Big shoulders, small biceps?

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Mikeg660
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2006/07/09 11:51:11 (permalink)

Big shoulders, small biceps?

My shoulders seem to be getting quite big but my biceps are lagging abit, any help!

The only easy day was yesterday.
Height - 5'6
Weight - 13st
#1

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    CoVetous
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    RE: Big shoulders, small biceps? 2006/07/09 12:17:59 (permalink)
    Whats your routine look like?
    #2
    Mikeg660
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    RE: Big shoulders, small biceps? 2006/07/09 16:52:46 (permalink)
    Monday
    Biceps, Back
    Deadlift 3 x 5
    Bent over row 3 x 5
    Widegrip pull up 3 x 5
    Bicep curl 3 x 5
    Shrugs 3 x 5

    Wednesday
    Chest Shoulders Triceps
    Bench Press (flat bench) 3 x 5
    Shoulder press 3 x 5
    Dips 3 x 5
    Closegrip bench press 3 x 5
    SkullCrushers 3 x 5

    Friday
    Legs
    Squats 3 x 5
    Barbell Lunge 3 x 5
    Bench Leg curls 3 x 5
    Standing dumbbell calve raises 3 x 5
    Barbell Seated calve raises 3 x 5

    The only easy day was yesterday.
    Height - 5'6
    Weight - 13st
    #3
    atkinson2006
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    RE: Big shoulders, small biceps? 2006/07/09 20:10:04 (permalink)
    your routine doesn't look bad for biceps but when you look at WEDNESDAY your triceps are getting batterd, may remove some excerisze or put shoulders with leg day. your diet maybe to blame for slow progress in growth.

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    #4
    MT2006
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    RE: Big shoulders, small biceps? 2006/07/09 20:15:26 (permalink)
    I would leave your routine as it is, doesnt look bad. Agree, re-look at your diet
    #5
    Morba
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    RE: Big shoulders, small biceps? 2006/07/09 20:36:56 (permalink)
    have to agree with tris being blitzed while going relatively easy on the bi's
    you could add 1 arm preacher curls to those barbell curls imo, tho they are getting worked by those other compund movements.

    :o
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    p3ux
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    RE: Big shoulders, small biceps? 2006/07/09 20:39:15 (permalink)
    I would add some dumbell curls on your bicept day, say 3 x 5-10. Try forcing out extra reps after your bicept curls. Rest 3 or 4 seconds then pick the weight back up and get a couple extra reps at the end of your set. I have gotten amazing results doing this.
    #7
    Mikeg660
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    RE: Big shoulders, small biceps? 2006/07/09 21:18:10 (permalink)
    Cheers for the advise guys! first my triceps dont feel that mashed at the end just feel worked on and always complete my sets so will prob leave wed alone, but def think about extra reps on bicep curls.

    The only easy day was yesterday.
    Height - 5'6
    Weight - 13st
    #8
    JohnOvManchester
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    RE: Big shoulders, small biceps? 2006/07/09 21:59:13 (permalink)
    Add some more exercises... DB hammers, high pully curls
    maybe up the rep range as well but try one thing at a time for a month to make sure you know what fixed it

    A muscle that's weak in isolation will be weak in integration.

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    #9
    CoVetous
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    RE: Big shoulders, small biceps? 2006/07/10 01:29:47 (permalink)
    too many lifts hitting the triceps.
    I would move shoulders to leg day myself.
    Another thing 3x5 might not be enough volume for you anymore. For biceps i like 5x5, 3x8, 4x6.

    Hammer curls are good for hitting the other side of your bicep.

    Just keep in mind tricep is 3/5 of your arm size.. For most people when the bicep looks sorta small its the tricep thats failing them.
    post edited by CoVetous - 2006/07/13 10:14:10
    #10
    Montana
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    RE: Big shoulders, small biceps? 2006/07/13 10:07:07 (permalink)
    m8 add in another Bi exercise, higher volume may do it
    #11
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