Help bringing up lagging biceps

[Gtg10k]

so unlike a lot of gym goers my biceps are one of my worst features. My shoulders and triceps are much larger. Have thought about having just a bicep day or training them twice a week. What has given you guys the most growth? Twice a week? High intensity low volume? High volume? I know genetics plays a part but I won't use that as an excuse as I know my training can always improve.

 

[Ozzy619]

If your going for size you Id suggest hitting your heavy compound pulls twice a week with volume followed by your isolations with intensity. And dont forget to stretch that fascia.

 

[Wiltedrose]

so unlike a lot of gym goers my biceps are one of my worst features. My shoulders and triceps are much larger. Have thought about having just a bicep day or training them twice a week. What has given you guys the most growth? Twice a week? High intensity low volume? High volume? I know genetics plays a part but I won't use that as an excuse as I know my training can always improve.

IME it takes a little bit of experimenting before you can figure out what type of training increases mass for you.

Calves were always a weak point in my case, but it was strange since all my family tree have had big calves. I used to train them heavy and frequently, but it wasn't until I started going to a trampoline park four times a week (promotion deal) that I noticed some mass gains.

From that point on, I tried to figure out if it was the plyometric or the high frequency/volume that was responsible for the growth. I started training with high reps for four weeks and then on I trained with plyometric for four weeks. I used pictures and measuring tape for measurements.

After experimenting for a bit, it turned out that my calves grew the most when I trained with high volume for soleus, and high intensity for gastrocs.

TL;DR
Try all the different types and see which one works best for that muscle, BUT!!! keep lurking because my advise is based on my experience alone and is backed by ZERO papers. It could work or it could be just a placeabo.

Cheers.

 

[D-Ballin]

Outline what you are doing to them now for us.

Wrose is right about needing to experiment to find what works for you. So, what hasn't been working to date?

Ozzys suggestion is what's been working for me lately. Adding close grip chins to both my arm and back days have helped tremendously, as has the fst7 set at the end of my serious weight.

Current bicep work for me:
Cg chins, 4 to fail
Bb curls, 4x6-8 heavy
Alternate curls, preachers, or alternate hammers 4x8-10 hypertrophy focused, strong contraction and slow
Ez bar reverse curl, 3x10

Fst7: either hammers, or preachers, depending on whether I did the hammers earlier or not. I've been messing with those middle sets every few weeks, but the overall workflow remains similar.

And bb curls and fst7 preachers at the end of back day.

Between that and my tricep work, I've put an inch and a half on my arms in 12 weeks. More importantly, my arms are not completely triceps dominant anymore. Bis were always a tricky muscle for me. Just have to roast those fuckers to balance them out.

 

[Ozzy619]

Outline what you are doing to them now for us.

Wrose is right about needing to experiment to find what works for you. So, what hasn't been working to date?

Ozzys suggestion is what's been working for me lately. Adding close grip chins to both my arm and back days have helped tremendously, as has the fst7 set at the end of my serious weight.

Current bicep work for me:
Cg chins, 4 to fail
Bb curls, 4x6-8 heavy
Alternate curls, preachers, or alternate hammers 4x8-10 hypertrophy focused, strong contraction and slow
Ez bar reverse curl, 3x10

Fst7: either hammers, or preachers, depending on whether I did the hammers earlier or not. I've been messing with those middle sets every few weeks, but the overall workflow remains similar.

And bb curls and fst7 preachers at the end of back day.

Between that and my tricep work, I've put an inch and a half on my arms in 12 weeks. More importantly, my arms are not completely triceps dominant anymore. Bis were always a tricky muscle for me. Just have to roast those fuckers to balance them out.

This sounds pretty damn solid, Ill have to steal this routine next time I do a bbing program. 1 1/2 in 12 weeks is damn good, actually pretty fucking crazy, Im jealous.

 

[D-Ballin]

That's coming back in, after a big cut. So definitely some muscle memory involved. But they're still a half inch larger than ever, at lower body fat.

But the impressive thing is the recomposition. I've never had good biceps. Now I have a good peak, two heads definable (though not popping by any means), and proportionality. Just need a little more work to match them up to my delts, and happy.

Love those chins. Was never good at them, always rocking the linebacker build, lol. Work your weaknesses, and you will see results. And fst7 is great for any lagging muscle.

 

[naturalkon]

SEO

 

[dnoyez]

10x10 gvt,fst-7 two forms of volume training.Also stretch position movements such as 45degree incline dumbbell curls done first before compound moves like barbell curls will make them pop.Dont bother training them heavy as they get that form of stimulation from your compound back work most of the time.Focus on the pump and stretching the fascia.

 

[ebkallday]

Hammer curls and reverse curls will bring volume to the muscle belly as well. Ozzy is spot on with his advise.

 

[Ozzy619]

Hammer curls and reverse curls will bring volume to the muscle belly as well. Ozzy is spot on with his advise.

Its funny because if you google this topic youre going to get a dozen different tricks and tips for bigger arms when its all very basic shit. People always want a magic pill or some huge secret for a shortcut.

 

[ErikR]

When I feel my arms are lagging I work arms twice a week and everything else once a week. One day low to medium reps the other day higher reps. Higher volume phase. About 3 weeks. Then switch to the same split but do lower volume with more intensifiers. Drop sets Rest pause, super sets. If all these fail as well as above posted it might just be you have short biceps which mean they will never get truly massive. But you can get a great peak.

 

[Casca]

SQUAT, didn't expect that did ya, well it is true[emoji123]

Wanted to throw a curve ball at ya!

 

[D-Ballin]

Its funny because if you google this topic youre going to get a dozen different tricks and tips for bigger arms when its all very basic shit. People always want a magic pill or some huge secret for a shortcut.

Yeah. The same can be applied to any training routine, past a certain point of knowledge.

What do you hate doing? What are your weaknesses? Well now you know what to work on. Stop only doing the fun lifts. Bust your ass making yourself suck less, and stuff is going to happen.

Most arm routines advice cracks me up, mine as much as any one else's. It really comes down to whether you are lagging at going heavy, lagging on volume, or your exercise selection is imbalanced. Any targeted improvement program breaks down to one of these foundations. Add a catch phrase and a motivational quote, and you're ready for BB.com. . .