Bicep mass...plz help!

[VSUdude]

Alright folks, I've been reading for a few months (just found out about the site) and I've finally decided to see if you guys may have some ideas about what I need to do.

My Background:
I'm a junior in college. I've been lifting for four years this summer and I'll be getting certified as an AFAA personal trainer next semster. I'm 21 years old and my diet is pretty good, although I eat out more than I should. I take in between 4000-4500 calories/day, about of which 250-300g or so is protein. As you can see, right now I am bulking. I don't take any supps besides Muscle Milk.


My Stats:
Height: 6'5
Weight: 270
BF: 22%
Lean Mass: 210
Bench Max: little over 300
Parallel Squat Max: 325
Chest: 48"
Arms: 16.5"
Legs: 27"
Waist: 40"

The Problem:
MY BICEPS!!! I can not make them grow!!! I've tried different excercises and things but can't make them any bigger. I've been sticking to a once-a-week program doing 9 sets at 6-8 reps. Barbells, hammers, preachers, and incline DBs are the excercises I've been using.
Should I try training them more than once a week? Should I do more sets? Should I just stick a tube in them so I can blow them full of air?
Any ideas are GREATLY appreciated!

Thanks folks!

 

[xblitz44x]

I'd probably forget treating 'biceps' as a workout and instead throw in a few good exercises that will work the back and allow the biceps to handle heavy weight. I suggest barbell bent row, and chin ups with a supinated grip. If you want to throw in 3 sets of barbell curls with it, go right ahead but I think you're better off forgetting about preacher curls and the like.

 

[sidney61199]

If you are reffering to total arm size than triceps make up like 75% of the size of your arm (maybe alittle off, but read it some where and its well over 50%). So if you want the size of your arm in inch's bigger try heavy tricep exercises but if you want that peak ontop of your bicep I can't help you cause I can't help myself on that. My tri's are huge (at least well above average) and well defined but I've always had trouble getting that big peak on my bi's.

 

[bignate73]

lets clarify bicep over total arm size before going any further

 

[overcome73]

imo, arm size increases with core movements. bench, Dips, rows and underhand grip chins will increase arm size as the overall body grows and the poundages increase.

 

[Itsadeepburn]

When i first started lifting again i would do alot of curls like an idiot newbie, and even worse i did them before i worked out my back......now for the last 7 weeks it goes like this Deadlifts 5x5 Bent over rows 5x5 Dumbell rows 3x5, then lat pulldowns or chin ups, and then like 2 or 3 sets of standing straight bar curls one week and then the next week i might do 2 or 3 sets of preacher curls.....I have never had a "defined" bicep with the peak in my life, even when i was like 8% body fat in the Marines, but now that i am not over training them, they are definately growing.

 

[SgtSlaughter]

My biceps grow the most from back movements:

Rows (DB, Barbell, Machine...)
Heavy Deads

You didn't mention Deadlifts... start doing them if you don't already you'll see a huge difference along with rowing movements.

 

[Pikaberdot]

Close-Gripped underhand Pullups.

 

[alex2678]

I think everyone hit the nail on the head already. If your bent overs and weighted chins go up your bi's will grow no matter what. Are you keeping track of your workouts? Can't overemphasize the most basic concept in bodybuilding is progressive resistance. Doesn't take much either. One extra rep per workout or an additional 5 pounds added to the bar every other week will change your body completely in one year.

 

[altimus]

like everyone has stated, bent over rows, chins, deads, all great for putting size on arms. oh yea, squat too!