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Biceps dont grow!!! I hate triceps!!!

T

tommboy

New member
My biceps don't grow! I have pretty big arms but it is all in my tricep!! I hate this crap I just want my biceps to grow!!! (doesnt everyone) What do you do right now im working them first and doing

3 x ez bar curl 5-7
3x db curls 8-10
3x preacher curls 10-12


And I even tried working them twice a week, but I stopped that because I was too scared I was gonna overtrain them. Help me make them bulge!!
 
Try doing Drag curls. You drag the bar up along your chest keeping the elbows stationary!
Bear in mind you won't be able to handle as much weight as you are accustomed to but it will stimulate growth.
RADAR
 
RADAR said:
Try doing Drag curls. You drag the bar up along your chest keeping the elbows stationary!
Bear in mind you won't be able to handle as much weight as you are accustomed to but it will stimulate growth.
RADAR
Click to expand...

drag curls for radar = full drag attire, nothing short of a miniskirt and high heels, make up too.

:p :p

Those sound really interesting actually, I'm gonna grab my tube top and try em out.
 
working them twice a week probably isn't the best idea

one exercise that may help too: Do one very intense set of "running the rack" with dumbells

ex: start with 60 pounds, rep out as many until failure. Immediately drop to 50, 45, 40, etc until you are down to 20-30 lbs. Do about 4-5 very intense back to back sets, lowering the weight after each set. Do each set to failure- your biceps will blow up
 
RADAR said:
Try doing Drag curls. You drag the bar up along your chest keeping the elbows stationary!
Bear in mind you won't be able to handle as much weight as you are accustomed to but it will stimulate growth.
RADAR
Click to expand...






Do you use ez curl bar? How many sets? You drag the bar along ur stomach/ chest?
 
EZ bar preacher curl...building the biceps of every single Mr. Olympia First place holder.

Personally I'd drop the sets of 12 and keep them between 10-6. I've found pyramiding always helps for certain body parts.

Or you can blame your parents for giving you undesireable bicep genetics.
 
tommboy said:
Do you use ez curl bar? How many sets? You drag the bar along ur stomach/ chest?
Click to expand...

You can use the EZ Curl bar ,however i prefer the straight bar ,it helps work the peak on the bicep!


RADAR
 
bruce410 said:
radar u mean leaning over and pulling the bar towards your chest
Click to expand...


You stand like you are going to do a regular Bicep curl but you keep the bar to where it follows right outside your abs & chest.This places all the stress on the biceps and eliminates cheating.


RADAR
 
When I was in body building phase I did 18 sets of biceps... step it up... change ur workout to 3 ez bar, 3 straight bar, 3 db curl palm up, 3 hammer curl, 3 preacher curl, 3 rope curl... you get the idea.... if ur on sauce 18 sets should be easy... 30 sets for back, 21 sets for chest, 18 tris, 18 shoulders etc... for me I couldn't get a pump unless i did alot of work... and also sandman is right, i love mega sets at the beginning...

Also force reps are great... do one armed preacher curl at a weight u can do about 5 at and then help urself get 10-12 with the other hand...
 
The only way you will get them to grow if the basics arent doing it for you is to start doing bi's twice a week and each workout different things. Now nothing will happen overnight and nothing will happen without proper diet and rest.

I do the following for bis

Tuesday for bis:
Hammers
Preecher curls
45lb barbell curls (warm up with just the bar then add weight as needed, and remember to use wide grip close grip etc)

Friday for bis

Incline DB curls or Alt standing DB curls
EZ Bar curls

I mix and match and change hand positions etc and always get the negative movement too.

Id put the tape measure down for 6 months because it always fucks with the head and just train diet and rest right and supp right. Also a big part is reshaping the arm that has nothing to do with growth itself.

Dont have the biggest arms here but what i have in common with many is that my arms take forever to grow.

a23.jpg



a24.jpg
 
I'm gonna try those drag curls too. Don't hate your tri's cause they're big bro. They are obviously a strong point for you and you should embrace them. When a body part wants to grow on me, I just keep feeding it; that's how you get big fast. I always seem to even out somehow though.
 
