Split Training Session Solution To Grow Small Lagging Bodyparts

Are your biceps a lagging muscle group? If so, I may have just answer for you. Not only can this solution be applied to biceps, but also other smaller groups like shoulders and triceps.

Usually, as a bodybuilder, we think more is better. More workouts, more food, more supplements, but that’s not always the case. When looking at a muscle such as the bicep, it is relatively small compared to chest, back or legs, yet many individuals will do more sets in their routine for biceps than for one of the larger muscles.  I would guess an average arm day for most bodybuilders is in the range of 12-16 sets for both triceps and biceps. This is a total of 24-36 sets for the two parts in one day. On the other hand, I would guess the average chest workout to be about 16-20 sets. Using these averages it is easy to tell most individuals are possibly doing too much in the session for biceps. I also found this for my self personally, because after about 8 sets for biceps I would start to lose my pump.

I am not a huge believer in overtraining. I don’t think most people train hard enough to accomplish this. But I do believe that you can put too much volume for a body part in one session. This leads me to my split session bicep solution.

Because our biceps are not growing we need to do more right? As I just said though, we are already doing to many sets on our arm day. What we will do is take the amount of sets you were already doing for arms, say 12, and cut it in 3/4. So now your arm day will have 9 sets for biceps and 12 sets for triceps. We will now take the other 3 sets and place them on back day. By placing them at the end of a back workout the muscle will be thoroughly warmed up, but will be fresh enough for a high intensity workout.

So how does this equate to more sets? This is only week 1. Complete this setup for 2 weeks and check to see if you have made any progress on the tape. If you have, keep cranking away. If you have not progressed, on week 3 add a 4th set. Continue with this approach until over the course of the week you are doing an extra 1/4 of the initial amount you started with.

Here is the Setup:

Previous Arm Day:

Ticeps then

Biceps 12 sets- 3 sets of barbell curls/3 sets hammer curls/3 sets preacher curls/3sets reverse barbell curls


New Routine Week 1-2:

Triceps then

Biceps 9 sets- 3 sets of barbell curls/3 sets hammer curls/3 sets preacher curls


Back then

3 sets reverse barbell curls


New Routine Week 3-4

Triceps then

Biceps 12 sets- 3 sets of barbell curls/3 sets hammer curls/3 sets preacher curls


Back then

2 Sets Machine Curl/ 2 sets reverse barbell curls


New Routine Week 5-6

Triceps then

Biceps 9 sets- 3 sets of barbell curls/3 sets hammer curls/3 sets preacher curls


Back then

3 Sets Machine Curl/ 3 sets reverse barbell curls



The above gives the basic volume periodization.  The exercises listed are solely just as examples and you should modify to fit your needs. This is not a program that needs to be followed indefinitely, but many times the initial change is the best thing to spurt some new growth. Give this a try for the biceps, or maybe even triceps and shoulders, and watch this split routine give you some new growth.

About the Author

DSC_9331Marc Snyder is an active NPC Bodybuilder and current 2013 Mr Ohio. Marc has created a balance in his life with the sport he loves and the family of 2 kids and a wife that he lives for. Marc has been involved in many avenues of the fitness industry. He is a certified personal trainer and strength and conditioning coach. He also has experience in clinical exercise physiology working in the field for nearly 2 years.

It is now Marc’s goal to educate and guide individuals through yèt-their health and fitness journey by utilizing the knowledge he has gained over the years. He operates SnyderAthletics.com an online nutrition and training website to help people. achieve their goals.

Please follow Marc on his journey of continued progress by following him on his website at SnyderAthletics.com , facebook at www.facebook.com/NPCMarcSnyder and twitter at www.twitter.com/SnyderMarcA. He post his daily lifestyle tips on these feeds for you to access and utilize in your health and fitness journey.