Ok, my biceps never really seem to get much bigger. I eat a surplus, I do rows, pullups, all that stuff. However, they don't get that much bigger. So maybe I'm just one of those people who need to give them a little more attention?

Anyways, Goergen has inspiered me to do my "PC circuit" at the end of each workout, however, things like that isen't meant to last forever, the movements get old. I think I'm gonna start circulating what circuits I put inn at last in my workout and thought I could make some sort of circuit or something for the biceps. doesn't have to be just curls, maybe some close grip chinups, curls, other biceps specific movement? Anyone got any idea?

Hope Goergen can pitch inn, he seems to have the grasp on this high volume, work capacity thingy things at the end of workouts

Have you tried shocking them with iso supersets?

I did a long time ago, but back then everything about my routine and diet was pretty stupid.

I was thinking like a circuit of some isos and compounds that all hit the biceps. Really shocking them like you say.

Yeah in "most cases" shocking them out of the normal routine usually works unless it's genetics that is holding you back. When I say normal routine, I mean everything from training to diet. Maybe try dialing in your diet in a different manner?

yeah but I don't really think it's the diet. I mean, other stuff is growing. Traps are getting bigger, etc. It's just my biceps have never really grown much.
Unless there are some specific foods you can eat that add only to your biceps. I'll go to T-nation and look for a suppliment!

maybe if your strong enough, incorporate some challenging negative training.
like 1 handed negative chinups.

The bi circut is a good idea. Just do a bunch of curling movements, some iso and some not. You should probably stay away from a lot of compound movements like rows, since you either already did them earlier, or since you are resting from doing them yesterday. I'd think the biggest compound curl you should do is a reverse curl.

So, cable biceps ****, db curling, straight bar curling, single arm barbell curling...it's all fair game.

yeah, and I definitly want to add some chins. Having stuff hit my back a bit isen't really a problem. I don't think I'll overtrain.

You could superset a compound with an iso. Rows/curls. Maybe you want to give the machine curler a try. Another option is the cheat curl.

Try high intensity low reps for biceps. Like a pl setup. Do 3x3 or something along those lines. Did you know that the bicep is a fast-twitch muscle?

rows, lat pulls, chins - they all hit the brachiradialis as appose to the biceps brachii, which is what you want. It's pretty simple (and obvious), but if you're not already doing concentration curls, do them.

I think for the beginner that compounds of pulling and pressing and a caloric surplus is enough for the biceps and triceps. However, I've seen a lot of the "compound only" camp attitude continue even after arm size stales. I think most agree that direct stimulation to muscles is what helps them grow. If you're doing a very limited amount of bicep and tricep movements and not seeing results, then it's time to invest a bit of time with your arms directly.

From my observations-
Biceps and triceps get the best hit in the 12-15 rep range. They recover fairly quickly but don't require a ton of volume either. I think you could reasonably hit them twice a week for 2-3 setsX12-15 repsX1-2 movements twice a week and see some nice growth.

Mreik passed on a tip that worked nicely-
isometric pauses and slow eccentric chins. And I like the incline lying alternating curls and hammer curls. And I get an insanne pump from that caber curl mvement I provided the video for.

Yeah, what about
A1 Chinups slow eccentric (I won't be able to do many reps here)
A2 curl variation
no rest in between
B1 Dip
B2 extension

do 2 sets of that. I'm not quite sure if I want to throw my triceps into it. However, I do know that the biceps won't grow much if the triceps are lacking

I could probobly also do something like
slow eccentric chin
curl
row

I would keep things a lot simpler for the biceps. Do 2 exercises after every workout, 3 sets 10 - 15 reps. You train 4 days per week right?? I would do this for 6 weeks.

That will work if you are going to cut the PC circuit. (change them every 4 - 6 weeks.)

You could do 2 exercises biceps and 2 for triceps as well if you like.

Maybe not a circuit. Just do each exercise with a short rest between sets.

Arms recover pretty fast so this should not affect your main workouts.

do you think they should both be iso or can I add inn a compound that hits the bis/tris hard too? I think I'm gonna try the chin, curl. dip, extension thing today and see how it works out..
Right now I train every other day, so it's like 3.5 times a week