My Biceps

[jsimon]

My biceps are lagging so badly, Im lifting them hard, doing about 3 diff. excersixes of 3 sets once a week for them. Im pretty sure my diet is in check to, any ideas what the f*** is going wrong here

[brew035]

maybe all your other muscles are just growing faster?
No really what does your bi day look like?

[jsimon]

I always rotate each week my bi-day.

3 sets of 12-10-8 Standing dumbell curls
3 sets of 12-10-8 preechur curls
3 sets of 12-10-8 concetration curls

Ill mix it up with barbell curls/cabel curls/ sitting curls....

[brew035]

lower the reps and do more weight.
try doing the barbell on the first 3 sets.
Then do preacher curls with dumbells heavy help yourself if you have to.
concentration curls with slow movement focusing on the negative and the squeez at the top.With heavy weight.
Or look up swoles work out for bis.

[Hypertrophy]

You are changing exercises too often, no need to change once a week. Stick with a few solid movements (dumbbell curls, close grip bar, hammers, preacher) and work on increasing your strength on them.

[brew035]

oh yeah add hammer curls to your work out they work out the muscle underneth your bicept so it makes it look bigger.
Ive been doing them on the incline bench and have seen a big improvment in my forearms and my bicept. DO THEM WITH GOOD FORM CONTROLING THE WEIGHT THE WHOLE TIME 2 SECONDS UP 3 SECONDS DOWN.

[jsimon]

is it impossible not to have the biceps grow? is my forearm to long?

[jsimon]

should i carb myself to death with rice, bread, bagels to add on some mass?

[brew035]

should i carb myself to death with rice, bread, bagels to add on some mass?

You should eat all this and some lean protein. That will put on the mass.
Read the bulking sticky it will tell you the right way to gain mass. But even eating all of this will not make your bicepts grow you need to hit them with heavy weight and low reps 10,8,6 and no pussy ass curls either. Im talking about the ones where your body or elbows never move. With full extention and contraction. What I posted earlier is a good workout including the hammer curls that I added. Do those with good form and they will grow.

You can also try hitting the tris some more. This will not directly make the bicept grow but when you flex it will make your arm look bigger.

Dont focus on one area to much though. If you do the main lifts like deads,bench,squats and power clean your whole body will grow. So will your bicepts.

Make every lift count and it will grow!!!

[brew035]

is it impossible not to have the biceps grow? is my forearm to long?

YES.
Never seen your forearm. Doubt it though. But it could be to skinny which could make it look long.LOL

[bluethunder]

Genetics plays a major role here(heck everywhere). Try this. straight bb curls using progressive workloads making sure your last set is near max weight. Then finish using cables. Move a preacher bench over to the cable crossover machine and using the lower cable install the short/long bar into the preacher bench catches. Your going to use both hands to get it there because you are using moderate starting weight. After a few progressive sets get a spotter and put max weight do what you can and have the spotter help you do a few forced reps. This method gives a good stretch and constant tension princible. Just make sure on the negative (bringing the weight stack back down) that you do not over extend because with heavy weight you can pull a lower bicep tear. And drop the concentration curls for now as they are good for peaking/shaping but you need muscle to do that and do not neglect your triceps because they are a bigger muscle. As a change I also recommend tri's & bi's same day working only them.

[jsimon]

See heres my workout.

M- chest + triceps
T- legs + calves
W- Off
Th- back + biceps
F- shoulder + traps
S- abs + forearms
S- Off

[Jantzen4k]

Im talking about the ones where your body or elbows never move. With full extention and contraction

i disagree mate.


full extension takes pressure off the biceps.



try going down almost all the way but not to full extension to keep constant pressure/strain on biceps.

[Hypertrophy]

See heres my workout.

M- chest + triceps
T- legs + calves
W- Off
Th- back + biceps
F- shoulder + traps
S- abs + forearms
S- Off

I would strongly suggest an arm day by themselves if you current routine are not giving them gains. This will allow you to hit them with more intensity and use maximal weights because they will not be pre-exhausted. It allows for more mental focus and it prioritizes your training.
Ex:
Straight Bar Pressdowns (warms the elbow)
Decline Skulls
Close Grip Bench
Dumbbell Curls
Close Grip Barbell Curls
Hammer
3-4 sets and they will grow, they have no CHOICE!!!!!

[taiboxa]

hell yeah man my bi's are SO OUTTA proportion w/ the rest of me. i hear ya... my downfall seems to be genetis/long arms
but full extension as stated earlier is great as long as your arms are not straight up and down but you have an angle so there is still tension on the bi' and it is will generate some serious trauma since it is in its most eccentric point in its range of motion. like examples
Bad: | <-- thats your arm
Good: \. <-- thats your arm at an angle its fully extended.. but due to the angle there is tension. god i should be an artist!

[jsimon]

Well Here is a picture of me. You can see m long forearms!

[brew035]

Well Here is a picture of me. You can see m long forearms!

Just like I thought skinny.LOL
Do some hammer curls to beef up those forearms. they are not long. got a buddy that can touch his knee while standing up straight. He has some long forearms.

[J-Dogg]

I have really long arms, my arms look small until I flex though. Bis have always been my strong point.

Try curls on a incline bench, changes the range of motion on your bicept a little, so it is longer.

You'll really have to find what works for you best, it takes time and some trial and error.

[Hypertrophy]

Develop your core first before trying to get big guns~

[jsimon]

so hammer curls with heavy weights? anything else? how many sets and reps?

[Hypertrophy]

Are you going to work them by themselves or have a seperate arms day? This will make a big difference as far as volume.

[jsimon]

I do Bicep with Back

[znak]

1) Full range of motion
2) max weight you can do full range of motion with.
3) absolutely cook your bis once a week (tons of workouts above)
4) Hold peak contraction for 1-2 second
5) end with a finishing exercise (cables) to pump blood into them at the end of the day.

Most importantly

6) repeat every week for five years.

[Hypertrophy]

I do Bicep with Back

After back, 6-9 sets should be plenty.
3 sets of D-bell Curls: 6-8 reps
3 sets of Barbell Curls: 6-8 reps
3 sets of Preachers: 6-8 reps

[HOLLYWOOD]

i think that straight bar curls and standing dumbell curls are your best bet!
3 sets 4-6 reps

[jsimon]

is it ok to cheat once a week? with like BBQ chicken or some chocolate in a diet?

[Hypertrophy]

is it ok to cheat once a week? with like BBQ chicken or some chocolate in a diet?

Where did that come from??
We went from bicep talk to chocolate in a diet!

[SwoleCat]

Can you put BBQ sauce on your biceps?

~SC~

[taiboxa]

Can you put BBQ sauce on your biceps?

~SC~

only if its sugar free
otherwise you have to use mayo.

[brew035]

is it ok to cheat once a week? with like BBQ chicken or some chocolate in a diet?

[Deezuhl]

here is 2 options that have worked for me to spark growth. superset the bicep and tricep.

1 set bi,1 set tri for 3 sets each. do 12 sets total. i chose straight bar preacher, skull crusher. and incline db curl and lying db french press. your arms feel huge when you hit the whole arm.

for mass try standing straight bar curls with heavy weight that you can do about 6 reps with. 2 second on the positive and 3 second negative w/ perfect form. 3 sets. then move to hammer curls same style 2/3. only 6 sets total for the day. This was recomended by swolecat and has worked very well for many on here.