I did this as a fatso for a year and it transformed my body. Doing a different split now and then will PPL for a couple of months. After that I can't fricking wait to do me the same split as yours.
I warm up and go as heavy as possible pyramiding up with the first 2 exercises, then the 3rd/4th exercise are more so for a massive pump (still put the weight up each set though)
You're still using progressive overload like a typical strength routine, but you're actually training hard, doing more sets, more reps, etc.
KEK, pencil armed gayot. If you actually feel your biceps after doing chinups or rows I can assure you you're doing them wrong. Ill cut u some slack tho, youre clearly new to lifting
When i was trying to build my biceps i remember having significant issies getting them to grow until i dropped the weight and started blasting them with ridiculous volume to failure.
Like i was curling 45's when i needed to be curling 25 slow and long until failure several times.
Took about a month before i and others saw noticeable results.
Now i generally just maintain them with limited bicep growth. Like chin ups and other movements that are bicep secondary.
Lift to failure, you fricking pussy. Also up your protein intake.
I had 15.2 inch arms doing full body, upper/lower and push/pull/legs
Switched to bro-split and finally had a arm day for the first time and my arms went from 15.2 to 17 inches
What's your split?
arms 1 day a week
Pretty basic brosplit
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
I did this as a fatso for a year and it transformed my body. Doing a different split now and then will PPL for a couple of months. After that I can't fricking wait to do me the same split as yours.
what is novel stimulus
Oh and my arm day specifically is
1. Alternating Dumbbell Curls
2. Cable Triceps Push-downs
3. Cable Curls
4. Overhead Triceps Extensions
I warm up and go as heavy as possible pyramiding up with the first 2 exercises, then the 3rd/4th exercise are more so for a massive pump (still put the weight up each set though)
You're still using progressive overload like a typical strength routine, but you're actually training hard, doing more sets, more reps, etc.
Just lift
What the frick do you mean why won't it grow? I don't even do bicep isolations and they're one of my most mired muscles. Learn2compound
>the one muscle not used in any compounds
have you ever even seen a weight irl?
If you don't do chin ups or rows, don't even waste our time coming to this board, go not make it somewhere else
KEK, pencil armed gayot. If you actually feel your biceps after doing chinups or rows I can assure you you're doing them wrong. Ill cut u some slack tho, youre clearly new to lifting
I don't feel them but clearly it elicits some sort of response in them, I honestly wish my biceps were smaller
Am I moronic for doing PPL but at the end of push doing biceps and at the end of pull doing triceps?
Incline bench curls have done wonders for my biceps. Give them a try.
Because you haven't been eating your 6000 daily calories, OP. How many gallons of milk a day do you drink?
because youre growing your brachialis instead
make sure your supination is loaded during your lifts
When i was trying to build my biceps i remember having significant issies getting them to grow until i dropped the weight and started blasting them with ridiculous volume to failure.
Like i was curling 45's when i needed to be curling 25 slow and long until failure several times.
Took about a month before i and others saw noticeable results.
Now i generally just maintain them with limited bicep growth. Like chin ups and other movements that are bicep secondary.
Bicep curls, 50-100 reps. Fixed my biceps lagging behind in no-time.