Suggestions on bicep training

[GDSGFT]

Ok, here's the situation.
I'm happy with the overall progress on the rest of my body, but I can't seem to get my biceps to grow.

I was training them one day a week for quite some time, I'm now training them twice a week. Workout is as follows:

Monday: Preachers: 3 sets x 8
Hammer curls: 3 sets x 8
Chin ups: 4 sets x 7 ( 10kg around waist)

Thursday: BB curls 3 sets x 8
DB curls 3 sets x 8
Chinups 4sets x 7 (10kg around waist)


Protein intake: 280g ED

Carb Intake: 340g ED (Give or take on both)

The day/next two days after every other work out, I can feel my muscles burning and actually repairing. When it comes to my biceps, I don't feel shit. Not saying I need to feel that burn/bruise like feeling for growth, but when I do feel it, I know my body has had a good workout.

Need some assistance guys!

Any help, flaming and criticism would be greatly appreciated.

Thanks in advance.

[buck]

Have you seen any better results from2x a week?

[GDSGFT]

Originally Posted by buck

Have you seen any better results from2x a week?

Actually yes. I've gained an inch on my arms since introducing 2x weekly bicep routines.

Although once a week is fine for 90% of people, it just felt like I was shooting myself in the foot.

But now i'm at a point where my biceps seem to be lagging behind every other part of my body. I won't blame it on genetics (although mine are very poor) as I think that's just an excuse by people who don't want to push themselves.

Really need some help here.


Keep the replies comin boys!

[j martini]

How long you been training them twice a week adding an inch is impressive keep at it your arms must have been seriousl lagging training wise i would drop the chins i get the best results when i really isolate my biceps do concentration curls one day ans standing one arm cable curls the other dont cheat use a weight that you can handle bicep training is all about feeling the muscle working

[Ramstein II]

I like that you do chins for bis. Unlike larger muscle groups, biceps are almost 100% stimulated with say 50% of 1rm. That means that higher reps (ie. 10-15) with less weight (50-60% 1rm) and absolutely perfect form works well. It's really easy to cheat on curling movements. Just pulling the elbow in and toward the ribs and not even swinging amounts to cheating. To trouble shoot any muscle you have to look at the training variables: volume (not enough or too much), intensity (more or less), and frequency (too often, too much rest?). THe other factor is mode. Mode has to do with exercise selection (machines vs. free weights, compound vs. iso etc..) and form.