Please Scroll Down to See Forums Below My bis just dont grow i try everything heavy sets light sets.I have good strength with them their just not getting bigger ive been working out for about 4 yrs consistent. Would working my forearms help cause i really dont do them,also im on 700mgs of prop 525mgs of tren a week and 4 ius a day of gh.Should i do more pull ups what can i do someone help i know its my genetics cause going intense and hitting the weights is not a problem.
help with biceps
- Thread starter kaoz
- Start date
I know a lot of guy with huge arms that never even do an arm day. Just the luck of the draw Bro.
Try hitting them from another angle make the other muscle grow around them. Use a tri bar if you have one and do your bar curls with your palms facing each other. Do a heavy bar and then do your DB curls. Try Dropsets for a while.
Try hitting them from another angle make the other muscle grow around them. Use a tri bar if you have one and do your bar curls with your palms facing each other. Do a heavy bar and then do your DB curls. Try Dropsets for a while.
medrep
New member
i feel your pain, my arms are all tri's. what has helped though is lowering the weight and concentrating on correct form. i don't care if you have to use 20lb dumbells, throw your shoulders back and keep your elbows at your sides. also make sure to squeeze at the top for 1-2 seconds and let down slow to get your negatives.
Bruce
New member
ulter really hit it on the head. mine look great unflexed but i don't get that huge peak like makavelli or a lot of guys get. for the most part the guys with ridic guns if you ask them what they do they will say not much, the benching and other compound excercises themselves build those mofos bi's up. but you can always push it.
try this:
3 sets concentration 6 reps to start and finish always
4 sets drag curls 8 reps, bring bar from abs to chest not moving the elbows, drag it literally,
4 sets incline dumbell curls 10-12 reps, perfect form is all that matters
4 sets preacher 10-12 reps for best results especially on this excercise, its at the 8th rep or so that you really start to hit the brachs and make them pop up.
3 sets concentration curls, 6 reps each and you won't be able to do much, you should not be able to touch your shoulder at this point. i think that weight means nothing without good form for arms. higher reps will burn you and shock your muscles if you are used to 8 rep sets with heavy weights. keep your back straight and know that you only cheat your arms when you fuck up form. also don't do ever think that roids will make your arms grow. make sure you feed those muscles and try that workout i gaurantee you add a bit of size to the pipes
try this:
3 sets concentration 6 reps to start and finish always
4 sets drag curls 8 reps, bring bar from abs to chest not moving the elbows, drag it literally,
4 sets incline dumbell curls 10-12 reps, perfect form is all that matters
4 sets preacher 10-12 reps for best results especially on this excercise, its at the 8th rep or so that you really start to hit the brachs and make them pop up.
3 sets concentration curls, 6 reps each and you won't be able to do much, you should not be able to touch your shoulder at this point. i think that weight means nothing without good form for arms. higher reps will burn you and shock your muscles if you are used to 8 rep sets with heavy weights. keep your back straight and know that you only cheat your arms when you fuck up form. also don't do ever think that roids will make your arms grow. make sure you feed those muscles and try that workout i gaurantee you add a bit of size to the pipes
M
Mr.X
Guest
Negatives
Beyond failure training
and supersets/dropsets
combine and split...
Beyond failure training
and supersets/dropsets
combine and split...
SgtSlaughter
New member
mine didn't start growing until I started pulling heavy from the floor.
And added bodyweight... and they still suck.
Genetics are a bitch sometimes.
And added bodyweight... and they still suck.
Genetics are a bitch sometimes.
mikefear
New member
like Mr. X said.. drop sets, beyond failure, heavy negatives.. blood volume is the key here.. pick up more weight than you can curl.. swing it up and focus on a very slow negative, try to keep it frmo coming down. do that 3 or 4 times at the end of your workout.
when you're done curling on your last set, drop the weight 10 lbs and do as many as you can, continue to do that until you cant curl the 5 lb'ers
when you're done curling on your last set, drop the weight 10 lbs and do as many as you can, continue to do that until you cant curl the 5 lb'ers
iHulk
New member
X-reps and negatives! Built my peak around these 2 core bi methods.
X-reps are basically "extended reps" that use a semi-stretched extra pump in the range of motion (working muscle stretched, not contracted). Its right after your strong point which is about 1/4 the way up on a curl. Do not hit the x-rep at the peak concentration, that defeats the purpose. You wanna hit it when you are at about the 90 degree mark. Go back down and then power thru the full range of motion.
http://www.x-rep.com/x_BigArmQA.htm
X-reps are basically "extended reps" that use a semi-stretched extra pump in the range of motion (working muscle stretched, not contracted). Its right after your strong point which is about 1/4 the way up on a curl. Do not hit the x-rep at the peak concentration, that defeats the purpose. You wanna hit it when you are at about the 90 degree mark. Go back down and then power thru the full range of motion.
http://www.x-rep.com/x_BigArmQA.htm
JuicedAthletics
New member
Weighted Pullups... Rack Deads...Bent Rows..
Arms grow with the rest of your body. Throw on 15-20 lbs and your arms will grow accordingly.
The only thing besides adding body weight that made my arms grow was increasing weight on back compound movements.
