Any ideas for Bicep growth?

[Act of God]

I am completely stuck with my biceps. I have been sticking to preachers, standing barbell, standing/incline dumbbell, hammers and a few machines. Even running gear I can't seem to get stronger in this area and I have run out of ideas of how to hit them differently.


anyone have anything good in mind?

[binny]

get those implants.....it ll be permanent!....jk

[Natty99]

Looks like overtraining possibly. Biceps are a small muscle group hence don't need too much stimulation. I'd say Squat, Bench and Row your ass off bro........they'll grow. Trust me.

Train the brachialis! All you really need on Bi day is a good set of Barbell curls, hammers then either Incline dumbell curls (arnold curls) or reverse curls.

I train Bi's after backa nd have been making slow steady gains with out any AS

[Ufa]

I am completely stuck with my biceps. I have been sticking to preachers, standing barbell, standing/incline dumbbell, hammers and a few machines. Even running gear I can't seem to get stronger in this area and I have run out of ideas of how to hit them differently.


anyone have anything good in mind?

Tried Anvar?

[kyjelly]

bar curls, incline DB curls, and include a couple 21's with the bar curls.....nice burn!!!!!!!!

[Kale]

Tried Anvar?

WTF is that supposed to mean ? Oh, lets pick a steroid

[Doc.Sust]

curl to failure, thats all you can do. biceps IMO dont offer that many different options, keep the reps high, 10 - 15

[Anthony C]

Looks like overtraining possibly. Biceps are a small muscle group hence don't need too much stimulation. I'd say Squat, Bench and Row your ass off bro........they'll grow. Trust me.

Train the brachialis! All you really need on Bi day is a good set of Barbell curls, hammers then either Incline dumbell curls (arnold curls) or reverse curls.

I train Bi's after backa nd have been making slow steady gains with out any AS

Thats the best advice right there .Bro stop with all the arm work and work hard on your back and bench I promis your arms will grow .Bis are wierd you cant force them to grow with a bunch of arm work ,what you can do is after back day you know rows, pullups ,deads afater that just do 3 sets of hammer curls or something .I would just pick 1 movment for three sets .Then On chest day work hard on CG Press, push downs weighted dips .You will grow bro I know first hand once I cut out arm day totaly and worked my bis after baCK it took less sets to make my bis grow ..Peace AC

[Anthony C]

One more thing IMHO I beleive that you can hammer the tris way more than the bis Im not sure as to why but after bench I do alot of tri work like 12 sets of two defferent movment so 6 sets for each exercise ..But again I wouldnt try that with bis they just dont react the same ..Peace

[Act of God]

Ok, I'll give it a shot.

I didn't mean that I do all of those exercises every time I workout the biceps. I usually do 3 exercises, 3 sets (8-10 reps). I have been doing to biceps after chest recently (and triceps after back). I haven't had any soreness in the arms in a long, long time. Kinda sucks, I'll try doing a little higher reps and maybe put them after back instead.

Ufa - I'm running 60mg Var right now, about 2 weeks left in the cycle

[daytrader]

Switch it up.... Try these two ive just started and seen some results with
1) Pullups palms facing inconcerintrating on the Bis
2) Incline SB curls on the cable machine

[Anthony C]

Yes I get back with us in about 12 weeks and let us know.. For sure change your routine to where your working bis after back ..Remember to hit your back hard with compound movements and after you have had a good heavy back workout you will only need to pick one exercise for three sets .Make all three sets heavy because you wont need any warm up sets at all being that you just got done working the crap out of your back so your bis are going to be ready for 3 streight heavy sets of 8-12 reps .I would go to failure on each of the three sets then call it a day .Thats it nothing more one exercise 3 sets and youll be growing again ..After chest you can work your tris alot harder so again just chose like two exercises for 4-6 sets each higher reps 12-15 ...Good luck bro I know this will help ..AC

[Steve80]

Single arm cable curls work best for me. You have to do them slow and controled though using only your bicep. 5 seconds up, 5 second static flex at top and 5 seconds down.

[Fletch3138]

I would lower your reps, and go heavier, 5 x 5, and then switch off every other week. The following week focus more on lighter and more reps. Concentrate more on your form and squeezing the most at the top of the lift.

[juice_305]

try to go super heavy and low reps to stimulate new growth. heavy weights = mass. thats what works for me any way

[Act of God]

thanks guys, I'm def gonna try this all out...I will report back with results!

[x305x]

for size you tend to work 10-12 rep max w/ no more than a minute rest in between. Do some research on hypertrophy routines...your body is a science and there are proven facts. Also make sure you get adequate rest to allow the body to adapt to the stressor you have applied to it. One thing that works for me are suppinated DB curls (palms up the whole time) b/c it takes out the brachoradialis (forearm muscle) and only uses the bicep. One last thing...don't cheat...very important for good biceps.

[heavyrotation92]

biceps used to be stubborn for me too until i put them on back day. like most of the other people said > go heavy with compound back movements then just do a few sets of isolated movement to burn it out.

[helium3]

basic movements no fancy s@@t,ie underhand chins,zedbar curls and hammers.