My advice would be to always check diet and rest first, then look at the workouts. That being said, maybe you oughta give Madcow's 5x5 routine a shot or Dual Factor Hypertrophy Training. The more I learn and apply, the more I'm now against working to failure on each set. I know a lot of guys will tell me I'm wrong or crazy, but if working to failure works for you great, but I think personally think it's time to bury that way of training.
 
The drag curl sounds pretty hot....definately gonna try that one (but with dumbbells). As far as hammers, alternating, or supination curls, I always try to use my bicep only...as in flex it hard during both eccentric and concentric motions. Force it to do all of the work.

Oh yeah, and I train bi's from a primary workout standpoint with dumbbells only. No cheating and it keeps me even.
 
if working to failure works for you great, but I think personally think it's time to bury that way of training.[/QUOTE]



NEVER! phtttt!~

RADAR
 
drag curls are old school - I did them last summer as part of my routine, the burn is killer you have to drop the weight by so much. Do the slow and don't rock.

I am the same my triceps grow my bis don't
 
tommboy said:
My biceps don't grow! I have pretty big arms but it is all in my tricep!! I hate this crap I just want my biceps to grow!!! (doesnt everyone) What do you do right now im working them first and doing

3 x ez bar curl 5-7
3x db curls 8-10
3x preacher curls 10-12


And I even tried working them twice a week, but I stopped that because I was too scared I was gonna overtrain them. Help me make them bulge!!
Click to expand...

I used to have problems with my bis, and three things made a big difference for me:

1. Pull ups
2. incline DB curls
3. close grip chins

They will come around, bro, just work them hard.


Bluesman
 
But honestly...can some of this just be due to genetics? I know guys that have massive calves and they do not hit them very hard. And they admit to me that either their father or mother have big calves.

Like for example me. I get compliments on my back. But I think I go pretty easy when doing back exercises. And yet the back just grows and grows!

Legs!? Pssst! Both sides of my family of chicken legs. They see my legs and thing I have monster legs. When in fact I still have chicken legs. I have even done leg exercises twice a week for about 2 years straight. I gave up doing this a couple of years back because I was just wasting my time. NOTHING FUCKING HAPPENED!!! My legs remained the fucking same!!!
 
I used to have to have problems getting my bi's big until my boy told me to try his workuout which included:

warm set 1 12-15
Straight bar curls 3 8 or 10 (6 for max weight)
Hammer curls 3 8-10
DB consentration curls 3 8-10
Reverse grip ez or straight bar curls 3 8-6 (arnolds i think)

I've been following this basic routine for a feew weeks and my arms are growing more than ever. with these movements in this order i feel my bi's all over the place.
 
imo hammer curl and reverse curl will pop up ur brach muscle and create an illusion of a peak its the muscle under the bicep so gowing it will make ur bis pop, forearms will make ur upper arms look better too
 
monster2929 said:
imo hammer curl and reverse curl will pop up ur brach muscle and create an illusion of a peak its the muscle under the bicep so gowing it will make ur bis pop, forearms will make ur upper arms look better too
Click to expand...

With that being said i haven't seen my bi's grow this much ever. The day after my arms are pumped and look full. Then 2 days later i hit tri's ...........
 
Straight Barbell curls 3x6-8 super strict form with a little wider grip, for overall bicep development, and will kill the outside head of your biceps.

45 degree incline curls 3x6-8 works on the top biceps peak

Hammer curls 3x6-8 for bicep thickness and development of the brachialis, the little ball above your elbow between your bi's and tri's.

Just a suggestion, but if what you're doing is not yielding you any results, then definately switch up your exercises, regardless of what they are. Your biceps may have gotten used to what you're doing if you've been doing the same routine for awhile. Just my .02

Brahma
 
I try to mix up my bi routine because preacher curls can get boring after a while. I didn't invent this exercise but I thought I would mention it. Take a straight bar and put 70% of your max on it. Do 7 raises only half way to where the bar is even with your waist, then immediatley do 7 lowers half way where the bar is even with your waist, then immediately do 7 full curls. I call it the "21" exercise. Do three sets of these adding weight each time. The pumps are insane. This needs to be a very controlled exercise with precise movements and no cheating. Sometimes it helps to put your back up against a wall to keep from swaying.
 
