biceps not developing?

[MoobzSuck]

I workout 3-4 times a week. Different muscle groups each time. I do biceps and shoulders together and sometimes i switch it up biceps and abs. But what im trying to say is i dont over work my biceps, but enough to atleast be able to see something. Everything else is developing and im happy but my biceps make me wont to quit lifting. I mean i tell people i dont workout because i dont have biceps cus they would probably ask me k lets ur arms but i barley got anything. And if i do show i show my triceps. But the point is im pretty sure im doing everything right but these biceps wont develop. Im 17 btw.

Did anyone ever go through this?
and if so what did you do to actually gain biceps?!

thanks a million!

 

[ExtraMile]

Shit man i do exactly the same, i have big shoulders but like you my biceps dont grow fast, my pecks and shoulders do but not my arms and it pisses me off when for example someone asks how much i weigh, and i say 10 stone (140lbs) (im 14) and their like omg wtf im 8 stone and im taller than you?! and i would say well iv got more muscle than you, but your right the first thing people want to see is your biceps, so if you dont have good bi's then you are fucked tbh, so yeah..

 

[drsketch]

I say give it a year or so and see if you see improvement then. IMO triceps and biceps are probably one of the most difficult places to gain size in.

 

[MoobzSuck]

bump^

you advise please!!

 

[SouthernLord]

What are your stats? Age, weight, BF%, etc. It takes 10 to 15 pounds of overall weight gain to add one inch to your upper arms. Are you hitting the big compound lifts hard? You could waste a lot of time isolating your arms, but until you hit certain benchmarks in the compound lifts and gain a lot of quality muscle you will more than likely have small arms.

 

[Go For Gains]

Hes 17.Years young. he stated

First bro , keep at it..time will come, ....For Biceps..I do the main stuff main lifts.

Concentrate on your movement. Slow and easy..squeeze that bicep at the top...get the blood to flow to it.

 

[Big_BK]

Bi's are a stubborn point for me as well. I am tall and have long limbs so they look even smaller then they are. I have a friend who is shorter but has the same size arms and his look massive compared to mine. Big shoulders can also make your bi's appear smaller then they are. Just the way the cards are delt, hammer the weak spots and try to make them better.

 

[Elementality]

If you got access to a pool try swimming using "S=Turns". Builds your arms like crazy. Look at any pro surfer or swimmer. Can't squat, deadlift, or bench for sh*t, but their biceps will make you want to rip of their arms and glue them onto yours. I surf and my arms have and lats have always been way big. When I started going into the gym I couldn't curl much, but I could do a lot of pull ups. I think curling may be overrated. Probably builds certain edge or tone to it, but I think stuff that uses your arms, back, n core strength in one exercise gives you the mass your looking for in your arms. < LIKE S- TURNS>

Try and get floaters for your feet too so you dont kick and you just use your arms n back to swim, then you'll really feel the burn. Plus your lungs get strong and your fat will melt away which will make your arms stick out even more.

I think more people should consider swimming. When you're lifting and swimming you won't become the greatest swimmer in the world because swimmers don't do well with a lot of heavy muscle to pull, but, swimming will sculpt you up, keep your body fat low and endurance high.

 

[highlander555]

I think one of the best ways to improve your bi's (and one of the most overlooked) is to forcus more on strengthening your back. You biceps are basically made to assist your back in pulling motions, and your body won't let them grow too dissproportionatly to your back. Plus, a lot of the pulling you do to strengthen your back is going to recruit your biceps no matter what.
Bottom line: a strong, big back often equals bigger bi's.

 

[Sue Me]

I'd throw in some 21's...they seem to make my biceps start peaking if I toss those in the rotation. Just keep at it - keep eating, lifting, and sleeping.

What's your current Arm Routine Look like?

 

[shogun7]

I think one of the best ways to improve your bi's (and one of the most overlooked) is to forcus more on strengthening your back. You biceps are basically made to assist your back in pulling motions, and your body won't let them grow too dissproportionatly to your back. Plus, a lot of the pulling you do to strengthen your back is going to recruit your biceps no matter what.
Bottom line: a strong, big back often equals bigger bi's.

This makes a lot of sense and something I'm trying to incorporate consistently.

 

[ScMc]

I think one of the best ways to improve your bi's (and one of the most overlooked) is to forcus more on strengthening your back. You biceps are basically made to assist your back in pulling motions, and your body won't let them grow too dissproportionatly to your back. Plus, a lot of the pulling you do to strengthen your back is going to recruit your biceps no matter what.
Bottom line: a strong, big back often equals bigger bi's.

This isnt always the case though...

My back is relatively jacked. I deadlift 425x1 at 170lbs BW. You'd expect my bi's to be pretty good but they aren't. They've been getting better lately though.

I would suggest alternating bicep curls and when you do those to failure, at the end of the set without stopping, start doing hammers to failure. I've seen some growth this way.

Good luck

 

[ScMc]

Also, like someone else stated... If you're not doing squats and deads, your arms arent going to grow much.

 

[halfcenturian]

You want bigger arms -- lift bigger weights. Also heavy back pull work, and, of course, Heavy squats and deads. Never sacrifice weight for form so do fewer reps and more sets... a lot more.

 

[Sue Me]

You want bigger arms -- lift bigger weights. Also heavy back pull work, and, of course, Heavy squats and deads. Never sacrifice weight for form so do fewer reps and more sets... a lot more.

+1 for the Heavy Deads

 

[the_alcatraz]

Get some overall size and do the core lifts - deads, squats, military press, bench. They will help you with your entire body development including bis. Try to do some hammers and heavy cheat curls too.

Are you looking for peak? overall size?

 

[ExtraMile]

If you got access to a pool try swimming using "S=Turns". Builds your arms like crazy.

How do you do them? Link to video plz, i cant find any...

 

[Elementality]

How do you do them? Link to video plz, i cant find any...

Just a normal free style stroke but stress the movement so you pull your arms in towards your elbows feeling the water resistance like you would curling dumbbells. Then push out the back with your triceps. Doing it this way, you really can work your bi's, thing is, your lungs will give out wayyy before your arms do, so you need to work up your lungs if they aren't already strong <like 6:30 - 7:00> minute mile without dieing after.

 

[ironcheif1984]

Try doing some drop sets. on your last arm workout with some dumb bells. Start at your highest weght that you would go to and do how evermany reps you can get with those then drop 5lbs and do as many with those and drop 5lbs do as many as you can with those and so on. It burns your Bi's out at the end of your workout.