re: .

I’ve done everything. They get worked a good bit when I hit my back with rows and chin ups but I do hit them directly with incline curls, preacher curls, hammer curls, cable curls, pushdowns, overhead extensions, weighted dips, etc. In the past I had an arm day but that didn’t seem to help at all. I’ve tried high reps and currently 8-10 reps focusing on progressive overload. I recently watched a video from Jeff where he advocated for heavier movements in the 4-8 rep range so I may try that out. He says that biceps have a lot of type 2 fibers and respond well to that rep range.

I’m not worried about a pump either. I rarely get pumps and that never equates to growth for me in the past. I could do 20 reps of cable crossovers and get a good pump but that’s not doing me much good in the growth department.

Most of my body has always responded well to progressive overload in the 8-12 rep range(This is also proof that my diet is in check.)But bi’s and tri’s just seem like they don’t want to grow anymore.

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farmers walks

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This. Doesn't seem like it would do a lot for biceps but it does. Also weighted pullups. Lots of them.