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!

 

[s8nlilhlpr]

Actually I'm curious about your "parralel" squat here. Almost everyone here advocates full ROM, ATF squats, any particular reason you think yours are a better idea?

 

[sidney61199]

I have always been a supporter of perfect form and that is all I use. Maybe I'm wrong here but if you have the perfect form for all exercises above why would they all be hitting the bi's so much. I've been going to the gym and reading up on stuff since I was about 16 so I'm not a total noob but I am self taught. I'm also not a total puss in the gym either so I'm pretty sure I've been doing things right. Back to my questions, I can see how diffrently target muscles effects other indirectly (example: bench and shoulder/bi's) but I just think if you do an exersise 100% correct not much should carry over into diffrent muscle groups. I'm clearly in the minority here but I'm not afraid to post my opinion (just afraid of your answers, don't flame me too bad). Thanks for any input.

 

[VSUdude]

I am only referring to bicep peak, not total arm size. My tris are great, I just wanna add more to my biceps.

It seems that most of you guys trust the growth of your bis to your back workouts. As soon as this semester is over, I am going to try the Bill Starr 5x5 routine and from what you guys say, this sounds like it might give me some good results on my bis.

 

[Fajitas]

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.

Agreed, this is great advice!

 

[duke of angels]

I have always been a supporter of perfect form and that is all I use. Maybe I'm wrong here but if you have the perfect form for all exercises above why would they all be hitting the bi's so much. I've been going to the gym and reading up on stuff since I was about 16 so I'm not a total noob but I am self taught. I'm also not a total puss in the gym either so I'm pretty sure I've been doing things right. Back to my questions, I can see how diffrently target muscles effects other indirectly (example: bench and shoulder/bi's) but I just think if you do an exersise 100% correct not much should carry over into diffrent muscle groups. I'm clearly in the minority here but I'm not afraid to post my opinion (just afraid of your answers, don't flame me too bad). Thanks for any input.

Sidney since you have been working out since your were 16 you probably are a "veteran" as far as size comes. If not you haven't been consistent or lifting "properly" (whatever that is!) with a good diet. As a veteran all size in arms comes with gains across all muscle groups for purposes of functionality. Your body has no reason to curl a 100 DB if you can't row it...

You are 6'5 270 so I cannot imagine you having "small" biceps. Your BF% is 22 so if you want them to appear larger I'd say LOSE THAT FAT! Other then that bicep shape is genetic, there's not much you can do about it.

I don't understand your 100% correct form statement. If your doing a lift that is meant to isolate 1 muscle as much as possible (it's impossible for perfect isolation...) you are making some sense. If your doing a large compound movement like squats, dead lifts, rows... etc your statement is completely false if your using 100% good technique. All muscles in a functional compound movement work together as they would in the real world, thus as one gets strong all must get stronger to compensate otherwise your body is not only inefficient (extra power never used) it is potentially harmful because they won't work together properly and in balance. I've read about power lifters exploding their biceps trying to get a huge lift... I'm certain this would indicate the biceps are working their ass off to keep up with your powerful back and leg muscles.

There's also been scientific studies showing arm isolation movements produce no results on their own for veteran lifters. As far as noobs go of course it does something, but I bet that curl is making their shoulder stronger since they're so out of shape! I'd actually prescribe the isolation movements to a beginner before I'd tell someone who's trying to bulk to do them...

Even body builders who live on isolationism bulk with the compound movements and only rely on trade knowledge ("folklore") when they're cutting and shaping. As far as I know these simply burn more calories and it's already tough to eat enough when bulking!!!

There is some off in space chance you might have biceps with extremely good leverage (because of where the muscle connects) and aren't full size, but I doubt it. Most likely just have "flat" biceps because as far I can tell NO ONE under works their biceps. Often times it their first lift so they can max it!! lol... I'm going to make another post about bicep isolationism...

 

[mad_monkey59]

Heavy compound movements, heavy barbell curls, preacher curls.

Worked for me.

 

[kiosk]

Agreed, this is great advice!

I dunno man. The problem with this approach is that your torso will grow also, so
in my case where I have proportionally smaller arms this approach doesnt help.
Yes I have put inches on my arms by compound movement, but the problem is my back and chest have grown as well, so my arms still look small in comparison

it sucks...genetics are a biatch.

 

[sidney61199]

Good info above but I would think the strength means size? I can get 4 or so reps of 115lbs (2x45's, 2x5's, 15lb bar) so why wouldn't my arms be bigger (there 16"s cold and rested)? Also I row about 200+lbs and T-bar row 160lbs (3x45's + a 25lb), I can go on but in other words I'm pretty strong all around. Not to be egotistical but if I looked as strong as I was I'd be pretty damn big. My problem is I'd easily settle for the other way around and look ripped and not be that strong (if that made sense). Any ways as I said in my first post I can give some good advise on tri's but you wouldn't want to listen to me about bi's. There strong but don't look it.

 

[64Pilot]

Peak is genetic. If you want a little more size then work them on back day, after perforoming some pulling movements. From there just go heavy, but not to the point your form deteriorates. Just romp on your biceps. heavy standing barbells. drops sets etc.... At the end of the day it comes down to genetics

 

[sidney61199]

I think your right. I hate to pull the genetic card but mine look ok size wise but I'm just not getting that peak. It's improved over time and I'm hitting the weights hard as hell here lately so I hope it will get some what better but I guess to get that softball looking knot on the top of your arm you have got to have some good genes. I still think with a little time I could get there but I would think I would have been there by now.