Lagging Biceps

[DanG]

Anyone care to share how they brought up lagging biceps?? My biceps are lagging bad and Im trying some different things to bring them up. I did a search but couldnt find what I was looking for. Right now I am 19 yrs old, been working out for 2 yrs. 170lbs (was 130 before I started working out). No AAS, waiting a few years so my body is definately done growing and so I can reach my peak w/o them first. My current workout is a 4 day split.

day 1- chest/tris
day 2- shoulders/legs
day 3- back/bis
day 4- off or running
repeat

I emphasize one muscle each time. For instance I do 5 exercises of back and 2 exercises for bicep as one workout. Next time I get to back/bis I do 2 of back and 4 exercises of bis. For bis, after i warmup, I do 4 sets of 10 for the first 2 exercises. Then if its more biceps that day i do 3 sets of 10 for the other 2. I switch up exercises for biceps. My list that I pick from includes: barbell curl(this one is always in my workout), seated dumbell curl, EZ bar preacher curls, concentration curl, cable curl, hammer curl, reverse grip curls.

Any advice on anything that would help, like any workouts, rep/set ranges, or other exercises that I could try would be much appreciated. Thanks

 

[no regrets]

personally, I like an arm only day. How long have you been doing that routine?

 

[DanG]

Ive been doing this routine for about 2 months, ive felt more of a pump and been ALOT more sore than I used to be. For the last year I did the same setup, but I would do 4 exercises for each bodypart. Before that for almost a year I did a 5 day split:
day 1 - chest
day 2 - back
day 3 - shoulders/triceps
day 4 - biceps/calves (I couldnt do legs back then besides calves b/c an injury to my knee, but Im over that now)
day 5 - rest

 

[Vigilance]

Sounds like you doing way too much volume for bi's. Why only 2 exercises for back and 4 for bi's, when your back is such a bigger muscle group then bi's?

On your back\bi day, focus on doing heavy compound movements for your back, and just a few sets for bi's. That should be all you need.

Also, I know this wasn't your question, but if your hitting your legs and back hard, you shouldn't do them on consecutive days. You should give yourself at least 48 hours in between. If you want to do a 3 day split, lift MWF, so you have some time to rest in between.

 

[DanG]

well i do more back on the first day. The way im training right now i workout 3 days, take 1 off, then repeat. I try to get it so I do 2 of the cycles in a week. Usually by having to not take a day off for one cycle. I am a hardgainer and what worked for me so far is working out 5 or 6 days a week. I dont understand why you would not work back and legs on consecutive days? Sorry i dont know alot of things about the sport.

 

[Vigilance]

I dont understand why you would not work back and legs on consecutive days?

It depends on what your routine is, but if your squating and deadlifting, its impossible to do them 100% on consecutive days. Both are extremely demanding and hit alot of the same muscles.

You only need to hit each muscle group once a week. If your able to do it twice, then your not working them hard enough. You could do a 3 day split on MWF, or a 4 day on MTTF.

If your having a hard time putting on weight, you need to adjust your diet and eat more. Adding volume to your routine is not the answer.

 

[DiscoFever]

for every inch you put on yur arms youll need about ten pounds of increase with yur overall wieght (bodyweight that is), and maybe genetics just hasnt selected you for big biceps, it sucks but it is almost impossible to see results with you arms real quick just keep training and dont dwell on yur arms to much just go for proportion, helped me hope it works out for you and like vigilance asked how long have you been doin yur routine, 2 months? it might be time for a change. yur body gits used to a specific routine if you do it so consistantly change it up, completely change yur split this is another key to size increase, cuz it will keep yur body rebuilding from different lifts