biceps, lagging body part

[Driven]

I am impressed and happy with my growth since I have started lifting again, and it takes alot to impress my for I am super critical of myself. My issue I have is with my biceps, they seem to be lagging in growth, although not in strength. Im one of those types whose delts and triceps over shadow their biceps, Ive always had small elongated (very little peak) biceps genetically. Im currently on a 5 day split, working each body part once a week, max OT style. Would it be possible, or even beneficial to add a second day of biceps in the week? Thanks guys!!!

[maverick]

Do you do your back on the same day as your biceps? If not, then I don't think you should add another bicep day. Back work, particularly rows and chinups, will really hit the biceps. The biceps are a relatively small muscle, and should be overshadowed by the triceps.

[Driven]

Hey maverick...

I do my biceps on a day of their own with abs. My split is like this:
Mon: Chest/abs
Tues: Back/Traps
Wed: Shoulders/Tris
Thurs: Biceps/abs
Fri: Legs/calves

[Vas85]

Originally Posted by Driven

Hey maverick...

I do my biceps on a day of their own with abs. My split is like this:
Mon: Chest/abs
Tues: Back/Traps
Wed: Shoulders/Tris
Thurs: Biceps/abs
Fri: Legs/calves

Well the back workout would incorporate Biceps alot, and all you are providing it with is afull days rest, i would shift the biceps/abs to Friday and swap Legs/Calves to thursday. That way you are not overtraining asmuch your biceps if you are doing high intensity, heavy weights.

Also if your doing any form of Chins for back work (lats, hook grip chinups) they will also explode your biceps into a new dimension .

[gcs118]

The switching days would only be a good idea if you aren't doing deadlifts and squats just one day apart. That would lead to disaster pretty quickly if you're going heavy. Working the biceps pretty good on 2 separate days is plenty. Instead of adding more, have you tried reducing the bicep work?

[Cort]

Nothing inherently wrong with working biceps twice a week, though you might be cutting it a little close, as others have said.

It'd help to know what you are actually doing rather than just seeing the split.

[Driven]

I am definately not overworking them....I do standing straight bar curls, DB hammer curls, followed by standing EZ bar curls.

[gcs118]

The only bicep work I do each week comes on one day. Deadlifts, bent over rows, t-bar rows, and 2 sets of dumbbell curls. That's it and I've seen great results recently.

[-AC-]

Originally Posted by gcs118

The only bicep work I do each week comes on one day. Deadlifts, bent over rows, t-bar rows, and 2 sets of dumbbell curls. That's it and I've seen great results recently.

Agreed. I do deads, a couple rows exercises, and preachers bench curls with BB. The results are good.

[rookie]

i say you move your back day to monday and split up the back day to the biceps and abs day by around three days if you could, from what ive learned in my own experience, if your hittin a muscle hard enough then it takes 72 hours to reccuperate. so back on monday, chest tuesday, wed leg day, thurs biceps abs, and friday shoulders and tris. basically just rearanged your split so you could give your muscles more time to get ready for the work ahead of the week.

[wm009]

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

[gcs118]

...should I get rid of calf day, neck day, and thumb day? :confused:

[rookie]

yea the bicep is a small muscle but its hard to stimulate all the heads in the bicep with just chins and pull downs and bent rows, those will help the overall mass, but to iscolate you should dedicate a day to it.

[cursor]

Hey ... the tongue is a muscle. Everyday is tongue day for me. :
munch, chew ... swallow

[gcs118]

Originally Posted by rookie

yea the bicep is a small muscle but its hard to stimulate all the heads in the bicep with just chins and pull downs and bent rows, those will help the overall mass, but to iscolate you should dedicate a day to it.

There are way too many muscles to dedicate a day to each. The bicep can develop very well without a day of its own. A back day and an arms day might be alright for a little while, but a complete bicep day is out of the question (for me at least).