8
cable curls- 3x12,10,8

PLEASE HELP ME OUT!
thanks,
stiff

 

[diamonddiceclay]

buy the may musclemag-jay cutler lists his bicep routine

 

["OBESSED"]

Well....

Olympic Bar Curls (the benching Bar)Wide Grip

Preacher Curls Wide and Close grip

Incline DB Curls

Do them in this order too.

I believe that these are the best bi excercises.

To get that curve or lip at the bottom of your biceps supinate your hand when you do incline DB or whatever DB excercise you use.

When you curl the DB up as it pass your leg start to turn your palms up as you keep the curl motion, keep turning your wrist . Over emphasize the movement trying to have your thumbs facing or parellel the floor. Always keep constant tension on the muscle and remember to go twice as slow down then moving up.

This should help a great deal.

jus' throwin' pennies in the fountain...

 

[Stiffler]

what about adding another day just for biceps, but not go all out just keep the intensity medium. like;
BB curls 2x10
incline DB curls 2x8
preacher curls 2x10

do this like on saturday (one of my 3 days off)...

what do u think?

and is it possible to gain 3/4" in 3 months while on a light cutting diet? (low carbs)????????

thanks!

 

[erickthegreat11]

You've got 6 exercises using the biceps. Pull ups, pull downs, bent rows, curls, DB curls, and for some reason cable curls. Try sticking to just one biceps isolation for 3-4 sets. I'm guessing your arms are inhiallated after this work out.

 

[Deepsquat]

I think your workout looks fine ...leave it alone...you arn't going to get bigger while dieting..you have to gain weight to gain size

 

[Stiffler]

would it be better to maybe switch bis with tris on chest day. so do chest and bis & back & tris??? then maybe I could focus more on my bis and tris but not be tired from doing chest/back before...
heres what my WO looks like right now;

Monday-chest
Incline DB bench 4x12,10,8,8
Flat DB bench 4x12,10,8,8
Incline flies or crossovers 3x12,10,10
skull crushers 3x8
cable Press downs 3x15,12,8
Dips 3x10,8,7

Tuesday-back
Lat pull downs 4x15,12,10,8
Bent over rows 3x12,12,10
deadlifts 2x15,10
Bicep curls (straight bar) 3x12,10,8,6
Curls (DB) 2x10,8,6
Cable curls 2x12,10,8

Wednesday –DAYOFF

Thursday -legs
Squats 4x15,13,10,10
Leg presses 3x15,12,12
Hamstring curls 3x12,10,8
Leg extensions 3x15,12,12

Friday-shoulders
Overhead press 4x12,10,8,6
Lateral raises 3x12,12,10
Bent over lateral raises 2x15,12,10
Shrugs 4x16,14,10,7
Upright rows 3x10,8,8

Sunday-DAYOFF

well what do u think? please through me some suggestions!!!

 

[Lord_Suston]

Gaining size=more calories than your body needs
Ripping up=less calories than your body needs, ketosis.
Result you cannot get bigger while cutting unless you're juicing and no offense you shouldn't be juicing with only 16months under your belt, let alone twice.

 

[gettinlarger]

stiffler, isolate your muscle groups. dont do arms and chest together either. thats not gonna get you big. i do opposites. i.e. chest/back, bis/tris, shoulders/legs (yes, theyre not really opposites, haha ...). you might even want to only work one group per day. INTENSITY will get you big. eat lots too. and get enough sleep. recovery time is important.

 

[TheYork]

you cant change the shape of your biceps. adding an 'all biceps' day would not help IMO.