My current routine for biceps is the following:
2x8 @ 25 (warm up)
1x4 @ 115 (4 rep max)
4x6 @ 95
While I am noticing that my biceps are getting a little bit bigger, I am not gaining size like i had hoped. I would really like 16.5-17 inch biceps and am just over 15 now. Have been working out for a while. I saw this routine here a while back and it really works my biceps and i am gaining strength. In just over a month I have gone from repping the 65's 4x6 with a max of 95, to repping the 95's 4x6 with a max of 115. I am definitely gaining a lot of strength, but I have not increased substantially in size. Any suggestions?
first let me say I love the volume...
what about hitting 8 reps on the last set ?
how much do you weigh ?
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I think I would probably pass out if i tried to hit 8 reps on the last set =). I am 6'3" 220, 20-22% bodyfat.