Biceps won't get thicker - HELP

[Mutantspartan]

G'day,

I'm 22. 5ft 5inch, 84kgs. I've been training for 5 years. trying so hard for 6 months now to really make my biceps Thicker but only my triceps and my back seem to be getting thicker. I'm eating 2900 calories a day 352g carbs/220g protein/60g fat.

I'm training bicep tricep twice a week, they have grown very little my arms are 17". I hit them very hard every session mix it up every two weeks to shock them. Really hit a brick wall atm, if anyone could please help me with something that works for them that would be great. Cheers

This is just a picture of my arms prior to training, I also want the double bicep look any advice their too would be great. Thanks fellas

[73rr]

Maybe cut down body fat a little see if that gives u the look your going for. Other then that size of your arms is a b****. U have to gain something like 7 lbs for a possible 1 inch of arm size. (Thats something I read here not sure if it's completely correct)

[novastepp]

G'day, I'm 22. 5ft 5inch, 84kgs. I've been training for 5 years. trying so hard for 6 months now to really make my biceps Thicker but only my triceps and my back seem to be getting thicker. I'm eating 2900 calories a day 352g carbs/220g protein/60g fat. I'm training bicep tricep twice a week, they have grown very little my arms are 17". I hit them very hard every session mix it up every two weeks to shock them. Really hit a brick wall atm, if anyone could please help me with something that works for them that would be great. Cheers This is just a picture of my arms prior to training, I also want the double bicep look any advice their too would be great. Thanks fellas <img src="http://forums.steroid.com/attachment.php?attachmentid=160752"/>

Do you perform chin-ups? Maybe add some weighted chin-ups to your back/arm routine. They really add the weight as a compound movement for the bi's. Get a great squeeze in the lats and bi's and a really great stretch during the negative.

[yeahbuddy289]

Control the weight. Lock your elbows to your side and really focus on not swinging at all!!! Make the biceps take all the strain and really control the negative. Its amazing how many people rock the weight up and cheat curls without even realizing it... I use to be guilty of this. Lower the amount of weight and really focus on controlling it. I think you will be humbled by how little weight you'll be able to curl when you actually are 100% focused on strict form. Also, keep intensity high using drop sets, rest pause sets, etc. I would recommend only training them once a week unless you are on cycle. And unless you're eating at a calorie surplus theres no chance of them growing.

[Kyle1337]

Control the weight. Lock your elbows to your side and really focus on not swinging at all!!! Make the biceps take all the strain and really control the negative. Its amazing how many people rock the weight up and cheat curls without even realizing it... I use to be guilty of this. Lower the amount of weight and really focus on controlling it. I think you will be humbled by how little weight you'll be able to curl when you actually are 100% focused on strict form. Also, keep intensity high using drop sets, rest pause sets, etc. I would recommend only training them once a week unless you are on cycle. And unless you're eating at a calorie surplus theres no chance of them growing.

I agree with all of that except training them once a week. The bi/tris are much smaller muscles can can recovery much quicker... twice a week is fine as long as they are spaced out.

Most people want to go heavy on arms... keep the weight low, focus on the lift and contraction of the muscle. Get that pump.

[Mutantspartan]

J

Do you perform chin-ups? Maybe add some weighted chin-ups to your back/arm routine. They really add the weight as a compound movement for the bi's. Get a great squeeze in the lats and bi's and a really great stretch during the negative.

Nah can't say I've ever done weighted chin-ups in my routine. But I will definetly add them in with good form. Cheers for the advice

[Mutantspartan]

Control the weight. Lock your elbows to your side and really focus on not swinging at all!!! Make the biceps take all the strain and really control the negative. Its amazing how many people rock the weight up and cheat curls without even realizing it... I use to be guilty of this. Lower the amount of weight and really focus on controlling it. I think you will be humbled by how little weight you'll be able to curl when you actually are 100%
focused on strict form. Also, keep intensity high using drop sets, rest pause sets, etc. I would recommend only training them once a week unless you are on cycle. And unless you're eating at a calorie surplus theres no chance of them growing.

Yeah I'll try lowering the weight. But I can't physically put my elbows right on my side because of my lats. Thanks for the advice will try it out

[Bio-Active]

Try taking the negatives if you have a training partner. That helped me spark through stuck points with my bicep.

[novastepp]

Control the weight. Lock your elbows to your side and really focus on not swinging at all!!! Make the biceps take all the strain and really control the negative. Its amazing how many people rock the weight up and cheat curls without even realizing it... I use to be guilty of this. Lower the amount of weight and really focus on controlling it. I think you will be humbled by how little weight you'll be able to curl when you actually are 100% focused on strict form. Also, keep intensity high using drop sets, rest pause sets, etc. I would recommend only training them once a week unless you are on cycle. And unless you're eating at a calorie surplus theres no chance of them growing.

If you want to stock rocking, and you are doing standing curls, just stagger your feet one in front of the other. It really helps.

[TheTaxMan]

I stop my self from rocking by slightly tensing my quads for support, lift slowly and use the correct weight in order to keep my technique good.

If your having to swing those weights up then they are too heavy for you and will actualy prevent gains IMO

[Score]

Do you every use a straight bar?

I had the same problem until I started curling with a barbell.

[hellomycognomen]

In order to have the well defined look you need to reduce bf%. Keep in mind that your arms get a workout while doing other body parts. Muscle grows in the rest phase, and depending on how you have your routine structured you might not be giving them the proper rest they need to recover. If you are progressing in your program then just stick with it. If you have hit a plateau consider revising the exercises via adding new ones, changing resistance curves, changing up the order in which they are done, etc. Growing quality biceps does not require large variety, focus on good form, mind-muscle connection, and keep things simple. -Cheers

[CaptainGoose]

For my bis I start off with ez bar curls and then now i do 3 sets of hammer curl drop sets. first time i did hammer curl drop sets my arms felt like they were going to explode.

Also as some other members have said, try cutting down. It will give you the illusion of looking bigger.