Problems growing biceps?

[BenchBoss]

Out of the the muscles in the body, my biceps have been the hardest for me to develop. Anyone got any techniques and exercise for growing big biceps? I've always stuck with pretty basic movement like BB curls, preacher curls, DB curls, and concentration curls to name a few.

Thanks for any help!

 

[Evan Tipps]

Higher reps contract hard. Lift super heavy on back days and bis will grow. Seated barbell curl/alternating db curls slow negatives. your prob overtraining them

 

[Buildingup24]

Try spider curls as well-I think biceps respond to higher time under tension.

 

[raze]

Doing some negatives with your curls are awesome too.

 

[saadhm]

I used to have the same problem. Turns out I was overtraining them...used to work the biceps a lot but recently I've stopped training them so much. I just do 4 sets (12 reps) of DB curls after my back workout (heavy sets of BB rows). Seems to have made a huge improvement...another thing I noticed was that my shoulders are quite well developed so that makes my bicep looks smaller in comparison...I love shoulder presses!

 

[tk5067]

I agree with the over training. Try heavier weight with less sets/reps.

 

[jeremyng25]

I'm surprised no one has mentioned nutrition. If your diet isn't good biceps won't grow. For me ill do various exercises but I sacrifice weight for form using a 2-1-2 rep tempo squeezing the bicep at the top keeping time under tension maximal and using an 8-12 rep range. Also drop sets and rest pauses are great.

Sent from my VS910 4G using EliteFitness

 

[payton1221]

How tall are you; how much do you weigh; and approximately what's your bodyfat percentage? The body tends to grow in proportion, so is your arms really the problem or would you benefit from extra mass everywhere?

 

[BenchBoss]

Wouldn't say I'm over training, 3 sets of 12 for two exercises during my hypertrophy phase. I'll incorporated some of the tips though, thanks guys!

How tall are you; how much do you weigh; and approximately what's your bodyfat percentage? The body tends to grow in proportion, so is your arms really the problem or would you benefit from extra mass everywhere?

6'; 6'4" wing span, so fairly long arms; 174lb; roughly 14% BF.

 

[Buildingup24]

Shit if u r 6'+ n 174- focus on getting bigger overall. 6 sets of bicep work will stimulate growth as long as you get stronger on your big pulling lifts- heavy rows and pull-ups. Heavy chins help too

 

[stevesmi]

pullups. do atleast 3-5 sets on your pulling days.

especially weighted pullups.

 

[Lighter Fighter]

High volume heavy weight always works for me. I do 10-15 sets heavy curls mainly preacher barbell curl and seated dumbell curl, then go on to do another 20 sets of higher rep, mainly cable curls and concentration curls.. Some might call this overtraining but i do this many sets on cutting diet with only 1700cal a day and no aas.. if on a cycle i would add another 10 sets. yes im being serious its gonna be almost 40 sets if you're on cycle, but it'll give you tremendous results..

 

[payton1221]

Shit if u r 6'+ n 174- focus on getting bigger overall. . . . get stronger on your big pulling lifts- heavy rows and pull-ups. Heavy chins help too

^^^ THIS

Dan John says that with the exception of a barbell curl, guys like you (and me!) shouldn't ever do isolation exercises. Stick to the squats, deads, bench, OHP, and rows and try to add weight to the bar every week while eating at a surplus. When you've added 35-50% more weight to those compound exercises, your arms WILL be bigger! As I said, the body tends to grow in proportion, so work on getting your chest/legs/back bigger and your arms will naturally follow.