strohs said:
I try to mix up my bi routine because preacher curls can get boring after a while. I didn't invent this exercise but I thought I would mention it. Take a straight bar and put 70% of your max on it. Do 7 raises only half way to where the bar is even with your waist, then immediatley do 7 lowers half way where the bar is even with your waist, then immediately do 7 full curls. I call it the "21" exercise. Do three sets of these adding weight each time. The pumps are insane. This needs to be a very controlled exercise with precise movements and no cheating. Sometimes it helps to put your back up against a wall to keep from swaying.
Click to expand...

I used to do these when i was a lot younger, in highschool training for football. We called them 7&7's, they will fry your arms if you do them with strict form.
 
Yeah I think I picked that up my highscool gym also. They will burn you to death. I like doing them every now and then. You just can't beat seated arm dumbell concentration curls sometimes. I recommend doing these every bicep workout. Form is everything. I see so many guys in the gym using too much weight and their form is scary.
 
strohs said:
I try to mix up my bi routine because preacher curls can get boring after a while. I didn't invent this exercise but I thought I would mention it. Take a straight bar and put 70% of your max on it. Do 7 raises only half way to where the bar is even with your waist, then immediatley do 7 lowers half way where the bar is even with your waist, then immediately do 7 full curls. I call it the "21" exercise. Do three sets of these adding weight each time. The pumps are insane. This needs to be a very controlled exercise with precise movements and no cheating. Sometimes it helps to put your back up against a wall to keep from swaying.
Click to expand...

Yup 21's.... a good excersice that i totally forgot about 7 low - 7 high - 7 full movement!!! Great reminder!
 
strohs said:
Yeah I think I picked that up my highscool gym also. They will burn you to death. I like doing them every now and then. You just can't beat seated arm dumbell concentration curls sometimes. I recommend doing these every bicep workout. Form is everything. I see so many guys in the gym using too much weight and their form is scary.
Click to expand...

Those are the guys that have dumbells that are about 30lbs to heavy, are swaying all over the palce, and they're screaming at the top of their lungs on every rep. I just shake my head and laugh quietly.
 
Brahma_Bull said:
Those are the guys that have dumbells that are about 30lbs to heavy, are swaying all over the palce, and they're screaming at the top of their lungs on every rep. I just shake my head and laugh quietly.
Click to expand...

....while walking out with their women. Women don't give a shit how much you can lift. The only thing they notice is my hard body and then their panties ignite. :evil:
 
Call me crazy, but I think one of the biggest factors in getting my arms to grow has been bent over rows. Yes I do rows for back, but you get a lot of arm work as a secondary muscle group. I also do the normal bicep exercises, dont get me wrong... but whenever someone complains about their bicep size I always ask them how much they can row. I have yet to see someone who could do barbell rows at 225-315 lbs with pencil arms. So my advice is to work in heavy barbel rows into your routine if you dont already do them.
 
Oh and i forgot I LOVE MY TRICEPS!!! (since the thread starts with i hate triceps) My tri's grow pretty much with any upper body exercise gotta love em!!!!!!
 
Outtlaw said:
Call me crazy, but I think one of the biggest factors in getting my arms to grow has been bent over rows. Yes I do rows for back, but you get a lot of arm work as a secondary muscle group. I also do the normal bicep exercises, dont get me wrong... but whenever someone complains about their bicep size I always ask them how much they can row. I have yet to see someone who could do barbell rows at 225-315 lbs with pencil arms. So my advice is to work in heavy barbel rows into your routine if you dont already do them.
Click to expand...

ok, you're crazy :chomp: j/k yeah bent rows are a great exercise for arm development, so are deads as well, as far as secondary lifts go.
 
