Biceps ---- Help paleez.

IMHO, if you have only been in the gym for 7 weeks you don't need to be on a split routine yet. You should be doing a total body work out 3 - 5 days a week. Split routines and isolation is more for intermediate and advanced body builders. You need to gain overall strength and fitness first.

Start doing some chinups for freakish arms, cancel all isolationist immediately, so much time for such little gain.

If you are 7 weeks into a gym routine, I'd suggest shifting your focus away from isolation/bodypart work in favor of a full body routine. Work hard/lift heavy 3 times a week using compound movements such as the squat, deadlift, press and row. I never do a curl, ever and my arms are solid.

cosigned.

Hip hip huzzah!

Agreed! Don't make it so complicated. Talk to nearly any bodybuilder and they will tell they wish they had focused on compound movements instead of bullsh*t overly complicated routines when they were starting out. There is a place for isolations, just not when you're a noob.

You didn't mention diet but make sure you're not in a calorie deficit. You can only gain mass in a calorie surplus (note: you can still improve strength in a deficit). If you're in a deficit, the gains you are seeing might just be fat loss uncovering muscle that was already that size, and as the fat covering the bicep area is generally pretty thin even in bigger people the "gain" doesn't appear as rapid there. If you actually want bigger muscles, you have to feed yourself. If there's weight to be lost, do a deficit to lose that first then concentrate on bulking afterwards.

Depends if he is Obese II or Obese III.
These are the only 2 ways to gain muscle with a deficit.

ATP baby!

O II and O III peeps have enough stored energy in muscle tissue to actually recomp while in a deficit.
But only if he isnt wasting time in the gym!

He's going to check out SL 5x5 and SS programs.

BTW if you guys havent read Stuarts book Beyond Brawn I highly recommend it.

I'd personally recommend doing the following:-

Week 1 Light Weight:
Standing Dumbbell Curls, 3 sets and 10-12 reps
EzBar Preach Curls, 3 sets and 10-12 reps
Alternating Dumbbell Curls, 3 sets and 10-12 reps

I'd want you to explode in the positive (which is up), contact for 2 and then slowly do the negative for 5-6 seconds THIS MEANS SLOW. You'll find you can curl much less weight than normal. Its about feeling the contraction in the arm and the negative controlling the weight down.


Week 2 Heavy Weight:
Standing Cheating Dumbbell Curls, 3 sets and 10-12 reps
EzBar Preach Curls, 3 sets and 10-12 reps
Alternating Cheating Dumbbell Curls, 3 sets and 10-12 reps

This week is heavy weight curls. This is taking as much as you can do and power it up. This will involve cheating the weight up and poor form.

Should do the trick.

I`ve never done both triceps and biceps in the same workout...

alot of strength for the bicep comes from the forearm. Try working the forearms some and your bicep strenght will get better too.

For all saying do none. That doesn't make any sense. Of course benching will hit triceps, as will overhead presses. Deads will involve the biceps a little. I don't know a single Body Builder (and I know Pro's in this figure) that miss hitting their biceps once or twice a week.

For even all over development, you need to be hitting your entire body to keep good symmetry. Of course further on down the line you may need to target certain areas more than others.

On top of this, make sure you have a nailed diet. PM me if you want help in this respect. Open to anyone who needs help btw.

check out Gregg Hoffman
urbanpump.com

Being that I'm a sponsored Gaspari Nutrition Athlete I'd say I do :bigsmile:

Knowing the likes of Rich Gaspari, Flex Lewis and the like gives me a few helping hands along the way :bigsmile: