Training Biceps: Question

I've been training with weights for about a year now, and while other muscle groups have responded to the training (increase in weights), the biceps seem to be at a standstill. Do they just take longer than other muscles to develop? When I started I did 1x12 @ 25lbs, but couldn't get past 9 on the second set. This went on for a while, til I talked to the wellness center manager and she suggested dropping the 2nd set to 20lbs, which I did. I was able to get through the two sets, so did that for a few weeks. Then it was suggested to me to add 2.5lbs in platemates to the mix. Did this Friday, and was able to do 1x12 @ 25lbs then 1x7 @ 22.5 lbs on the left arm and 1x9 @ 22.5 lbs on the right. Am I just being impatient, or is there something else I should be doing?
 
I have a similar but different problem. I have had pretty good strength gain with biceps but no real size growth. I use a ez curl instead of DBs. I have started a heavy and a light workout a week and it might work for your problem. The light workout would be say 3 sets with reps in the 8-12 range for size and endurance gain and the heavy workout would be 3 sets in the 1 - 5 rep range for strength gain. Here are two samples


Upper Light 06/07/06
BP..........................138x 12..............149x 10..............160x 8
Curl..........................60x 10................70x 10.................80x 5
Upright Row............79x 10.................79x 10................93x 6
Lat Pull Down..........74x 10.................87x 10...............87x 10

Upper Heavy 06/11/06 BW-165
BP.........................138x10..........182x 5..........204x 2..........215x 1
Curl.........................60x10.............85x 5............95x 3.............95x 2(Tried 1x106 and failed)
Upright Row..........108x 5..........108x 5
Lat Pull Down.........102x6..........102x 5
 
Well, you should most definitely not train a tiny muscle group like biceps in the very low rep range, like 2.

If it were say deadlifts, then it would be ok, but only occassionally.

It would help to know the rest of your workout as well, the exercises, sets, reps, and the order in which you do them. Regardless, your biceps will grow with compound lifts, and it's fine to do direct bicep work but it should be left for after the compound lifts.
 
This was the last workout I did... Friday 6/9

Cardio:

30 Minute Forest Trail Program on the elliptical, level 5 (of 15)

6 min @ L2
3 min @ L4
6 min @ L5
then a mirror image of those intervals

Strength:

Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights

Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.

Hamstring Curl, 2x12, 100lbs (machine)

Chest Flys, 2x12, 2x35lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)

Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x7L 1x9R, 22.5lb dumbbells (used 20lb dumbbells with 2 ea. of 1.25 lb platemates)

Shoulder Press 2x12, 2x25 lb dumbbells

Core:

Crunch with Leg Lift - 2x8 each side
Oblique Twist (Saw) - 2x8 each side
Hip Raises - 2x8 each side

Tai Chi
 
weights before cardio...always. always.

hammer curls should be included in your routine. hammer curls and barbell curls are the meat and potatoes of bicep building. preacher curls shouldn't be ignored either, but they are like concentration curls, so alternate them.
 
Do barbell curls, incline bench curls, and concentration curls. Feel the movements working. Only move forearm and bend at elbow. At the end of the movement let the blood flow into the bicep and through the arm by pressing down. Experiment see what works for yourself. You could work biceps say 2 times a week if thats not enough do more. Know how much you can handle. Feel it out.
 
No, isolating your biceps more than two times a week wouldn't be so good.

Focus on compound lifts with free weights, try to stay away from machines. Weights before cardio like malkore said, and compounds before isolations.
 
Good form in barbell curls and hammer curls will get you results with your biceps. On the barbell curl, make sure you do not move your back, your arms go down fully extended, explode up, and get a 3 count on the way down. Do not let momentum pull the bar for you. Same with hammer curls.
 
stingo said:
Strength:

Ball Squats,

Backward Lunges

Hamstring Curl, 2x12, 100lbs (machine)

Chest Flys,

Tricep Pulldowns (using rope),
1-Arm Concentration Curls,

I would try to go up to 3 sets with a lower rep range say between 6-10. Workout is ok but you should do bench press with db or bb then flies. I would eliminate lunges (see signature) and start doing rows for your back. Also only one type of ab workout will be fine. What are your goals? If you've been doing the same curls & workout for a year, its time to change it up and get some new exercises. Try incline curls also.
 
Actually, I've been following this routine since about April, so I'm guessing the end of the month or so would be the time to change it. I do the one arm rows for the back, alternated with the flies.

My goal is to lose weight and get fit/healthy. So far I've gone from 344 to around 262 so that is slowly but steadily happening. I don't need to be a bodybuilder, but I would like to have a nice physique.

Why weights before cardio?
 
i've come to conclusion, that the best way to train your biceps is to stay at one exercise and repeat it until your biceps can't handle no more.
 
seated rows,pullups/downs/,even dumbell rows will really work the biceps...for me the harder i worked my back the stronger the biceps became
 
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