bigger arms

[2bad4u]

Been training consistently for over 2 years now. My biceps are lacking and i dont like it. I follow a push/pull/legs split which i have been doing for close to 6 months rotating the exercises every month or so. So when i do pull day it looks like this:
rack deads, 2 warmups, 3 heavy, weighted chins and a rowing exercise all for 3 sets and about 6 reps, like it nice and heavy. I finish off with a bicep exercise, 3 sets and try to get about 10 reps, and i cant go really heavy. Some suggested stripping or rest pause.

Im wondering if i should train bis on a seperate day, say 6 heavy working sets.
Maybe a few sets for forearms or are deads and rows enough, my forearms are pretty small too.
Would i benefit from training tris on a seperate day?, i know they get pounded large from heavy presses and dips or should i just keep them with my push day, theyre sore for a couple days afterwards.

Well im looking for feedback b4 i make my decision, thanxs

[Ninja R]

I noticed this too. I follow a similar routine and my biceps are generally wasted toward the end of the workout.

I think Beyond Brawn would probably suggest cutting back on sets and then ending the cycle, but I don't know what the hell to do either, really. I've thought about moving from weighted pullups to pull downs...generally the same exercise, though. I'll have to watch this thread.

[John Benz]

The mother of all mass builders for the biceps is the STRAIGHT bar curl. Can be hard on wrists and elbows, but hits the bicep more completely than ez-curl barl. Incline dumbell curls are super mass and peak builders as well, and as in ALL biceps movements, strict form should be maintained to keep the shoulders from bearing the brunt of the load. I do cheat on my last rep, but that's all. Preacher curls are my 3rd favorite movement, and I use the ez-curl bar here to hit them from a little different angle. Use medium to close grip on the straight bar curls.

Hammer curls and reverse curls will build brachialis and add width, but do little for the bicep peak. I have found, through many years of trial and error, that my arms respond best when I work bicep and tricep the same night. Biceps respond to changing routines more than most muscle groups, and just changing your basic exercises can break you through a sticking point rather quickly.

I never got much arm growth from chins, but weighted dips are my favorite triceps exercise, followed by incline cable extensions. Forearms need to be worked with high reps and lots of sets, at least 3 X a week.

Make sure you are getting enough protein, and remember that once your legs begin to grow, arms and everything thing else just improve dramatically. I work arms religiously once a week, but have cut down both sets and reps, and if I feel like a last set would be overtraining I just stop short. More is not always better.

[Dq]

If you want big arms gain weight.

[Joe]

Dont do any direct bicep work at all.. A good amount of people dont -- im one of them

[Diesel46]

Dont do any direct bicep work at all.. A good amount of people dont -- im one of them

Yeah rows and chins will contribute much more to overall bicep size than curls will. give it try and see for yourself. The biceps are a tiny muscle so you dont want to overtrain it.

[threenorns]

yup. big, heavy compound upper body movements will do more to build your arms than isolation moves.

instead of splitting off your arms, split your chest and back workouts and go heavier with bench press, rows, etc.

also, remember that biceps are only 30% of upper arm mass. if you want "big arms", hit the triceps.

[Overload]

So refreshing to see others do very little to no direct bicep work. In other forums you see people asking if 15 sets of biceps is enough or should they do more. I do 2 sets of incline curls on my pull day and then just forget about biceps for the rest of the week.

[Shawn Bellon]

Well, I think you can pick good exercises for the biceps. I think direct bicep training is valuable. I do think that you might want to consider biceps on another day. Also vary the reps a bit more. Sets of 6 are fine but a bit more variety will keep things fresh without the worry of potential tendonitis setting in for go too low of reps and too high of weights.