*Need Bicep Help*

[BigJB]

Hey Guys,

I need you experienced guys to give me a hand with my bicep routine. I have, up until this point, worked my biceps with my chest, 3 days after my back workout. When I figure out a good routine for them, I'm going to devote an extra day just for biceps and stop working them with my chest. I have good vascularity throughout my arms and my triceps grow easily. My biceps seem to be my most stubborn body part when it comes to growth. Here's what I do for them directly:

After my chest routine, I warm up with alternating cable curls, followed by preacher curls, and then finish with single arm dumbell isolation curls. I do one warm up set and 2-3 work sets for each. I would like to know what the best routine for growth would be. Should I concentrate purely on compound movements and use concentration exercises purely for warmup? What do you think? Please let me know.

Thanks,
BigJB

 

[Quad-smack]

Quality Bicep work

Some people do ok with more sets / less intensity. I prefer higher intensity lower volume work - the less is more theory. I don't ever go over 6 work sets for biceps and usually just do 4 or 5.
What is your total program like? You may be overtraining or at the least over-reaching. What are your stats? How many years have you been lifting? What is your diet like? How much sleep do you get? All of these are important in the training equation...

 

[BigJB]

my regimen

hey quad smack, look down the page, i have a post labeled my exercise regimen and also a post telling my diet. check those out.

 

[Quad-smack]

Got an idea

Try this for your biceps:
For 2 weeks do 4 sets of 25 reps of your 1 favorite bicep exercise - the last 5 reps should be hell. Rest 120 seconds between sets and check the ego at the door.
Next 2 weeks go heavy but with good form 6 sets 6-8 reps - barbell curls or standing dumbell curls. Rest 90 seconds between sets. Only last set to failure.
High reps activate more fibers as you fatigue and will hopefully stretch the fascia from the pump you will get.
Heavy weight will max stimulate your FG fibers and stimulate hypertrophy.
This program has worked well for many of my clients and myself as well.

 

[BigJB]

Thanks a lot quad smack! I will definitely give it a shot.