Bi-Cep Training Advice

[LJV37]

Guys wanted to get some views on this. When trying to get your arms big you hear some say more is not always better as far as training goes. What is the standard for building large biceps how many total excercise and sets and how many times a week?

 

[xsosinglesogoodx]

thats one thing i have as well is my biceps are lagging. my workouts a mix it up alot. one week all dumbbells, next week barbell and some machines. ill go heavy, pyramid, to a lil lighter. it has always seemed for me to get a good workout is to work them out real heavy. im sure someone got some good input on this.

 

[LJV37]

Thanks for the feedback. I always try to do Biceps and Triceps twice a week then I was told that maybe over training? They said because it's a smaller muscle group it's needed. Just wanted to get various opinions on what people think is over training and under training?

 

[SWAGGIN]

I would consider that over training.
Bi's get hit on back day ,assuming you are training back as well.
Diet an efficient caloric intake is a MAJOR component also.

 

[kenneth]

my biceps have always grown much more from heavy rows than any direct bicep work.................... it is because it is much easier to progress with weight with rows than an isolation movement. Everytime I do rows, there is added weight to the bar, therefore added work to the biceps. Maybe you guys should read over the DOG CRAPP training in the stickies? I really think it would help.. good luck!


Ken

 

[xsosinglesogoodx]

i train back and bis together. if i feel that one body part is lagging i will hit that body part once again later in the week. i've tried dog crapp training and i didnt like it. i was thinking later on trying it again. last time i kept a log of my workouts, reps, sets, everything. but i always walked out the gym like i didnt get a good workout.

 

[Get Some]

If you don't mind putting on some mass, try the old 5x5 program. The more efficiently you hit your back, the more your biceps will grow. And as far as the biceps being a "smaller muscle group" that's exactly right. Why would you work a smaller group more often than a larger one? You can succesfully work back, chest and legs 2-3 times per week on the 5x5.

The true 5x5 doesn't incorporate isolation movements whatsoever and includes no direct targeting of the bis or tris. I modify the routine to include 5 sets of 5 reps tris on monday and friday, and same thing with bis on wednesday. Skullcrushers and barbell curls seems to work best as they are closer to compound movements than barbell bicep curls or rope pulls.

I just started up the 5x5 again (only on day2). I'm already sore... this routine gets me every time. I would highly recommend this 6-8 week routine for anyone struggling with a lagging body part. Just don't give up after the first week when you are sore as hell!

Good luck.

 

[johnsmith402]

Some people seem to get a lot out of a couple of sets of curls and a couple of sets of tricpes, some do not. Personally it has always seemed to me that if you are hitting your rowing hard and your pressing hard, you need to do very little, or even no, direct arm movement. Personally my arms were the biggest when I was doing strict rows with 400+lbs... they were at least an inch or so bigger than a year or so previously when i had done some curls and gotten up to 235lbs for 8 on the barbell curl. So I guesss you could say that i fall into the camp of direct arm work not seeming to make much of a difference.

That having been said, if i was a guy who was lifting, and lifting right (plenty of pullups, rows, horizontal and vertical pressing) and doing ok but didnt have the arm results I wanted, here is what i woujld do. I would add in maybe 2 sets of a bicep exercise like barbell curls, and two sets of a tricep exercise like nosebreakers, one day a week... and do that for say 3-4 weeks, and see how i felt. and depending on what was happening, id either stick with that, or go to two days pwer week. Just remember when trying new things, the weights on the bar go up faster than how your arms look, but the weights on the bar are a good barometer of what is happening. If the weights are going up, youll see the size eventually. start with a little, add as needed. dont start with a lot.

 

[Hybridstrength88]

If I hit my biceps after my back I usually do moderate weight with 3x10-12 because they get a good workout doing upright rows and pull ups already.

If I decide to isolate them, I hit them hard and heavy as possible.

Try to incorporate different angels into the same bicep workout, like a superset, for instance:

4 reps standard curl
4 reps close curl
4 reps hammer curl

Since your bicep is made up of 2 heads, plus the brachialis, this incorporates all those into one set. The reps lead up to a 12 rep total. So hit it 3-4 times to get a good burn all over.

 

[Thickneck]

Once a week for me . 10-12 sets does fine . Some people use to much weight , get good stretch and contraction . 5x5 would kill my elbows

 

[IronCore]

Some people seem to get a lot out of a couple of sets of curls and a couple of sets of tricpes, some do not. Personally it has always seemed to me that if you are hitting your rowing hard and your pressing hard, you need to do very little, or even no, direct arm movement. Personally my arms were the biggest when I was doing strict rows with 400+lbs... they were at least an inch or so bigger than a year or so previously when i had done some curls and gotten up to 235lbs for 8 on the barbell curl. So I guesss you could say that i fall into the camp of direct arm work not seeming to make much of a difference.

That having been said, if i was a guy who was lifting, and lifting right (plenty of pullups, rows, horizontal and vertical pressing) and doing ok but didnt have the arm results I wanted, here is what i woujld do. I would add in maybe 2 sets of a bicep exercise like barbell curls, and two sets of a tricep exercise like nosebreakers, one day a week... and do that for say 3-4 weeks, and see how i felt. and depending on what was happening, id either stick with that, or go to two days pwer week. Just remember when trying new things, the weights on the bar go up faster than how your arms look, but the weights on the bar are a good barometer of what is happening. If the weights are going up, youll see the size eventually. start with a little, add as needed. dont start with a lot.

235lbs for 8 on the barbell curl

HOLY FUCK DUDE! You can Straight bar curl 285!!! you must be a freakin MONSTER!!!

Rock on BRO!.. ROCK ON!

Whats your stats?