Arms grow with the rest of your body. Throw on 15-20 lbs and your arms will grow accordingly.
The only thing besides adding body weight that made my arms grow was increasing weight on back compound movements.
trowsersnake98
New member
i agree with everyone else. but, if that doesnt work you can always use some igf-1.i ran it at 40mcg post workout only and definitely got some nice size on my biceps. of course i was spot injecting them.
All your back lifts get your biceps. So go heavy on back.
You might be overtraing.
SUPER SET:
DB Hammer Curls 3 X 8. If you can do 9 on first set, it's too light.
Preacher Curls 3 X 8.
60 seconds rest between super sets.
That's it. You're done. STOP!
EXPLODE up. Squeeze hard at top. 10 seconds coming down on neg.
GET THE NEG until arm is almost straight.
Lastly, hang on pull up bar for 30 seconds to get a good stretch.
You might be overtraing.
SUPER SET:
DB Hammer Curls 3 X 8. If you can do 9 on first set, it's too light.
Preacher Curls 3 X 8.
60 seconds rest between super sets.
That's it. You're done. STOP!
EXPLODE up. Squeeze hard at top. 10 seconds coming down on neg.
GET THE NEG until arm is almost straight.
Lastly, hang on pull up bar for 30 seconds to get a good stretch.
blacksabbath1987
New member
do railroads and 21-s. also you can lean your body up against a wall or a bench in a straight up postion and curl heavy less reps. it is just like squating know one likes to do it but that is what makes you grow. try using a straight bar with these curls for 6-weeks if they dont grow your doing something wrong!! incorparate hammer curls same entensity no rest between sets. good luckhalfcenturian said:All your back lifts get your biceps. So go heavy on back.
You might be overtraing.
SUPER SET:
DB Hammer Curls 3 X 8. If you can do 9 on first set, it's too light.
Preacher Curls 3 X 8.
60 seconds rest between super sets.
That's it. You're done. STOP!
EXPLODE up. Squeeze hard at top. 10 seconds coming down on neg.
GET THE NEG until arm is almost straight.
Lastly, hang on pull up bar for 30 seconds to get a good stretch.
SgtSlaughter
New member
you didn't post a response in there even challenging the advice you received... maybe you should if you want some back and forth discussion. This is a discussion board after all, you can challenge people's opinions and ask why they think a certain theory/or way will work...juicer99 said:
here ya go: http://www.elitefitness.com/forum/showthread.php?t=532453
juicer99
New member
Sarge_ said:
I didn't bother to challenge it. The first two reponses were "squats" and "deadlifts". When you argue with a fool no one can tell the difference. I use these forums for information, thats why my post count is so low. 80 or so posts since 2004. When I get a response like that I simply look elsewhere.
SgtSlaughter
New member
do you mind if I ask for your stats, training history?juicer99 said:
enigma4dub
Active member
juicer99 said:
you got that response because you couldnt be bothered to search around a little, on a topic that has recently been exhausted. your arms will grow as your whole body grows. get better at compound lifts , eat and your arms will grow. you can spend all day curling and its not gonna make a damne bit of difference, genetics is probably the most important factor.
Kabeetz
Banned
juicer99 said:
Dude... if you're trying everything that directly attacks the biceps, and using aas and not seeing any results....
It is because your probably not eating enough to gain much weight. And the best exercises to add muscle throughout your body and take advantage are squats and deadlifts, and as you add lean mass throughout your biceps will grow.
And when you reach a certain point where you are ready to tack on advanced principles and get more muscle specificity into your routine, you can shape and encourage a muscle using many of the excellent methods posted here.
But you have to create the canvas to make the design on it dude, its just the way it goes for the less genetically gifted majority.
You're not gonna get giant arms if you don't have a giant back a big chest, a strong core, monster traps...etc. And u're gonna look pretty funny if you don't have the legs to go along with them.
Make sense?
Nobody is lying to you over there man, nobody is trying to give you bad advice. Further, the weightlifting forum is a weightlifting forum, not a bodybuilding forum, and the majority of the members are going to give you a an answer from the perspective of strength, not a bodybuilding answer. Does not mean they are wrong. Far from it.
enigma4dub
Active member
juicer99 said:
u got started early. @ 6'1" 205 you still have a lot of fillin out to do. how big do you expect to get your arms at 205. you definately need to add some serious lbm to see a signifigant increase in arm size.
juicer99
New member
I know what you mean and I have built uip the base. But when I look in the mirror that is the first area of weakness I see, and when I ask a simple question like "What do you guys do for inner bis" I would like constructive advice, not "squats and deadlifts". There so much of that crap on this board. I'm pretty tired of seeing this and I see it CONSTANTLY. Just because some newb asks a dumbass question is no reason to flame him. We're all adults here. I see a level of immaturity on this board that I cannot believe at times. This is not to say that I don't get great advice, sarge has posted some of the best info I've seen here for example. I just can't believe some of the responses people get for simple questions.
And thats why I don't post, I just read.
We all need to lay off the tren
And thats why I don't post, I just read.