Outtlaw said:
Call me crazy, but I think one of the biggest factors in getting my arms to grow has been bent over rows. Yes I do rows for back, but you get a lot of arm work as a secondary muscle group. I also do the normal bicep exercises, dont get me wrong... but whenever someone complains about their bicep size I always ask them how much they can row. I have yet to see someone who could do barbell rows at 225-315 lbs with pencil arms. So my advice is to work in heavy barbel rows into your routine if you dont already do them.
Click to expand...
thats why i asked at the begining of the thread cause i do to, it really helps with the seperation where the bicep starts. i remember a post up a month ago and a dude said if you want your arms to grow put on 50lbs on your deadlifts, rows, and pulldowns. i need to deadlift with more intensity. i am gonna try the drags today though, i need a good pump, working out natty after exeriencing deca and winny pumps sucks ass.
 
bruce410 said:
thats why i asked at the begining of the thread cause i do to, it really helps with the seperation where the bicep starts. i remember a post up a month ago and a dude said if you want your arms to grow put on 50lbs on your deadlifts, rows, and pulldowns. i need to deadlift with more intensity. i am gonna try the drags today though, i need a good pump, working out natty after exeriencing deca and winny pumps sucks ass.
Click to expand...
sucks to be you.Iam loven my pump.thanks bro.
 
I think its all form and listening to your body. My arms aren't very big 17.5"s... I have people come up to me and ask what I do all the time. They tell me my arms are huge.
Here is all I do:

Wide grip curls 4 sets 15, 12, 9, 6 *increasing the lbs each set
Pronated curls 4 sets 15, 12, 9, 6 *increasing again each set

*I change up the next two sets between what is listed below:

Hammer curls 4 sets 15, 12, 9, 6 *increasing again each set
Cables.. standing between. Like you are doing a dbl bi shot. I flex the whole way in.. then the whole way out. It gives you a massive peak
Concentration curls 4 sets 15, 12, 9, 6 *increasing again each set
Standing cable curls 4 sets 15, 12, 9, 6 *increasing again each set
Rack. Start at 50's or so do as many as I can then drop 5lbs and repeat until I am curling 5lbers.

*On all of these exercizes I follow strict form. No swaying. Elbows are locked in at my side. They don't move forward when the dumbell gets near my shoulder. If you do that... drop the lbs until you don't. You are only cheating yourself

Listen to you body too!
 
I squeeze my biceps for a few seconds at the top of the contraction..... it burns like hell and it's helped my biceps grow
 
slat1 said:
I think its all form and listening to your body. My arms aren't very big 17.5"s... I have people come up to me and ask what I do all the time. They tell me my arms are huge.
Here is all I do:

Wide grip curls 4 sets 15, 12, 9, 6 *increasing the lbs each set
Pronated curls 4 sets 15, 12, 9, 6 *increasing again each set

*I change up the next two sets between what is listed below:

Hammer curls 4 sets 15, 12, 9, 6 *increasing again each set
Cables.. standing between. Like you are doing a dbl bi shot. I flex the whole way in.. then the whole way out. It gives you a massive peak
Concentration curls 4 sets 15, 12, 9, 6 *increasing again each set
Standing cable curls 4 sets 15, 12, 9, 6 *increasing again each set
Rack. Start at 50's or so do as many as I can then drop 5lbs and repeat until I am curling 5lbers.

*On all of these exercizes I follow strict form. No swaying. Elbows are locked in at my side. They don't move forward when the dumbell gets near my shoulder. If you do that... drop the lbs until you don't. You are only cheating yourself

Listen to you body too!
Click to expand...


The standing cable curls works great if you never done them before, also try doing cable crossovers and concentrate on the bi's more than the chest...the only thing i like to do also is cheat on my last few reps to squeeze out a few extra. believe me you will have massive amounts of blood flowing to your arm if you squeeze out a couple extra
 
One thing you might want to look at is your form when you do curls. Almost all of the people I watch at the gym move their elbows up when they curl the weight up, and then move them back down when the lower the weight. This takes alot of the stress off of the biceps and puts it on muscles like your anterior delt. It is scary how many people dont do curls the right way. That metal band that fits around your waist with straps on it that fit over the shoulders, Arnold used to really like it, may help some people keep it strict. Or try standing against a wall and keep your elbows glued to the wall.
 
RADAR said:
Try doing Drag curls. You drag the bar up along your chest keeping the elbows stationary!
Bear in mind you won't be able to handle as much weight as you are accustomed to but it will stimulate growth.
RADAR
Click to expand...


