Biceps Wont Grow..Please Help.

[Ramcononer]

I've been lifting religiously for a year and a half and before that on and off for a couple of years..My diet is decent alot of Live proteins, low fat med carb intake.
I hit bi's twice a week usually. Wide grip barbell curl, preacher curls then dumbell curls..If I still havent achieved a good pump Ill do more..but to my dismay no gain. A little strenth but no size or peak...?? Any and all suggestions welcomed...thanks guys.

 

[Cynical Simian]

A little strenth

There's your problem. Start with a weight you can handle, use good form, and increase the weight in appropriate increments.

 

[psychedout]

Live protein? ROFL!!!!

Post up your full training routine and maybe we can offer a diagnosis. Its a bit to unfocused to offer a remedy at this point. If I were to wager a guess it would be insufficient frequency, too much focus on isolation, and not enough focus on core lifts.

 

[perp69]

What is a live protein? Did you mean liver protein?

Perp

 

[UrlMighty]

A pump when I'm working out is just a nuisance which impedes my ability to work. Work to increase your capacity on the core, compound lifts. Add 10 or 20 pounds to your frame through working the whole body and eating to grow. You'll add an inch or more to your biceps in short order.

 

[Assertive Guy]

I've been lifting religiously for a year and a half and before that on and off for a couple of years..My diet is decent alot of Live proteins, low fat med carb intake.
I hit bi's twice a week usually. Wide grip barbell curl, preacher curls then dumbell curls..If I still havent achieved a good pump Ill do more..but to my dismay no gain. A little strenth but no size or peak...?? Any and all suggestions welcomed...thanks guys.

What made a big difference to me at that point was adding chin-ups (underhand grip/palms facing you), or lat pull downs. Indirect work on them. Also do partials with heavier weight or 30%-40% more weight and do negatives.

 

[musketeer]

My fav bicep exercise was incline dumbell curls 4-6 strict to failure and then a weight drop and more strict reps. I now dont work arms directly - curl grip chins, bent rows, deadlifts and powercleans are my mainstay.

 

[Ramcononer]

Thanks guys...I do use fairly light weight to make sure my technique is ok..hhaha and by live protein I mean once alive protein..fish, chicken turkey etc. I didnt make any sense...Should I hit bi's more than twice a week...whats a good core bi exercise. This is exactly what I do for Bi's..Please critique.
wide grip barbell curls 4sets each set I increase weight starting with the 45lb bar.usually 5lbs a side.
I then do preacher curls with 20lbs a side 4 sets
Next I do dumbell curls with like 25lbers
My technique is there but it seems like my bi's are the hardest part to get to grow..chest no problem tri's the same but bi are just not there.

 

[Womanizer]

Hittin bi's twice a week is good man

 

[silver_shadow]

Thanks guys...I do use fairly light weight to make sure my technique is ok..hhaha and by live protein I mean once alive protein..fish, chicken turkey etc. I didnt make any sense...Should I hit bi's more than twice a week...whats a good core bi exercise. This is exactly what I do for Bi's..Please critique.
wide grip barbell curls 4sets each set I increase weight starting with the 45lb bar.usually 5lbs a side.
I then do preacher curls with 20lbs a side 4 sets
Next I do dumbell curls with like 25lbers
My technique is there but it seems like my bi's are the hardest part to get to grow..chest no problem tri's the same but bi are just not there.

well there's no such thing as a core exercise for bi's. but a core exercise like bent over BB rows will also work the bi's. and you could do some chinups too. but i'm also curious whether you've experienced satisfactory growth overall. too often we hear someone come in and say that his biceps/triceps/chest calves are not growing but it then turns out they aren't too big to begin with and that stems mostly from not eating enough. in such a case the answer is to simply learn more about diet. maybe if you post up your present stats and your stats before you started lifting...

 

[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.

 

[Tweakle]

go slap your mom and dad around, it's their fault for giving you shitty arm genes.

once you're done with that then suck it up and try to get up to benching 405 for reps, rowing the same, chins with 100lbs, dips with 200+... then come back and if you're still complaining about shitty arms you are excused from the gym for life.

 

[silver_shadow]

go slap your mom and dad around, it's their fault for giving you shitty arm genes.

once you're done with that then suck it up and try to get up to benching 405 for reps, rowing the same, chins with 100lbs, dips with 200+... then come back and if you're still complaining about shitty arms you are excused from the gym for life.

ROFL!!!

cant get better advice... man you crack me up.

 

[Ramcononer]

Haha...I should slap my mom. But my arms are too week. Silly broad. Bet that lady cant bench no 405.

 

[letsrun4it]

What species can bench 405 for reps?

 

[Womanizer]

tweakles mom, that bitch is a beast!

 

[orionstar]

Perhaps you're to focused on your biceps and you're over-training them. I would stop for 2 - 3 weeks, do other exercises that don't focus on your biceps. Give your biceps a chance to fully heal and then begin again slowly. I would continue with the preacher curls, lat, dumb bell curls and I bet they will improve.