Need help with biceps

D

Dukes

0
hey i know compound excersies build the most muscle bit i can't seem to increase my weight in biceps. i do the split workout, back and bis. i do upright rows, bendover rows beadlift and lap pull downs. there is no pull up or chin up bar so i can't do that but by the time i move to biceps i'm pretty tired and don't have enough endurance as i like. so i stick with a weight that i can do 4x8 each arm or 5x5 or should i do like 12 then 10 then 8 then 6,4,2 increasing weight almost each time. i need help and any advise that makes sense would be great thanks
 
I have recently discovered BB bent ovr rows with a reverse grip. Excellent bi work.

Are you doing a premade routine? You should consider donig a premade and keeping the guess work out of what you may need.

NROL hyper routines have included a great arm workout for me thus far.
 
The point is, actually, to tire them out so you won't have any left for isolation - that's why compounds are so powerful. If you are too tired to bust out a normal set of curls, then that's where you want to be.
 
Change your split to back and triceps so that you wont over fatigue your biceps with your back movements. Then go heavy with the biceps. Same goes for triceps. A way of antagonistic supersetting that definately works.
 
my guess is you're not even advanced enough to be splitting your workouts up. you probably should be doing 3x fullbody's a week, or maybe 2 upper and 2 lower splits a week. definitely not breaking it down into 'arm day' type split.
 
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