HOLLY SHIT!!!!!! i have never herd of this til i read the post yesterday so i tried to use it in todays work out.....call me a pussy or something cuz i was using the strait bar 50 on my first set and by the end of the second set my arms were already pumped like i just did 6 sets of regular curls......i wish i could give karma cuz thats so good assssss mutha fuckn works out....props buddy
 
Last edited:
maldorf said:
One thing you might want to look at is your form when you do curls. Almost all of the people I watch at the gym move their elbows up when they curl the weight up, and then move them back down when the lower the weight. This takes alot of the stress off of the biceps and puts it on muscles like your anterior delt. It is scary how many people dont do curls the right way. That metal band that fits around your waist with straps on it that fit over the shoulders, Arnold used to really like it, may help some people keep it strict. Or try standing against a wall and keep your elbows glued to the wall.
Click to expand...

they were called the arm blaster or something like that. I used to work out in a gym with a lot of pro football players, and they all did their curls standing against the wall. They were cool enough to give me some good training advice and it helps keep your traps and delts out of the movement.
 
I tried those drag curls RADAR talked about. They isolate very well, and seem to work great. I'm going to incorporate them into my bi work-outs for a while and see what happens.
 
Should I ease up on tricep routine? Or keep blasting them? I just dont want them to be too out of porpotion with my biceps...... do you think they will catch up? porpotionally if I keep blasting my biceps?
 
tommboy said:
Should I ease up on tricep routine? Or keep blasting them? I just dont want them to be too out of porpotion with my biceps...... do you think they will catch up? porpotionally if I keep blasting my biceps?
Click to expand...





Keep hitting them, everything eventually falls into place,as long as you don't favor them more than your bi's


RADAR
 
maldorf said:
One thing you might want to look at is your form when you do curls. Almost all of the people I watch at the gym move their elbows up when they curl the weight up, and then move them back down when the lower the weight. This takes alot of the stress off of the biceps and puts it on muscles like your anterior delt. It is scary how many people dont do curls the right way. That metal band that fits around your waist with straps on it that fit over the shoulders, Arnold used to really like it, may help some people keep it strict. Or try standing against a wall and keep your elbows glued to the wall.
Click to expand...

Good advice. I also recomend sitting backward on the preacher curl bench and keeping your elbows against the pad.
 
keep in mind biceps are a very small musclegroup compared to the rest of your body so it's really easy to overtrain them, don't do too much warming up because they fatigue very easily and i don't like too much pump because i can't contract the muscle very well and my range of motion gets limited.

Do 3-6 reps each set with heavy weights, make sure your technique is good so you don't mess up your elbows. My bics don't grow from highreps! heavyweight is the key
 
RADAR said:
Try doing Drag curls. You drag the bar up along your chest keeping the elbows stationary!
Bear in mind you won't be able to handle as much weight as you are accustomed to but it will stimulate growth.
RADAR
Click to expand...
Did that last night. Killer pump and arms are sore today and very rarely can I get sore biceps. :)
 
strohs said:
Do 7 raises only half way to where the bar is even with your waist, then immediatley do 7 lowers half way where the bar is even with your waist, then immediately do 7 full curls. I call it the "21" exercise. Do three sets of these adding weight each time. The pumps are insane.
Click to expand...

21's are a terrible exercise. A pump has nothing to do with growth. If you want to get your arms looking good before you go to the beach do a couple sets of these; if you actually want them to grow lift some heavy weights.
 
tommboy said:
My biceps don't grow! I have pretty big arms but it is all in my tricep!! I hate this crap I just want my biceps to grow!!! (doesnt everyone) What do you do right now im working them first and doing

3 x ez bar curl 5-7
3x db curls 8-10
3x preacher curls 10-12


And I even tried working them twice a week, but I stopped that because I was too scared I was gonna overtrain them. Help me make them bulge!!
Click to expand...

just concentrate more on your bi's and when it comes to tri's, work the tri's light weight and lot's of reps - that way you'll get that cut look.

try this:

http://www.t-nation.com/readTopic.do;jsessionid=472D6D13A056AEF07312276693DEDD17.hydra?id=198626
 
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