Biceps: needing training tips

Ajax · 14-03-2006, 09:23 PM

New member and relative novice. In most areas I'm seeing gains in strength and steady if slow improvement in size. However, my biceps are absolutely static in both size and strength. It may be that I skip working them so hard as other bits that are responding better. Any tips for breaking through the barrier?

Andy1981iron · 14-03-2006, 09:28 PM

Biceps are a very small muscle group and the key to big arms is heavy back work, rows, deadlifts andpullldowns all great for biceps. Don't fall into the trap of doing endless isolation bicep exercises because this will lead to overtraining them.

Best to train biceps after back, I just do 4 sets (6 at the mo but Im on AAS)

Row row row your way to big arms!

Ajax · 14-03-2006, 09:32 PM

Thanks Andy. Interesting. Probably don't work my back as hard as I should so that would figure why the arms aren't getting a full workout. Will make some adjustments to my programme with more emphasis on heavy weights in my back work.

(Btw - new to the site and really impressed by how helpful people are)

crazycal1 · 14-03-2006, 09:43 PM

good advice andy 8)

Massimo · 14-03-2006, 09:46 PM

Supinated (palm facing) close grip chins are good for biceps.

Perhaps try adding to your curls by ending them by turning your wrist away from the body and/or adding the last part of a drag curl, ie: having your hands as close as possible to your body and raising your arms so that your upper arm is parallel to the floor.

jimbo999 · 14-03-2006, 10:00 PM

just give them 2 or 3 sets of curls after back work......i reckon people really over train the biceps and triceps

Ajax · 14-03-2006, 10:04 PM

Just the one exercise? And aiming for what numbers of reps? Remember trying to kick start them here.

Andy1981iron · 14-03-2006, 10:07 PM

Quote:

Originally Posted by jimbo999

just give them 2 or 3 sets of curls after back work......i reckon people really over train the biceps and triceps

AMEN

jimbo999 · 14-03-2006, 10:07 PM

if your new to this you got to get lifting some heavy weights....focus on getting your squats deadlifts up bigger arms will come when you get your bench press up by 50lbs or so and your rowing some heavy weights.....

Young Gun · 14-03-2006, 10:13 PM

Low volume corner I see. I'd go six sets after back or shoulder work (I'd do more but I'm scared Andy may eat me)

14-03-2006, 09:23 PM	#1 (permalink)
Ajax Under Construction Join Date: Mar 2006 Location: Edinburgh Posts: 8 Rep Power:	Biceps: needing training tips New member and relative novice. In most areas I'm seeing gains in strength and steady if slow improvement in size. However, my biceps are absolutely static in both size and strength. It may be that I skip working them so hard as other bits that are responding better. Any tips for breaking through the barrier?

14-03-2006, 09:43 PM	#4 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 3,033 Rep Power:	good advice andy 8) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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14-03-2006, 09:28 PM	#2 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 829 Rep Power:	Biceps are a very small muscle group and the key to big arms is heavy back work, rows, deadlifts andpullldowns all great for biceps. Don't fall into the trap of doing endless isolation bicep exercises because this will lead to overtraining them. Best to train biceps after back, I just do 4 sets (6 at the mo but Im on AAS) Row row row your way to big arms!

14-03-2006, 09:32 PM	#3 (permalink)
Ajax Under Construction Join Date: Mar 2006 Location: Edinburgh Posts: 8 Rep Power:	Thanks Andy. Interesting. Probably don't work my back as hard as I should so that would figure why the arms aren't getting a full workout. Will make some adjustments to my programme with more emphasis on heavy weights in my back work. (Btw - new to the site and really impressed by how helpful people are)

14-03-2006, 09:46 PM	#5 (permalink)
Massimo Under Construction Join Date: May 2005 Location: Cuddling a Munchkin, Cheshire. Posts: 32 Rep Power:	Supinated (palm facing) close grip chins are good for biceps. Perhaps try adding to your curls by ending them by turning your wrist away from the body and/or adding the last part of a drag curl, ie: having your hands as close as possible to your body and raising your arms so that your upper arm is parallel to the floor.

14-03-2006, 10:00 PM	#6 (permalink)
jimbo999 Under Construction Join Date: Mar 2005 Posts: 85 Rep Power:	just give them 2 or 3 sets of curls after back work......i reckon people really over train the biceps and triceps

14-03-2006, 10:04 PM	#7 (permalink)
Ajax Under Construction Join Date: Mar 2006 Location: Edinburgh Posts: 8 Rep Power:	Just the one exercise? And aiming for what numbers of reps? Remember trying to kick start them here.

14-03-2006, 10:07 PM	#9 (permalink)
jimbo999 Under Construction Join Date: Mar 2005 Posts: 85 Rep Power:	if your new to this you got to get lifting some heavy weights....focus on getting your squats deadlifts up bigger arms will come when you get your bench press up by 50lbs or so and your rowing some heavy weights.....

14-03-2006, 10:13 PM	#10 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Low volume corner I see. I'd go six sets after back or shoulder work (I'd do more but I'm scared Andy may eat me)