I've been going to the gym since august 2010 now after a long break ( 2 years ), and I am changing my workout programmes regularly to not have any plateauing or adaptation.
I must say that I do not sleep enough at the moment, and I'm pretty sure it has an effect on my workouts and causing less muscle growth. I'm aware of that, but starting your own business just demands a lot of your time.
I have always faced the fact that my chest, abs and shoulders gain more easily than my biceps, though you'd assume they would grow the most, because you use them in virtually every exercise.
My current workout programme allows me to "rest" enough between workouts. I don't stick to it that precise, i see it more as a guideline.
- day 1: Chest ( flys, peck deck, bench press ( + incline or decline), incline dbs press, ...)
- day 2: Shoulders & back ( laterals, military press, ...) + 30 mins of cardio
- day 3: Legs or rest ( week 2 / week 1 )
- day 4: Arms ( curls, triceps exercises, ... )
- day 5: 40 mins of cardio ( rowing for my back, running ) + abs
- day 6: rest or legs ( week 1 / week 2 )
- day 7: light workout ( overall, but very light ) approx. 40 mins of workout
I'm not seeking for any exercises in particular for me to gain biceps muscle more easily. I have been working out ( with long breaks ) for 7 years now and know a great deal of exercises ( and there's still the internet ).
What i would be very happy with, is to get some advice, some guidelines.
Maybe it is in my genes to gain chest more easily than arms, maybe it is to do with the fact that my job as a programmer doesn't let me use my arms a lot...
Any advice is greatly appreciated