Biceps Wont Grow..Please Help.

[SugarJay0126]

Yeh, work them twice a week, one time as an accesory to your back workout and an all out arm workout on another day. As far as exercises I like exchanging BB curls for heavy cable curls every now and then to help the peak out alittle bit. -Jay

 

[thelion2005]

If I understand ... that's 12 total sets twice a week.
Perhaps you are overtraining?

The key exercise is the standing curls. Move your hands in so they are next to your thighs. This puts all the force directly on the muscle. Cheat on the last two reps of the final 3rd set. 8, 6,6 reps. Put some power into it.

Next incline curls beginning with the hands facing the thighs ... the thumbs rotating out as you curl up and down as you return. This exercise will lengthen more than Scott curls and mimics the second function of the biceps. 3 sets of 8 very strict.

Last, concentration curls Arnold style ... standing, bent over with elbow against knee, arm straight down. Opposite hand bracing. Curl straight up slowly to delts. 3 X 8 again.

Do this correctly and you'll grow.

 

[kethnaab]

do you do biceps on the same day as your lats?

 

[eat big]

Spider Curls till your arms give up.

 

[mekannik]

Increase on arms - deadlift, heavy rows, pulls.

Search for some bicep excercises on T-mag.
http://www.t-nation.com/findArticle.do?article=152bicep2

Poliquin relates that and inch on the upper arm comes about from, I think, 5# gain in body weight.

 

[Ramcononer]

I usually do combine lats/back and biceps on the same day. Since Im a student and work full time I have to really focus on gettin in my time at the gym which I do very well. And for silver. I have noticed tremendous growth naturally. I am 22 and started lifting religiously at 20 a few months before I turned 21. I started at 174lbs standing 5'11. I am not sure of my body fat then but I had alittle fat near my nipples and my lower abdomen. Two Months ago I hit my highest weight ever of 206. My strength increased alot and I also seemed to tighten up a bit and lose some of the body fat. Dont get me wrong my biceps did grow but in comparison it seems like not alot..For instance..begining Incline press. 100lbs for 3 A week ago 265 for 4. I wasnt able to do dips now they are a regular part of my workout and they are unassisted. same with pullups. anyway I appreciate all of your help guys. and I will definately experiment with some of your techniques.

 

[kethnaab]

honestly, depending upon what you're doing for back, you're probably doing *too much* for your biceps

dump all the extraneous work for about 2 or 3 weeks, then pick one of the following 3 exercises for your biceps, and spend a few months becoming a master at it:

1) DB Hammer curls
2) Barbell curls
3) EZ Bar Curls
4) Regular DB Curls

Do 3 sets at the end of your back workout, shoot for 10 reps per set. Once you get all 30 reps with minimal swing/lean, then up the weight and have at it again.

 

[Iliketolift]

I do bis once a week and they are huge now.

 

[TheOak84]

it takes alot for ur arms to get big, depending on ur genetics.. even so, eat more calories, heavy rows, more compound exercises. lots of frequency and intensity, with low/moderate volume

 

[Extra_Strong]

it takes alot for ur arms to get big, depending on ur genetics.. even so, eat more calories, heavy rows, more compound exercises. lots of frequency and intensity, with low/moderate volume

food!!! food!! food!!! eat more if U want to grow.

u have to take in more cals. if you start gaining some fat you will at least know you are eating enough.