We all need to lay off the tren
juicer99
New member
enigma4dub said:
I don't expect to get that big, I have a VERY slender frame. I just want the right shape to form as I continue to grow. Hopefully someday I will get to 235 or so. I made the mistake of using gear WAY to young, but I don't think its done too much damage. I'm not trying to get freaky valentino arms, I just want the right shape for my body as I add mass to it.
Thanks for all the feedback i know its my genetics cause im freaking insane in the gym over 500mgs of trena week i mean people look at me like im crazy.I eat like a horse im up 20lbs in the last 8 weeks.It sucks cause pritty much everything that u guys said i allready do. I think ill do more compound movements,cause my buddy doesnt even do curls all he does is pull ups with different grips his arms are like 19inches but thats also were genetics plays a roll. I also start hitting more angles and incline curls and ill see how it goes
Kabeetz
Banned
juicer99 said:I know what you mean and I have built uip the base. But when I look in the mirror that is the first area of weakness I see, and when I ask a simple question like "What do you guys do for inner bis" I would like constructive advice, not "squats and deadlifts". There so much of that crap on this board. I'm pretty tired of seeing this and I see it CONSTANTLY. Just because some newb asks a dumbass question is no reason to flame him. We're all adults here. I see a level of immaturity on this board that I cannot believe at times. This is not to say that I don't get great advice, sarge has posted some of the best info I've seen here for example. I just can't believe some of the responses people get for simple questions.
And thats why I don't post, I just read.
We all need to lay off the tren
Dude I feel you and your point of view, completely. But you seem to miss the point that eating big and squatting big WILL actually add circumference to your arm. Find out for yourself.
That's why people keep recommending that advice to you. Because someone recommended that advice to them and it worked.
SgtSlaughter
New member
juicer99 said:
i'm not trying to bash you, but when i started out... i wasn't "Training" i was just going through the motions doing fluff shit i read in some muscle magazine that was made for juiced up genetic freaks and I gained 40lbs of muscle (i was a skinny twig 137lbs, 5'11" in junior high) doing that, but at some point your body needs more fuel (food to grow) and stimulus (heavy progressive weightlifting) beyond what it's capable of... with a proper plan I guarantee you could see amazing results... you're young bro.
now here's some personal experience, and i hope it sheds some light on where i'm coming from...
i'll give you my stats PRE 5x5, squatting 3x week... doing a couple sets for arms on friday and that's it...
22 years old
6'
~195lbs - just finished cutting
lean, not shredded, no where near fat either
after strict 5x5 training
23 years old (yeah... started training before my bday in Sept)
220lbs... and finally my arms are almost 17"
at our height, to have any substance to our arms we need to be 240lbs+ really.
I had to hit 232lbs to see a legit 17"
You can not expect to add muscle to your arms without adding muscle to your legs, back or chest.
I challenge you to put on 20lbs and tell me how pleased you are with the results.... it all comes down to diet (eating for growth) and training heavier than you are now.
"You can't carve a pebble" - I think arnold said that.
I hope that helps a little bit even, i'm not trying to change your religion here, just show you another avenue to achieve your goals.
EDIT: lol, damn bros you guys were posting away while i was typing and reviewing my post.
And another thing: I understand 110% on the keeping your basic shape. That is possible while adding mass... you just need to choose the right lifts to push hard and use a belt rather than avoid it at all costs. I did get a little blocky in the core from 5x5 but it's not TOO bad, i still have a solid "V" ... but i use my belt more now. I also do weight decline crunches to make up for some of the core work to keep it strong.
juicer99
New member
Sarge_ said:
Its good to know someone with a base like mine can get that big. I have gotten to 212lbs before, but a little bloated. Its very, very hard for me to add mass even eating like a horse. I would like to know just what you mean by "5X5 training" as well. I have a lot of good knowledge on training and diet because I played a year of college football and I've been researching for years. But I would like to translate that athletic knowledge into bodybuilding knowledge, because its like I said. I have a HARD time gaining weight, especially "gearless".
Thanks for the help.
SgtSlaughter
New member
I will teach you the ways... PM me bor.juicer99 said:
blacksabbath1987
New member
doing heavy leg movments makes your ass grow squats and deadlifts are the core base to building big muscle parts!!!!! the rest will follow. im not flaming!!!! im just stating facts.kaoz said:
blacksabbath1987
New member
juicer i am know ones (fool) i squat 500lbs and i weigh 210 at 6ft and i am currently at 9% body fat. i warm up with 200lb for 3-sets of 8 then go up.i also powerlift.i can bench raw 335lbs and with my bench shirt 415lbs i keep going up in weight. dumbbells 135lbs in each hand for 3 sets of 8 i am on pct right at the moment i will keep you updated on my progress.you can do this at your body weight it takes time but good things come to those who hit it hard. good luckblacksabbath1987 said:
L
lartinos
Guest
I have a similar problem, didn't find help until I started hgh and igf-1.
peejae
New member
ive noticed alot of guys sit there and work their bi's out till their arms are about to fall off , because they think more is better. Sometimes less is the key with a good routine, so you hit them hard but give them plenty of time to rest. eat right and strict form. I know from personal experience sometimes you have to let the ego go so you can have proper form just my .02
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