biceps wont grow#$%$#

[walthemuss]

i cant get my biceps to grow, the rest of my body has responded well to
weight training but my guns are pistols!
have tried heavy dumbell, preacher,hammer grip, eazy-curl to failure
and 21's to exhaust, anyone have a similar problem or know any good shock methods?
thanks

[Matt]

What does your full weeks routine look like???

[kojak_x]

Just too point something out, using the easy-bar (curved bar) does not target the bicep like a striaght bar.

[PIGPEN8181]

Maybe overtraining? Do you use your biceps all day at work like a mechanic?

[walthemuss]

thks kojak, i do straight bar as well. my training split is usually
mon chest & biceps
tue back & tri
wed legs
thu shoulders & traps
Fri rest
Sat abs calves (another hard gain muscle for me)
sun rest

[JinNtonic]

Just too point something out, using the easy-bar (curved bar) does not target the bicep like a striaght bar.

I agree, I cant get a good pump in Bi's without straight bar.

[Western Man]

Try negatives. I don't do them often but I liked them. Use weight that is heavier than you can handle with a dumbbell. Use your other hand to help curl the weight and then lower it slowly with one hand only.

[quarry206]

use strait bar not ez curl bar.... also though people in gyms love to say the 21rep set is a great burn out.. its not, 1 its way to easy for your body to cheat, I hardlly ever have seen somebody do the top movement without lots of elbow movement... 2 its just too high of reps, its not working your fast muscle fibers like you really need.

[j4ever41]

the 1st thing that sticks out is you are working bi on Mon then back the following day ( same with chest and tri ), also how many sets per body part are you doing?

[eatrainrest]

why would you designtate a whole day to biceps and core? how many sets are you doing for biceps.. possibly ovetrtraining.. possibly diet.. probably genetics

[walthemuss]

cheers WM, will try that. 12 sets per BP,i do abs,calves,forearms and anything i want to brush up on sat, Mon is only dedicated Guns day with chest.

[j4ever41]

everyone responds different but in imo 12 sets of bi is to much,like i mentioned above you are working bi directly 1 day then the next day you are again working them indirectly,i usually do 6-7 sets for bi and 8-9 for tri,i would try i different split maybe
MON: chest/back
Wed: legs
Fri: shoulders/bi/tri

or

Mon: chest/calves
Tue : back/forearms
Thurs:quads/hams
Fri: shoulders/bi/tri

[kaptainkeezy04]

do 3 sets of straight bar curls and 3 sets of hammer curls. take 3 seconds to go down, and do a quick burst on the way up, and squeeze at the top for a second. Only rest as long as necessary (none of this day dreaming inbetween sets bullsh%t), and only the strictest form will suffice. if ur bis don't grow from that, it's genetics, diet, or lifestyle habit related.

[DSM4Life]

drop the 21's

[cubnlynx]

Just make sure your elbows stay at
your sides I see guys and the gym curling heavy and they look like they are trying to do the limbo

[bass]

IMHO, workout your back and biceps the same day, like some here pointed out maybe overtraining, so when you workout you biceps one day, then your back the second day you actually working your biceps again.

Useful Video,
http://www.youtube.com/watch?v=QS51D...om=PL&index=25

[-Ender-]

Something smells....

[j4ever41]

lol that was gone fast

[walthemuss]

awesome guys, thanks

[jbm]

[weightlifter79]

Some people can't get big Arms but you can improve them. Try Straight Barbell Curls Heavy 5 - 8 Reps. Preacher Curls with the Straight Bar. Dumbell Curls are good too. No more than 9 sets total. 3 sets each. Once a week.

[ninesecz]

Here is my Biceps routine and as I said in another post! I have added over a full inch of solid mass in about 6-7 weeks and they are still growing!

Stright Bar Curl 65 X 18 85 X 12 105 X 10 125 X 8 145 X 6 (1st set warm mup!
Standing Dumbell Curls 40's X 12 45's X 12 50's X 10
Hammer Strength Machine Curl 60 X 12-15 75 X 10-12 85 X 7-8
Life Fitness Preacher curl machine 2 sets one hand a t a time close grip to failure


GzO HOME AND EAT EAT EAT and REST REST REST

[cubnlynx]

Here is my Biceps routine and as I said in another post! I have added over a full inch of solid mass in about 6-7 weeks and they are still growing!

