I also almost never work my biceps, I do alot of heavy back work twice a week and any additional bicep work has been counter productive for me. After 15 - 20 sets of back work, adding curls has only caused my biceps to be overtrained, and there is no room for bicep work in between my back workouts.More heavier back work.....
I hardly ever do biceps and my are pretty cut up... They get their work while I train backs.... Also have been genetically gifted with good biceps lol
The bicep is a small muscle to begin with. Personally I think 12 sets may be too much. When do you do your back workouts in relation to your biceps work? If I were to train biceps directly, I would probably start with 5 sets of chinups to failure and then just do a couple of sets of barbell cheat curls and finish up with some alternating dumbell curls while lying on a high incline bench. I would try to do no more than 9 or 10 sets total, but that's just me. I remember Arnold saying chinups are great for building big biceps.i can think about chest or shoulders and they grow but biceps no go. i do 12 sets twice a week and really pay alot of attention to form. should i be doing more sets.
Stop doing biceps for a couple weeks or cut the volume by 70%.
agree