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|Oslo1234 private msg quote post Address this user|
|I started my bulk ~3 weeks ago and I noticed only very slight to no changes in my bicep curl strengths.
Back - 4x lat pulldown, 2x behind neck- lat pulldown, 5x barbell row, 5x dumbell row
Bicep - 4x barbell curl 10 kg (8 reps), 4x hammer curl, 2x other curl.
I feel a high pump in my forearm every time I do these bicep exercises, but not exactly on my bicep. I am using proper form, but still?
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|Aoverto7 private msg quote post Address this user|
Originally Posted by Oslo1234
Also, your biceps are most likely fatigued as they are a secondary muscle group in pulling movements. You don't need that much direct bicep work either. JMO.
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|eknight private msg quote post Address this user|
|Second the behind the neck comment. Pointless exercise. Noteworthy, too, is that hammer curls don't effectively work the biceps. Finally, I'd agree- too much direct biceps work overall. -3X|
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|SOLARSUPLEX private msg quote post Address this user|
|If you want to 'focus' on biceps (they are already being worked throughout all the back exercises) you could toss them in between the back work. Switch back and forth between the rowing and curling movements.
For me personally i would not enjoy doing what i just described, primarily because i enjoy the back work more than the bicep work and if my biceps are overly fatigued it would affect my back training.
Different strokes for different folks. You could try splitting the days up and doing push+biceps and pull+triceps assuming you're routine is somewhat push,pull,legs.
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|West165 private msg quote post Address this user|
|Could always do arms on a different day. That, or change up your splits. I do chest/biceps and back/triceps.|
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|csizemore21 private msg quote post Address this user|
|@Oslo1234 how much do you weigh and how big are your arms without a pump jw|
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|Jsn3004 private msg quote post Address this user|
|I'd be more concerned with increasing the weights on your compound movements (Variations of rows) If those are going up and you're eating in a surplus, your biceps will get bigger, even if your pretty much curling the same weight.|
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|Tonyc18 private msg quote post Address this user|
Originally Posted by West165
In follow the same split and it seems to be ideal. I agree with @jsn3004. Biceps will grow with your compound routines.
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