Stubborn bis

[blood_drinker]

I have good genetics, but I am very out of proportion. You see, currently I am 5'5 (16 yrs old) and have a 45 inch chest. At my height that is bigger than some women's tits. My lats are very decent, my delts are ok, my legs I love em, my tris are just fine, but my bis, god damn! Lately, I have trained chest so much that my tris are 2x as big as my bis. Whie I know tris are 2/3 of the arm, my bis are definetely laggnig. Id like to have equal proportions in the arm. When I flex, there is little above the separation that forms, but lots below (triceps). FOr bis this is my current routine:

(warmup+stretch)
Strt bar curls 4 x6
Alt db curls 3x6
Strt bar cable curls 2 x 6
(should I throw in some preachers?)

I do bis and tris on same day.
What are your thoughts

 

[cozmokramer]

blood...

we have the same problem are just about the exact
same size too!

Cozmo

 

[kraken]

blood drinker, I have used the following with some good results:
spider curls with e-z bar-4 sets keeping reps above 6
standing d-bell curls- 3 sets same rep pattern
hammer strength preacher curls- 3 sets same rep pattern.

my arms have taken off with this routine.
I have also learned to never do the same workout- keep changing the order, rep range, bars.

good luck

 

[MonStar1023]

blood_drinker...

My biceps have never been a real problem for me... I mean maybe a litle bit bit nothin major. If you take a look at all of the pros I mean really study their arm development their brachialis is always what really makes their arms enormous. Your routine doesnt include an direct brachialis work and I think thats what is taking away from your biceps development.

When I focused on my brachialis more my biceps grew around an inch in 1-2 months. The peak of my biceps completely increased and the overall appearance of my arms was bigger. I am not joking or fucking with you bro. I would suggest STARTING off your routine with a brachialis exericse like crossbody alternating dumbbell hammer curls. Instead of alternating each hand to the delt, like traditional hammer curls, you bring the dumbbell to the opposite pec.

If you honestly think that your brachialis development is up to par and its your biceps that are seriously lagging there are some thing you can do to bring up the bis... you can prioritize, use intensity techniques (espeically Muscle Rounds<), you can specialize on your biceps and lower your training volume on other bodyparts. But whatever you decide to do I would suggest to do one thing at a time. Dont overload your body with all kinds of things at once. I would suggest trying a routine like this-
crossbody alt. db curls 3 heavy sets
standing barbell curls 4 heavy sets
barbell preacher curls (shoulder-width grip) 3 heavy sets
Barbell preachers are hard to beat for hitting the belly of your bis directly. With an ez-curl bar your biceps arent fully supinated like the way they are with a barbell... Good luck bro! Sorry for the long post.

 

[curling]

Now we are on a subject that I know about

We have had our feuds in the past blood drinker but I am going to hook you up on some good bicep moves. First get yours reps above 6. 8 to 10 is where the good burn happens. Also negatives are very important let the weight come down slow even better have some one pull up on the bar while you are going down and on the last rep of a set hold at half position as long as you can.

On your alternating dumbbell curls sit on the incline bench you will not believe the difference in the pump. Again let down slow.

The barbell curls are good keep them. But again 8 to 10 reps negative very important.

I would probably drop the cable curls and add the preacher curls like you said. Another good exercise is the on the cable crossover machine where you stand and pull the handles to your head.

Also do bi's after back and if I were you especially if you are juicing do two days of curls per week.

Listen I got lot shit about me not doing squats and doing pussy curls but I am extreme soreness and pain when I work bi's like ya'll get from the squat rack.

btw Did ya hear I am doing squats now.

 

[blood_drinker]

dgreenhill: The sheets and diet board. I post on others as well though. Diet board can get pretty dull with the scientific crap.

monstar- excellent advice bro. I think my brachialisis is in fact the problem. I will take your advice.

curling - i know man, I heard you were squatting. It's a big event now on the training board, aint it. In any case, I applaud you. (*claps for curling*)