Stright Bar Curl 65 X 18 85 X 12 105 X 10 125 X 8 145 X 6 (1st set warm mup!
Standing Dumbell Curls 40's X 12 45's X 12 50's X 10
Hammer Strength Machine Curl 60 X 12-15 75 X 10-12 85 X 7-8
Life Fitness Preacher curl machine 2 sets one hand a t a time close grip to failure


GzO HOME AND EAT EAT EAT and REST REST REST

Dam bro those numbers make me feel weak

[ranging1]

hoyl shit thats alot of sets
how the hell to u recover from that?

[Tjohn6231]

I work my back, and bi's on the same day. It seems to be working well.

[DSM4Life]

I sometimes talk to them....

[ninesecz]

Dam bro those numbers make me feel weak

Dont let someone elses strength discourage you! Just watched a Guy half my size ( using 2X as much juice as me though) bench press close to 500# for 2 reps yesterday!! but hey I do not let it discourage me

[ranging1]

try doing chin ups, i found they helped on add heaps of mass to my biceps
if u can do alot of chinups add some weight to urself
also, as its already been pointed out, the fact ur biceps are after ur back day could be serious issue, trying seperating them as far as possible or training them on the same day
if u train them on the same day hpwever remember to train with less volume on ur biceps, since theyl be fatigued from ur back workout
also i noticed u have troubles getting ur calves to grow
calves are a relativaly easy muscle to train
try doing 2 sets of calf raises using a 45 degree leg press machine,12-15 reps thats it
if the rest of ur body is developing and ur calves arent then clearly its ur training and diet
cut back on the volume for ur calves and see how ur strength gains go
if u gain strength then stick with it, strength equals more muscle
i train my calves twice a week, with 2 sets each workout
every workout i have seen a strength gain, not yet have my calves stalled in development
hope this helps

[cubnlynx]

Dont let someone elses strength discourage you! Just watched a Guy half my size ( using 2X as much juice as me though) bench press close to 500# for 2 reps yesterday!! but hey I do not let it discourage me

I don't get discouraged easy makes me want to work harder



500 maybe one day

[Hack da Squat]

I found doing hammer curls are the ticket u want guns do em real heavy, dont forget to squeeze at the top

[c-Z]

Dam bro those numbers make me feel weak

Numbers don't mean Sh*t. I saw some heavy juicer in the gym doing standing barbell curls a month ago... Dude had 185lbs. The form was just terrible. I think he was working lower back and calves with it as well.. it was a joke. Anyone can spit numbers. It's all about your form when it comes to bis IMO. you can cheat way to easily on them.

[DSM4Life]

Numbers don't mean Sh*t. I saw some heavy juicer in the gym doing standing barbell curls a month ago... Dude had 185lbs. The form was just terrible. I think he was working lower back and calves with it as well.. it was a joke. Anyone can spit numbers. It's all about your form when it comes to bis IMO. you can cheat way to easily on them.

Its all about the form with anything.

[chicmagnet]

I would do Back and Bi's together and chest and tri's.

[Ronnie Rowland]

Its all about the form with anything.

That's exactly right when it comes to bodybuilding!

[KZRSOIZE]

IMHO, workout your back and biceps the same day, like some here pointed out maybe overtraining, so when you workout you biceps one day, then your back the second day you actually working your biceps again.

Useful Video,
http://www.youtube.com/watch?v=QS51D...om=PL&index=25

Agreed, I had a similar issue with my biceps when my split was chest/bi back/tris, i gave it a good try but noticed MY biceps were not getting the size they shouldve been. Works for some but not for others.

[KZRSOIZE]

Every individual is different, so your going to have to test yourself and document what works. Like many have said whats your form like, are you trying to curl too much. Are you resting enough, another thing i do during my bi sessions is i try to slowly stretch the fascia, feels good and as poliquin has suggested its like making room for your muscle to grow, or was it milos who preaches the stretching. And another thing concentration on the mucsle your working out is enourmous, really put your mind into what you are doing, feeling the bicep, watch it work. good luck brother you will get your guns....

[thai-lan]

lol my biceps are great but its just my inner bicep, i just started doing wide grip curls with straight bar

[british bulldog 1]

lift as heavy as possible for no more than 4 reps, you need to tear your muscle for re growth

[thai-lan]

for inner bis?

[eatrainrest]

lift as heavy as possible for no more than 4 reps, you need to tear your muscle for re growth

this is ok but you have to be aware performing 4 rep sets of curls or any isolation movement can do alot of damage.. i htink 6 would be the lowest to go wiht certain "isolation" movements. THAI-you cant target areas of the bicep