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trouble with biceps

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chaddad
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2004/02/14 20:17:53 (permalink)
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trouble with biceps

I am a middle aged guy trying to get back into shape. In my 20's I was very athletic and lifted often, but always had small biceps. Very little peak especially. My split is as follows:

chest/shoulder/tris
Back/bi
off
legs
arms/shoulders
Abs everyother day, cardio for 20-30 min after each workout

My bicep work is dumbell curls, ez-bar curls, and either hammer curls or cable-rope curls usually for 2-3 sets each of 6-12 reps depending on the exercise

Any help would be appreciated in bringing the guns up.
By the way, my triceps grow pretty well.
#1

3 Replies Related Threads

    Boxer
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    RE: trouble with biceps 2004/02/14 20:34:27 (permalink)
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    Drop all that bicep rubbish you are doing and do three sets of heavy barbell curls for 6 reps.

    Give it a few months and if that doesn't work you could try dropping direct bicep work altogether.

    What does your back workout look like? Is the rest of your body growing ok?
    #2
    PikeKing
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    RE: trouble with biceps 2004/02/14 20:43:28 (permalink)
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    I agree with boxer, you are seriously overtraining your arms from the looks of that routine.
    #3
    chaddad
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    RE: trouble with biceps 2004/02/16 21:12:51 (permalink)
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    Thanks for the insight. I will back off and focus on heavy and short. My back routine is as follows: Bent rows for 4 sets of 6-8, lat pulldowns for 3 sets low rows for 2 sets and weighted back extensions for 3 sets.

    I am one month back into working out and feel ready to start more of a powerlifting routine, i.e. squats, bench and deadlift for the core of my workout. Maybe if I do this and increase my protein the bi's will come around?
    #4
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