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bi's wont grow
- Thread starter Mewi
- Start date
lightemup82
New member
I feel ya man Ive been working out for about 4 months and my 15 inch twigs just wont grow.being 6'3 180#
lightemup82 said:
you'll grow bro. 6 years ago I started over after about 10 years off. I was a skinny 165 lbs at 6'2" (most I weighed in college was 185ish - with a 29-30 inch waist and about 8% BF). Within 6-8 months I was back up to around 180-185. Now, 6 years later I weigh 210 - about 12-14% BF. My arms were 12.75 inches when I started, now they are 17.75 inches...but they were stuck at 16 to 16.5 inches for-ever!
Make sure you're eating enough and getting plenty of protein throughout the day. And work your ass off in the gym too. Keep track of what you're eating (esp. cals and grams protein), and shoot for 5000 cals/day, and minimum 250+ grams protein. You'll have to spread it out and eat every 2-3 hours. At one point, I was consuming 8000 to 10,000 calories a day. I'm a hard gainer with a hyperactive thyroid though!
Good Luck!
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Try constant tension movements for a few routines. Standing bar cable curls with ez curl bar attachment wide grip. Then drag a preacher bench over use the same ez curl bar attach. now use a close grip. Finish off with standing one arm cable curl. Alternate the standing one arms if you have a machine that will permit it, if not one arm at a time. Keep your rep range between 10-12 and go slow and controled sqeezing the bicep at peak contraction. Do 3 sets for the first two movements. Finish with 2 sets for the last movement. Stay strict warm your way up then try really f@#king hard. They will grow. Good luck!
crazyjoe
New member
Hey bro, try these. They are one of my favorite exercises to do at the end of my bi workout>awsome pump<. They are called 21's, watch the video. It does'nt matter if you start at the top for the first seven or the bottom, but whatever you do, do 7-7-7 like in the video. I usually do 2-3 sets.Mewi said:
http://www.youtube.com/watch?v=J2nANcY-oMs
holy ghost
New member
Yeah just bust out some 21s. The work all areas of bicep
cable curls are narly too for developing a bicep peak
ever try hammer curls
cable curls are narly too for developing a bicep peak
ever try hammer curls
Whenever I see someone mention bi's and tri's together in the context that one is growing and the other isn't, the first thing I always think is that they are being trained the same way.
As it turns out, the tri's are mostly fast twitch muscle and respond best to heavy lifting. The bi's on the other hand are mostly slow twitch and respond better to high reps. As with all muscles, you need to switch things around now and then but bi's should be trained mostly with volume while tri's should be taxed to failure most workouts.
The 21's that crazyjoe mentioned are great as are the incline curls the Mac173 spoke of.
The other thing that works great with bi's is drop sets; curl with dumbells to failure, then immediately grab two dumbells 10lbs lighter and curl to one rep higher then you got on the last set. Then drop another 10lbs and go one rep higher than that...etc. The key is to take no rest breaks as you work down the dumbell rack.
You get to the end where you're grunting and struggling to curl 15 or 20lbs and you hope like hell a cute girl doesn't walk in right at that moment.
As it turns out, the tri's are mostly fast twitch muscle and respond best to heavy lifting. The bi's on the other hand are mostly slow twitch and respond better to high reps. As with all muscles, you need to switch things around now and then but bi's should be trained mostly with volume while tri's should be taxed to failure most workouts.
The 21's that crazyjoe mentioned are great as are the incline curls the Mac173 spoke of.
The other thing that works great with bi's is drop sets; curl with dumbells to failure, then immediately grab two dumbells 10lbs lighter and curl to one rep higher then you got on the last set. Then drop another 10lbs and go one rep higher than that...etc. The key is to take no rest breaks as you work down the dumbell rack.
You get to the end where you're grunting and struggling to curl 15 or 20lbs and you hope like hell a cute girl doesn't walk in right at that moment.
Mac173 said:
Steve Reeves said that was the best bi exercise so that's the only one he did.
Next time, try it standing up back against the incline bench. That has a nice feel to it.
daveyboy2345
New member
try the Vince Gironda body drag curl...Take a straight bar about shoulder to slightly wider than shoulder grip (thumbless grip btw) and curl as you normally do but eliminate the arc of the usual motion by keeping the bar touching your body all the way up and all the way down throughout.
now try every rep scheme out there and combine this ex. with whatever else you want.
now try every rep scheme out there and combine this ex. with whatever else you want.
hammers, preachers, con curls. HEAVY ONCE a week 5X5's. Finish with burnouts until you can'traise you arms.
Make them grow! bro, start w/concentration curls or single arm curls on a machine. Hi reps, light weight, perfect form, not too fast. Block everything out and focus on the bi's, not to fast when you bring the weight up and contract the shit out of your bi's. Make em hurt. Now that there pumped go to town. Wide grip curls with a barbell, heavy! Preacher curl w/ dumbells, etc. Hammer curls too.
