size and strength?

[moreiron]

hey guys i always wonder if im right i almost always go strict form low reps like 5-7 with 5 sets each exercise but i seemed to have hit a plateau in my biceps and i cant have a arm day {biceps and triceps} because i just think its to hard to fit it in so can someone tell me how and when i should place biceps somewhere.thanks.

[cope_man]

what does the rest of your routine look like?

[stumblin54]

I incorporate biceps with chest on Mondays, but many people will tell you to work them with back because they're both "pull" movements. I don't like workin' them with back though because it seems that back work fatigues them too heavily and I can't get out of them what I can on chest day, when they haven't already been previously hammered. You're going to have to experiment though to see which gives you bigger gains.

[moreiron]

first day of my 7 day cycle -chest/triceps flat dumbell press 5x5
dips 10x10
pullovers with ez curl bar 5x5
jm presses 5x5
2nd day back neck deadlifts 5x5
close grip chins 10x10
straight bar curls 3x7 narrow/3x7 wide
v bar rows 5x7
4th day legs 5x5-7 heavy squats
2x20 narrow stance squats
2x20 wide stance squats
seated calves raise 10x10
5thday shoulders military press 5x7 in front
military press 5x7 behind neck
side laterals 5x10

[cope_man]

i also work bi's w/ chest and tri's w/ shoulders. works for me. if you are pressed for time you could try a 3 day a week routine of super sets. chest w/ back, legs w/ shoulders, bi's w/ tri's. just a thought that might work

[moreiron]

thanks ill try that

[Iron Buster]

Bro, I understand your complexity. Here's my advise...Week A hammer your biceps on chest day (back/shoulders, triceps and traps). Week B shock them on back day.

Here's the thing...You want to train your biceps hardcore on Week A with chest with enough energy to tear every fiber. Now, you will be sore but you'll recover by next week on back day. Week B you should pre-fatigue you bi's with back getting the best of both worlds...heavy training and pre-fatigue training. This will cause a major growth spurt. peace

[ironmanlifter62]

If you're doing a low rep phase, start at like 5x8 then go to 5x5 about 4 weeks l8r then 5x3