Stubborn Bicepts

[MSJ328]

I'm 49yr and my biceps are my most stubborn muscle group to develop, not that the rest of my body is easy. Can anyone give me some ideas or training routines that might make em grow?

[djgreen]

high reps and hit it at all angles till failure do decline then upright then incline and every now and then switch it up and lift heavy

[NACH3]

If your looking for size -
Go w/lower reps(6-8 10being the most I would go to)... Just b/c your bludgeoning your arms w/reps does not mean that they will grow... You need to hit the hypertrophy rep range to true positive failure then beyond(read 'Marcus' HIT Dungeon') from beginning(long read but well worth it)

Dedicate a day for arms themselves! Hitting them in this fashion - your giving them the respect they need - also for sheer size and thickness you'll only need to go one set balls out to true positive failure then incorporate beyonf failure protocols(forced reps negs RPs) all which takes you beyond true positive failure... There are 3 phases to your lift positive/static/negative - once you fail at positive and static your left w/negatives - exhaust all three and your recruiting the toughest myscke fibers there are type 2b which promotes GROWTH!

[Mountainman360]

I just discovered drag curls and I love them, great for getting that peak

[NACH3]

I just discovered drag curls and I love them, great for getting that peak

One arm preachers curls are great(off the back of an incline) w/the preacher bench but the opposite side - lets gravity take over and puts all the stress on the bicep! O BB curls, CG cable curls, incline DB curls - really there's so many exercises to choose from

[SOL!D5NAK3]

Genes! Short muscles longer tendons! If you did everything on them , like high reps , low reps , super sets , high intensity , high volume , then it's your genes . My arms are shitty too

[clarky.]

I'm 49yr and my biceps are my most stubborn muscle group to develop, not that the rest of my body is easy. Can anyone give me some ideas or training routines that might make em grow?

Join us in the big man's dungeon read it from page one it may take some time but you need to understand how it works. Then if you put the time in train hard you will get results.

[RA]

Post up your routine.

[Hazard]

Most people work their biceps out until they feel the burn. Once it becomes too much or what they THINK is too much they stop their set.

Once you feel that burn..... That's when your set begins.

As was mentioned above - visit Marcus' dungeon thread in the lounge for some great workout advice.

[bass]

there is no one size fits all, every one is different. there is another important element to muscle development and it's diet, this too is specific. as mentioned above, heavy low reps would be your best bet. also change your routine every week. the goal is to shock your muscles.

[Ashop]

I'm 49yr and my biceps are my most stubborn muscle group to develop, not that the rest of my body is easy. Can anyone give me some ideas or training routines that might make em grow?

Make them a priority in your training. I like using a variety of equipment with some high volume training with stubborn body parts.
I like preacher curls to isolate the bicep better

[djgreen]

I tried what nach said with heavy weight low reps because it was time to change things up and all I can say is damn. my arms feel so sore like its way my first day in the gym I obviously got a very good work out heavy weight to failure with 8-12 reps is the way to go

[InternalFire]

different muscle may require different tension, try super21's and in general higher reps lighter weight, most times these work well, remember bicep itself is a small muscle group and giving it heavy load with low rep range may take seriously long time to get the pump. using lighter weight you'd still hit the hypertrophy of the muscle but in a different fashion, kinda more in depth pump, talking high reps like 20-30's do them some time and watch your arms blow up, should do it for few weeks for change, see how biceps respond.

[TheTaxMan]

Must correct the title its bugging me XD

Biceps not Bicepts

Have you tried smashing your biceps with a lot of range of exercises? In one go?

Mine were stubborn a i decided to stop the bis/back session and commit a full hour to biceps and burn them out, since doing so they are growing great, try doing 7/8 exercises at 3 sets each at 12 reps

I know low weight heigh reps is for growth but mine never grew until i tried what ive just mentioned, they are now sore for 3 days and grow as a result