biceps, lagging body part

[threenorns]

Originally Posted by cursor

Hey ... the tongue is a muscle. Everyday is tongue day for me. :

oooh, cursor.

that one is just TOO easy, ROFL

[midgetcop]

There's no way that I would dedicate an entire day to biceps. Anymore than 6 sets for my biceps I consider overtraining.

[gcs118]

Originally Posted by cursor

Hey ... the tongue is a muscle. Everyday is tongue day for me. :

Depends what exactly you're doing with that tongue Or should I say...what you're eating

[Lift2Live]

Well, some of you know I am one of those guys who gives biceps it's own day. I absolutely love it! I am not saying it's good in this situation or not but there are many ways to skin a cat and with proper diet, it's not overtraining. If they stop growing, maybe i'll reevaluate but for now the results are fine. I'm sitting at 17.5" right now and expect to be at 18.5-19 by next jan. Lofty goal but we'll call this an experiment, if they don't grow, i'll switch it up.

[gcs118]

You and your high volume Bob scewing the norm up

[Lift2Live]

I am a norm screwer! My life is a veritable galaxy of against the grain pathways. lmao

[wm009]

If you want bigger looking arms, you'd be better off dedicating a day to triceps.

[Lift2Live]

Originally Posted by wm009

If you want bigger looking arms, you'd be better off dedicating a day to triceps.

I do that as well... lol

[Cort]

Nothing wrong with working them out on a seperate day than your back day. I don't give them their own solo workout, but I do directly work them at least once a week. When I stopped directly giving them attention and instead relied on my pull-ups and rows to do the job along with one or two sets of curls they just went nowhere, no size gain, no strength gain. I've found that 4-6 sets on chest day have been helping fix that a lot. The reason I don't do them on back day isn't so much because my biceps are tired, but that my forearms usually feel like they're about to pop after I do all of my back work.

[gcs118]

You know Cort I did try that before, no direct bicep work. I did add weighted chin ups and other heavy rows and stuff. I found that my bicep strength had actually improved some. But since I have started giving them 2 direct sets every week and progress has been much much better.

[rookie]

i thought you guys meant that you shouldnt work out your biceps at all just get bicep work thruogh it being your secondary in back workouts. i agree 6-10 sets is all you need, you should do chest and bis on a day or something like that where your biceps are fresh so you can really get a good lift with them instead of have them be exhuasted after your back work. gcs whats your repition scheme look like?like how many reps do you usually do on your work outs. and do you go till absolute failure?

[midgetcop]

I work my biceps directly on my leg days, bb curls and seated db curls = 6 sets. I found that when I was doing direct 9 sets for my biceps they just weren't going anywhere, so I cut back and now I've been making gains again.

[gcs118]

Originally Posted by rookie

gcs whats your repition scheme look like?like how many reps do you usually do on your work outs. and do you go till absolute failure?

I work biceps out on back day. After whatever deadlift scheme I do, the biceps get a little attention from BORs (either 2x6 or 2x8) and T-bar (2x6 or 2x8 as well). Then I do alternating dumbbell curls, just 2 sets. I work my way up from say 2x6 to 2x8 then 2x10, then go up to the next weight. For example, this week I hit 45s 8x then 6x in my two sets, so I'll aim for two full sets of 8 before two full sets of 10, then move up to the 50s.

[Vas85]

Originally Posted by wm009

I don't really understand why people dedicate a day virtually to the bicep. Do they know it's a small muscle?

I dedicate almost a whole day to every bodypart, even Traps i do on a seperate day, i agree that it is not a big muscle, but i like to spread things out, and instead of killing myself in a 4day split, ill train 7days a week but by doing each bodypart seperately once a day, i find that i can focus on the muscle alot more to really push it to its peak.

[rangers97]

i used to do back and bis on the same day, but after a while I found my bicep workout was terrible cause my arms were already shot from the back work. It's funny, but it makes you realize how small the biceps are cause for me anyway, I can do a chest/tris day and still get a really good tri workout after the main chest workout, but not for the bis. So obviously, #1 work the triceps hard, cause big tris will make your arms bigger, and not to mention increase your pressing weights etc....

I also tried a vertical/horizontal push pull split with a couple of sets of barbell curls thrown in there, letting the back work take care of the bis. Results were ok, but I have realized that even though we know the biceps should not be worked too much due to their size, it is important, to me anyway, psychologically to at least work them hard once a week, so with that in mind I am now trying the following split:
mon-back(deadlifts, bb rows, chinups, pulldowns)
tues-shoulders/tris(standing db press, side laterals, upright rows, close grip bench, pushdowns)
wed-off
thurs-legs(squats, leg press, ham curls, calf press)
fri-chest/bis(db bench press, weighted dips, flies, db curls, machine preacher curls)

that way my biceps can get a day when they are not that tired to get a good workout, and I think there should be enough space between all the overlapping bodypart workouts to avoid a problem