I was a three sport athlete in high school then played ice hockey into college but started to gain weight as soon as I started grad school. Reality set in about a year and a half ago when I tipped the scales at about 250 lbs at 5'9. I was a mess but vowed to get in better shape. Since then I've sweated to the oldies, ran miles on end, and lifted weights until I'm down to a very manageable 175 lbs. I look OK but I WANNA BE BIG.
I've tried a handful of different routines, starting with Wanna Be Big's first routine, and all basically gave me the same results - more or less. My chest, oh man my chest, is the chest of a Greek God but my arms resemble the arms of one of those kids in the Christian Children's Fund commercials. In about a year and a half of weight lifting I've made great gains with my chest, back, and shoulders; moderate gains with my triceps; but little gains with my biceps. To compound the frustration, my biceps bulge after a solid workout but I feel like they deflate down to nothing a day later. I've started to plan my bicep workout around my social life just so I can have the bulge when I go out and women can see I'm putting in the work. Are my biceps normal? Does it sound like I'm over training? Under training?
I've tried various things but here is a general breakdown of what I do in the gym throughout the week:
- Flat bench 4 sets x 8 reps
- Incline bench 4 x 8
- Decline bench 4 x 8
- Buttferflies 4 x 8
- EZ bar curls 4 x 8
- Barbell curls 4 x 8
- Hammer curls 4 x 8
- Zottman curls 4 x 8
- Bicep pull ups 4 x 8
- Deadlifts 4 x 8
- Bent over two dumbbell rows 4 x 8
- Lat pull downs 4 x 8
- Shrugs 4 x 8
- Seated cable rows 4 x 8
- Dumbbell shoulder press 4 x 8
- Arnold press 4 x 8
- Lateral raises 4 x 8
- Squats 4 x 8
- Calf raises 4 x 8
- Leg press 4 x 8
- Lunge 4 x 8
- Skull crushers 4 x 8
- Reverse grip tri pushdown 4 x 8
- Standing two hand dumbbell extensions 4 x 8
- Standing one hand dumbbell extensions 4 x 8
I work hard and use the heaviest possible weight to get 8 solid reps without sacrificing form but I'm not getting the arms I want. I do do Insanity after work every day for cardio but I'm eating enough to grow and I'm not having a growth problem elsewhere on my body. Would you guys recommend other exercises? Doing more? Less? How about doing biceps and triceps together and twice a week on Tuesdays and Fridays?
I'm open for suggestions.
Last edited by Donahue; 07-09-2011 at 09:23 PM.
Okay, this didn't get any good responses.
Let me just say that more work doesn't mean more muscle. Do enough to stimulate growth and then let it recover. Your volume will have to increase over the years, so it doesn't make sense to beat a muscle to death right from the start. In fact it may be counter-productive to use a lot of volume to start with. I'd start by throwing away about 2/3 of those exercises. Search this site and I'm sure you'll find something more appropriate for your needs. Chins, Rows, and Barbell Curls may be all you need to start seeing some further growth in your arms.
I completely agree with OR
The bi's are a pretty small muscle. Yours probably just aren't recovering.
Cut your bicep work in half for awhile and I can almost guarentee your arms are going to grow. You also might shift from 4x8 of everything to 5-6 sets of 10-15 reps on the stuff you do