Stubborn bicep

[MSJ328]

I am a 49 year old male and my biceps are the hardest muscle on me to get to grow. I have worked and worked them and they will not grow. Are there any suggestions that may help out? I do the normal bi work out's, such as curls, hammer curls pull ups etc. Are there any different exercise to try for stubborn bicep's?

Thanks in advance

[Mitch535]

Tell us about the weight you are using and how many reps. Are you focusing on the extension as much as the flexion during the movement? Have you tried changing your program up? Need more info.

[ginutg]

Tell us about the weight you are using and how many reps. Are you focusing on the extension as much as the flexion during the movement? Have you tried changing your program up? Need more info.

What he said..Need more info, especially what your current stats are. How big is your bicep now? Are you talking about lack of growth in general or having reached a muscle building plateau?

[marcus300]

Let us know your arm routine

[jaysath]

The problem isn't exercise variation. Most likely in these scenarios it's a lack of proper nutrition or proper form or mind to muscle connection

[ginutg]

If you had to pick two favorites for the best biceps strengthening exercise, what would it be?

[Mitch535]

If you had to pick two favorites for the best biceps strengthening exercise, what would it be?

Curls, and curls.

[jaysath]

My arms blew up from doing seated dumbbells on an inclined bench letting the arms hang and rotate posteriorly at the bottom of the rep. Also concentration curls while standing

[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.

[Marc114]

"Bang arms every single day". That's what CT Fletcher says anyway. I answered the same question a while back with that response and a few people said that's crazy , won't work. But you know what ? It's working for me. As a power lifter, I was never really concerned with how big my bi's and tri's were , but then I got it into my head that I wanted them to be bigger. I tried all sorts of different programs and nothing really seemed to work. So I just started doing 200-300 bicep and tricep reps after every single workout. Sometimes low weight/ high rep, sometimes heavy weight / low rep, whatever I felt like doing that day , as long as it was a lot of reps. After about 12 weeks so far, there is a definite size increase. Not saying that this is going to work for everyone, not everything works for everyone in this world, but it might be worth a shot , you'll never know what works for you until you try it.

[yardbirdaj]

Muscle feeder workouts. Go for the pump.

[hellomycognomen]

Focus should be on intensity not weight or reps. Train the muscle not your ego. There is no secret to biceps, a basic curl or hammer curl should give you plenty of growth stimulation if your intensity is there. Drop sets should be your best friend. Time under tension, proper form, and getting a good pump will be the keys to success.
Also remember that the muscles grow during the rest period, so keep rest always in mind.

If all of the above advice fails then we can only blame genetics.

[MuscleScience]

I don't even lift arms, I do bench and pull-ups and my arms grow huge and overpower to rest of my upper body if I even slightly do a workout for them. Now my quads, that's a different story :-(