cant grow my biecepss

[habensheli]

hey to all and first sorry for my english.

i need your all help plz...

i put in my last month 15 kg with nice cycle its alot ...

now my question is why when i was 15 kg less my arms was same size as now that im on 15 kg????

its strange even when i was in the begining 2 years ago it was same size..

i look pump alot and when my arm rest in the side its become little bigger ,but when i make poze with the arm its still in the same size.

plz your help is this genetic problem?

cause everything else grow my legs chest everything but my arm .

 

[stevesmi]

try doing variations of pullups including weighted.

if your biceps don't grow from that then either you aren't putting in any effort or your genetics stink

 

[Zyglamail]

in addition to pullups/chinups add in some bent over barbell rows. Try using a tempo. Sounds like its mainly genetics though. Are your arms getting stronger?

 

[habensheli]

first thx for replay.


about pullups can you specific what this and bent over barbell

got with my srms?

its for the back?

 

[ForearmzBrah1]

I wouldnt straight away blame genetics, biceps can be a pain in the ass because my theory it gets used so often that it becomes conditioned to an extend, try this it works for me
Whatever your maximum bicep curl is put an extra 2 or 3 kilos on your dumbell/barbell, use your body weight to sort of throw the weight up towards your chin (dont throw your back out) then tense hard and slowly let the weight down and repeat, this part of the rep is called the negative and is around 20% stonger than the positive and this part of the movemet puts the most strain on your muscle
I hope this is clear enough for you to read with your accent and i hope it helps
Lacking biceps suck

 

[stevesmi]

youtube what pullups and rows are. can on a proper workout regime where you are hitting all your muscle groups

 

[RickRock13]

Compound movements like bent over rows, weighted Chins and Tbar rows always gave me the best bicep growth

 

[habensheli]

thx you ALL for helping here..

i tryied it in the gym and my arm was pump extremmlly

i hope it will push me little bit

thx guys.

 

[Reps For Jesus]

A lot of people over work their arms. More reps and sets doesn't mean more growth. The biceps and triceps are a small muscle group, doing set after set after set is not needed. Hit them heavy, and hit them quick. Do a couple of high rep warm ups to get the blood in and them hit them hard and heavy. 2-3 workouts, 3-4 sets, 6-8 reps. If your arm workout is more than 45 minutes you're doing something wrong.

 

[buttbeater]

Set your schedule like this

Monday back and chest
Tuesday bi's and tri's
Wednesday off
Thursday legs
Friday shoulders and traps
Saturday bi's and tri's
Sunday off

Do one exercise is the five rep range, one in the 8-12 rep range, than another exercise in the 20 rep range. I like 4 sets per exercise personally.


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