I'm still a newbie, training since last 11 months.
I've been going with bro spilt for these 11 months. Even though I've seen some noticeable changes in my physique but they don't seem very much great.
I'm thinking about switching to PPL. As my biceps are lacking i was wondering if there was any PPL program which gives bicep training more volume. Cause I've seen many PPL programs involving only 2 exercises for biceps.
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03-03-2020, 10:15 AM #1
Suggestions for PPL focusing biceps?
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03-03-2020, 10:29 AM #2
You're likely making a similar mistake by switching to a PPL since it'll prob be more volume than you need, as I assume your bro split may have been too. You'll most likely be better off doing a good 4-day U/L.
Regarding biceps-focused PPLs, you can add whatever exercises you want to any PPL. But assuming you're going heavy on your rows/pullups/pulldowns, you won't need more than 2 biceps exercises on your pull days, and might be better off with just one. But as I said above, you prob don't need to be working out 6 days/week. Don't assume that working out endlessly every day will get you better gains.
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03-03-2020, 10:29 AM #3
There is a reason for only 2 exercises for biceps in the PPL programs. It's called "balance". You need to have everything in life balanced. Exercise is one of them. Nutrition is another, you don't see anyone that eats just fruits or potatoes for their entire diet. But fruits and potatoes go along with vegetables and meat. Sleep is another, you don't sleep 4 hours a day nor 14 hours a day. You sleep 8. Maybe you smoke cigs? You certainly don't smoke 3 packs a day (Beastie Boys ref.). Same thing with your fapping. You don't do it 10x a day, and you certainly don't go a month without it.
2 exercises for your biceps is balanced.
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03-03-2020, 02:55 PM #4
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03-03-2020, 03:35 PM #5
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03-03-2020, 03:39 PM #6
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03-03-2020, 04:14 PM #7
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03-03-2020, 08:17 PM #8
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03-03-2020, 10:26 PM #9
I’m not sure when it happened but apparently a day dedicated arms just now Is not popular. I have been doing an arm day in my routine for a long time. I think my arms are great as a natural. I just hit 18 inches. So I am a proponent that a routine focused on arms is worth it. Be prepared for a long ass time in the gym as it is technically two body parts. Biceps and triceps
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03-03-2020, 10:46 PM #10
Because you can give your bi's / tri's all the volume they need with heavy push/pulling compounds (as a novice to early intermediate lifter). Doing more volume at said training age is almost a complete waste of time and energy. Most reputable programs have them at the end of the workout and are usually optional for a reason. You need them fresh to carry your big compounds early in the workout, and by the time you get to your curls, they are too tired to get enough work done to promote additional growth above and beyond what you've already done. At that point the return on investment just isn't there.
They are very small muscles relative to the rest of the body and just don't need a dedicated day unless you're an advanced lifter and need the extra volume there to promote growth. But at that point, they're at 95% of the size they'll ever be anyway.
I'm sure everyone responds slightly differently to additional arm volume dictated mostly by genetics, but as a whole most people would not benefit from an actual "arm day" vs just progressing with the regular push/pull compounds.Last edited by daudi81; 03-03-2020 at 11:06 PM.
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03-04-2020, 07:53 AM #11
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03-04-2020, 08:03 AM #12
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03-04-2020, 08:05 AM #13
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03-04-2020, 08:27 AM #14
I've suggested this before in your elbow pain post and some past posts, but you should re-examine your overall routine (volume, exercises, split). As you get older you can't get away with certain things you did when you were younger. Your "long ass time in the gym" on your arms day and presumably other days likely isn't doing your elbow or other joints any favors.
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03-04-2020, 10:17 AM #15
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OP your first problem is being 125 lbs first and foremost. How big are your biceps actually going to grow if you are that small no offense. You need to eat more.
Do your heavy rows and pullups. 2 bicep exercises are plenty for the point where you are at. You don't need 10 different types of bicep movements and 50 sets of it a week.
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03-04-2020, 12:05 PM #16
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