bicep help

[trainhard19]

bros

so ive been on my bulk for about 6wks now and everything seems to be growing really well except for my arms, mainly my biceps... heres my routine and set/rep ranges for both biceps and triceps... any suggestions would be helpful

biceps:

2 compound barbell movements(3sets-8-12reps each)

2 dumbell movements(3sets-8-12reps each)

21's

triceps:

2 compound movements(3sets-8-12reps each)

4 isolation movements(3sets-8-12reps each)

i do that many sets and reps because if i do anything less i cant seem to get the muscle sore... if you think im over training let me know and ill fix it asap... they have grown some but like i said dont seem to be keeping up with my other muscles

[jdjack]

Increase your compound sets til you feel your stuck then drop a set and increase the weight. Isolation movements are for fine tuning your workout.

[Samsuperjew]

have you tried emphasizing the negative more?

[trainhard19]

Originally Posted by jdjack

Increase your compound sets til you feel your stuck then drop a set and increase the weight. Isolation movements are for fine tuning your workout.

So you dont think im overtraining them then? Good, i was worried that i was hitting them too hard, so ill just focus on the compound movements more

[trainhard19]

Originally Posted by Samsuperjew

have you tried emphasizing the negative more?

yea ive been focusing on the negative a lot and it feels like im really gettina good workout but they just dont seem to be growing that much...

[jdjack]

Increasing the negative will help growth, but you both are young (under 21) so I say train for strength. Your bodies have tons of Test flying through them, the mass will come if you EAT.

[TheChosen1]

Incorporate the following in your arms routine. These helped me big time:

Ironman curls (a.k.a 21s) for the biceps.
Close grip bench press for the triceps.

Good luck, bro.