I really want to build my biceps, but whenever I am doing curls and really pushing myself, my forearms get pumped up like crazy, but my bi’s—not so much. What can I do?
ANSWER
This is a common problem, as most lifters initiate biceps exercises by curling the wrists inward, especially when nearing fatigue. While this will certainly improve leverage by strongly engaging the forearm flexors, it will also reduce the work put in by the target muscle—your biceps. What you actually need to do is cock your wrists backward during curls in order to effectively eliminate the forearm flexors from the movement (by putting them in a mechanically weak position). This will then force the biceps to become the main elbow flexor during all curling exercises. You may need to reduce your curling poundage initially; however, in time, you should be able to return to your normal weights but with far bigger biceps to show for it!
QUESTION
I am a college student with a schedule that allows me to get to the gym up to five days per week. However, I know that more is not always better and that training needs to be balanced with rest, or else growth will not occur. What kind of body-part split would you recommend for me?
ANSWER
You are absolutely right when you say that more is not always better and mention the need for ample rest. What I will suggest in your case is something I call a rotating split. During Week 1 you will train five days per week; during Week 2 you will hit the weights four days per week; and in Week 3 you will work out only three days. Then, after Week 3 is complete, you begin the rotation again. This type of plan is extremely effective for adding muscle mass, as it allows for varied body-part groupings, levels of volume per individual muscles, and days of stimulation versus recovery. Below is what a three-week program might look like.
