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  1. #1
    Registered User StyxZ's Avatar
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    Suggestions for PPL focusing biceps?

    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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    Registered User air2fakie's Avatar
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    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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    Registered User paulinkansas's Avatar
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    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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    Registered User DCSpartan's Avatar
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    YOu can grow your biceps an awful lot through rowing and pullups.
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    Registered User TAWS6's Avatar
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    I built my biceps doing curls for 3x10 once a week. Heavy rowing and pressing helps.
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    Registered User George2100's Avatar
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    All you really need to do right now is get your heavy back work in and focus on 1 or 2 bicep exercises to progress with. Something like weighted chins and barbell curls/hammer curls. Focus on that until your strength is up, then you can add more volume if need be
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by DCSpartan View Post
    YOu can grow your biceps an awful lot through rowing and pullups.
    OP this is the advice you need

    No matter how many times a novice is told this, they insist on “meh arms” being underworked when in reality at their level they are being adequately worked With rows, pull downs, chin/pull ups.
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    Registered User daudi81's Avatar
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    Eat more food. Do more rows, do more pullups. If you want, add some curls at the end but won't likely do much.
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    Registered User jdesey's Avatar
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    Originally Posted by StyxZ View Post
    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.
    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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  10. #10
    Registered User daudi81's Avatar
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    Originally Posted by jdesey View Post
    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
    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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    Registered User TAWS6's Avatar
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    What makes arms so important that they need their own day? Going in the gym just to do a bunch of curls, press downs and other pump work doesn't seem time efficient at all. Especially since even the advanced can train their entire upper body in one session.
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  12. #12
    Registered User George2100's Avatar
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    Originally Posted by TAWS6 View Post
    What makes arms so important that they need their own day? Going in the gym just to do a bunch of curls, press downs and other pump work doesn't seem time efficient at all. Especially since even the advanced can train their entire upper body in one session.
    Because when you’re lean enough, you get a disgusting pump that makes arms look like a roadmap..yes, I’m just playing devil’s advocate
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  13. #13
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by StyxZ View Post
    5'8 / 125 lb
    At least OP is broadening his focus from getting a v-cut.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User air2fakie's Avatar
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    Originally Posted by jdesey View Post
    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
    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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    WOATbrah of peace :) sooby's Avatar
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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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    Registered User TAWS6's Avatar
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    Originally Posted by George2100 View Post
    Because when you’re lean enough, you get a disgusting pump that makes arms look like a roadmap..yes, I’m just playing devil’s advocate
    Haha. I'm still waiting for the day when I see someone go into the gym for just a quad day or a ham day (Skeleton status). On most bro grams arms get more work than even the back.
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