[yatyas314]

I need some advice on how to train my upper biceps i usually hit bi's twice a week not counting back day butt i have a hard time getting my upper bicep pumped it feels like the lower half {towards the elbow} always gets a good pump butt the upper half if always flacid and soft compared to it here is my routine
BI's routine #1
barbell curls 3x10
seated incline dumbell curls3x10
standing straight bar cable 3x10
the bicep machine 4x10
this is usually following a leg routine
BI's #2
barbell curls 3x10
standing straight bar reverse cable curls 3x10
alternating dumbell hammer curls 3x10
dumbell preacher concentration curls 4x10

please let me know what u think

[ANARKY]

First your overtraining them.

[ANARKY]

Whats your diet like and can you list your whole workout for the week I would like to see your split.

[slider88]

you know theres no upper and lower bicep, the bicep is split straight down the middle with a left side and a right side. wide grip does the inside of the bicep and narrow grip does more of the outside of the bicep.

[yatyas314]

i have to work in thirty minutes i will post my diet along with my training routine tonight as soon as i get home thanks for the feedback

[Kaboom]

How much rest time in between sets?Go down to like 30 secs.Towards the end of the workout do a few sets of partial reps dont go all the way down and go up just far enough for the Bi to peak then go pack down.The object is to keep your Bi contracted the whole time.

[ANARKY]

Still you dont need that much work for biceps, they get a workout on back day to so 26 sets on top of that just for bi's is overkill.

[Kaboom]

I agree cut back on the sets also

[compulut]

Do you supinate your wrists on any of the DB movements?

[yatyas314]

okay home from work and here it is my diet consists of
5 eggs 2 yolks, whey protein shake, and a bannana with either whole grain toast or whole grain protein pancakes then i try and pre package meals for the day either consisting of beef,chicken brown rice for carbs and broccoli or mixed veggies i have tried to spice up this combo several different ways butt essintially that is it i add tuna or some kind of seafood for a between meal meal if that makes any sense

Training Split
Day 1 Quads,Calves BI,s
squat pyramid 4 sets up 3 sets down in weight
Leg press machine same pyramid
plate loaded Quad extension 4 sets 10
Calf raises 3x10
seated Calf raises 3x10
then the first bicep workout in my original thread

Day 2
Chest , ABS
Incline barbell press 4x10
Flat Barbell press 4x10
incline hammer strength 4x10
incline flys 3x10
cable flys high and low 3x10
pec deck 3x10

Day 3 back,hamstrings
warmup chinups 3x10
Lat pulldowns 3x10
barbell rows 4x10
close grip lat pulldowns3x10
t bar rows 3x10
dumbell rows 3x10
seated close grip rows3x10
Deadlift 3x10
straight leg deadlift 3x10
Hamstring curls 3x10

Day 4
Shoulders and arms
Milatary press front and rear 3x10
front dumbell raises 3x10
lateral raises 3x10
bent over cable raises {rear delt}3x10
reverse pec dec 3x10
shrugs 3x10 dumbell
the second bicep workout all superseted with the triceps
cable v bar 3x10
skull crushers3x10
close grip bench 3x10
cable reverse grip concentration tri extension 3x10
finisf with the tricep machine 3x10

this looks like a lot i never wrote it out before i can go into more detail about my diet if u need i still feel very uneducated about diet any help will be very appreciated

[yatyas314]

oh yea i take rest days as i need them usually about every three days though and cardio every other day if i can sometimes i wil miss a session because of work or my personel life

[Sparky_dustin]

Originally Posted by Kaboom

I agree cut back on the sets also

There is nothing wrong with the number of sets he is doing, it's not 26 sets its only 13 there are two separate workouts there.