help on bi's

[KAM]

can't seem to get my bi's to grow what do yall think about training them twice a week

[Jr. Yates]

personally NO! they won't grow...unless twice a week im doing very little work each session.

[AVBG]

can't seem to get my bi's to grow what do yall think about training them twice a week

what are you currently doing for your bis?

[blondmusclhunk]

Definately not twice a week bro.  Once a week high intensity.  Make sure you can do the excercises and arent swinging the weight around. I only do three excercises thats it.  Bis are a smaller muscle so it is very easy to overwork them.

[texasRUSH]

i hit them twice a week...but only for 5 sets total each time...


it's done wonders.  none of this 12 set crap on bicep day.

[pobrecito]

once a week mainly....right after my back workout, maybe 2-3 sets of preacher curls and that it's. It mostly comes down to genetics though.

[dan18]

hit em hard and fast you need to hit inner and outer head close grip ezbar for outer head then straight bar for inner. one warm up 15 reps then balls out..good luck..

[texasRUSH]

on a side note...

i believe in working your arms individually to prevent one arm from overpowering another which apparenlty happens to everyone be it you're right or left handed.

Working on a preacher bench and doing isolating movements will help alot as well. I would advise the age old training method of doing bi's the same day as your back...the same with triceps on chest days...

if you hit your back first and then your bi's they're already fatigued from teh back work...preventing you from putting maximum effort into them. 

might be something to consider

[dodger]

try doing  a couple sets of 40 reps.

[WOOO]

can't seem to get my bi's to grow what do yall think about training them twice a week

bad move... train your BIs with no more than 6-8 working sets of 8-10 reps once every 5-6 days... they are very small muscles and they do not require a rediculous amount of sets and reps.... just be sure you use perfect form and be as intense as possible

[andre90]

hmmm i think its alll about ur genetics 2...some people can train them 2 times a week and feel fine to some thats over training ....idk try it once tho see if it works goood luck man.andre.

[WOOO]

try doing  a couple sets of 40 reps.

....silly...

[krazee]

Have to check your ego at the door and not go for heavy weights that are not in good form. I used to move serious weight, but my form was way off, and my bis did not grow a 1/4 of an inch. I started to drop the weight control the movement and boost up my intensity and they started to grow. The best exercise that I found the best burn from was to run the rack dumbell curls. By the time you get to that last weight your arms are on fire.

[WOOO]

Have to check your ego at the door and not go for heavy weights that are not in good form. I used to move serious weight, but my form was way off, and my bis did not grow a 1/4 of an inch. I started to drop the weight control the movement and boost up my intensity and they started to grow. The best exercise that I found the best burn from was to run the rack dumbell curls. By the time you get to that last weight your arms are on fire.

i can echo this post... i think dozens of us can

[sandstone]

bad move... train your BIs with no more than 6-8 working sets of 8-10 reps once every 5-6 days... they are very small muscles and they do not require a rediculous amount of sets and reps.... just be sure you use perfect form and be as intense as possible

I think lee would beg to differ. The man with the greatest arms in history uses tons and tons of high intensity high volume sets.

[dontknowit]

Combination of high and low reps,
different types of grip.

You can claim that your biceps don't grow, but you ain't telling much.

[GoneAway]

i hit them twice a week...but only for 5 sets total each time...


it's done wonders.  none of this 12 set crap on bicep day.

Yeah, I do 4-5 sets total for bis. Don't feel they need lots of work to grow, so I save time for tris, which are what I'm trying to bring up.

[natural al]

I think lee would beg to differ. The man with the greatest arms in history uses tons and tons of high intensity high volume sets.

lee's a genetic freak and nothing againts him for it but he's also roiding so I'm sure that helps with his recovery.  For the average guy doing what lee does would burn you out pretty quick.  Most guys can't train like the pros do.

once a week.

done on a seperate day than you do your back work.

heavy weight, trying to constantly add weight and or reps each workout.

good form.

[stealth_swimmer]

For me, the best biceps gains came from moderate reps. I go down the rack just like somebody else posted. I only do three sets per exercise though and I do three exercises. In the 6-12 rep range is what worked best for me. Usually though it was around 10 reps.