biceps gaining slower than the rest
I've been going to the gym since august 2010 now after a long break ( 2 years ), and I am changing my workout programmes regularly to not have any plateauing or adaptation.
I must say that I do not sleep enough at the moment, and I'm pretty sure it has an effect on my workouts and causing less muscle growth. I'm aware of that, but starting your own business just demands a lot of your time.
I have always faced the fact that my chest, abs and shoulders gain more easily than my biceps, though you'd assume they would grow the most, because you use them in virtually every exercise.
My current workout programme allows me to "rest" enough between workouts. I don't stick to it that precise, i see it more as a guideline.
day 1: Chest ( flys, peck deck, bench press ( + incline or decline), incline dbs press, ...)
day 2: Shoulders & back ( laterals, military press, ...) + 30 mins of cardio
day 3: Legs or rest ( week 2 / week 1 )
day 4: Arms ( curls, triceps exercises, ... )
day 5: 40 mins of cardio ( rowing for my back, running ) + abs
day 6: rest or legs ( week 1 / week 2 )
day 7: light workout ( overall, but very light ) approx. 40 mins of workout
I'm not seeking for any exercises in particular for me to gain biceps muscle more easily. I have been working out ( with long breaks ) for 7 years now and know a great deal of exercises ( and there's still the internet ).
What i would be very happy with, is to get some advice, some guidelines.
Maybe it is in my genes to gain chest more easily than arms, maybe it is to do with the fact that my job as a programmer doesn't let me use my arms a lot...
Any advice is greatly appreciated
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I think in order to tell to your biceps to grow , you need to shock the muscle.
Change your training completely.
See the video
Method 1. From 1 - to 10 Method
Method 2. Stripping Method
We could give you all great advice on how to grow your biceps but I'm sure you've probably read a lot of that already. The reality is that genetics plays a major role in how your muscles grow. For me, my quads, glutes, and back grow pretty easily, however my arms and calves just can't seem to lag behind always. Some are the opposite and have a really easy time growing their arms while their chest remains flat as a board.
Do the best you can, but be understanding that genetics is just something you simply cannot change.....yet ;)
Sidenote: If you want major gains - eat more!
Lift heavy! If you can do 8 reps of a bicep exercise, you need more weight. If you can still lift your toothbrush the next morning, you need to add more weight. Since you know a lot of exercises, I'll skip that part. Here are some different way to do the exercises that may help:
Positives, negatives, and statics
Positives are what you're probably doing already: lift the weight and engage your muscle throughout the contraction.
Negatives are the opposite - grab some weight that is too much for you to lift regularly and start in the fully contracted position. Slowly, and carefully, allow the weight to pull your hand away from your shoulder while you try and hold it still. This is guaranteed to make it hard to brush your teeth.
Statics are where you don't move at
all. Grab some heavy weight (90% max
for example) and hold it mid-rep for
as long as you can. This technique
can be combined with negatives.
Twenty-ones
This consists of three different movements:
7 reps in the bottom part of your
normal range of motion. Start fully
extended and flex your muscle until
the weight is half way through the
rep.
7 reps in the top part of your normal
range of motion. Start in the mid-rep
position and flex your muscle to
finish the rep as normal.
7 full reps! From bottom to top
flexing your muscle the entire way.
Don't forget to think about your
muscle flexing and go slow.
Different Grips
If you're using a bar to do your bicep exercises there are three good grips you can use:
Super wide. As far apart as is
comfortable, but make sure you don't
put stress on your elbows.
Super narrow. Just the opposite. Do
the reps with your pinky fingers
touching eachother.
Reverse grip. Instead of palms up,
palms down. This take some getting
use to and you'll probably have to
drop the weight for a while.
Also consider not working out almost every day. Most people use a 3-day split to make sure they get enough rest.
Good luck!
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