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I'm 210lbs with only 15.5 inch biceps. Please Help

Toenail Juice Z

New member
My arms are out of proportion with the rest of my body.

Whenever I train biceps I can only think of 3 exercises. I do Standing barbell curls, standing alternate curls, and hammer curls. I cannot think of another exercise for biceps except preacher curls which I hate doing.

I'm 210lbs and getting heavier, but my arms are pretty shit. (Only 15.5 inches!!!!!!!!!)

Can someone give me a good mass routine to beef up the bi's.

Thanks.
 
My arms are out of proportion with the rest of my body.
I can sympathize with you hear brotha. Im a tad over 250, but have measly 18" pipes and the belley seems to sit on the inside of the arm making them appear even smaller than they are. I would like to hear from thos that have overcome bi punyness as well :)
 
my problem is the opposite ....my arms are pretty big when I compare them to the rest of my body , my problem is my chest that SIMPLY just DON'T FUCKING GROW !!



Victor
 
does the phrase "site injections" mean anything to you?
Yes it does, Ive poked bi's a couple times this cycle :), so far nothing really to report and will do a few more before cycle is over.
 
Ok, Read the whole damn thing before you start flaming the hell out of this post.
I don't know if this method works but it's an interesting read.

READ THE WHOLE THING!!!!!!

Bass

Posted by Big A on another board.

I personally have used Syntherol, PumpNPose and NN Site Oil. They all seem to work similarly results wise. PumpNPose is MUCH thicker than the other two and it's harder to inject. Syntherol hurts the least once it's in the body - gives the least amount of soreness.

Site oils can be used for two purposes - to increase the size of a muscle or to shape a muscle.

To increase size, lets use the biceps for example. You need to inject in EVERY head of the muscle, while rotating the shots daily within that head. This is the only way to ensure that the added size keeps to your natural look/shape of the muscle. The quickest way to get a muscle up to maximum size is to do the following regimen: 1ml for 10 days in each head of the muscle. 2ml for 10 days. 3ml for 10 days. If you do both, the biceps and triceps simultaneously, you can add up to 3" on your arms in those 30 days. Now, this is VERY IMPORTANT!!!: you HAVE to massage the area that you just injected SEVERELLY! You have to make sure that there's no lump forming. The muscle should always be soft. You should NEVER have a lump. It is also a good idea, to inject just before going to the gym, so as soon as you get to the gym, you should do a couple light weight, high reps sets for that muscle, to get the blood moving. This again will minimise lump formation. You have to keep in mind, that as soon as lumps form because you did not massage, scar tissue will form as well. You want to avoid scar tissue at all costs. Also, to minimise scar tissue build up, use VERY small needles, like 25g or 26g, ½ inch or 1inch long (depending on the injection site) and inject VERY slowly. If you find that you cannot keep with the lump build up, but you are due for another shot, wait until, by massaging, the lump goes away (it should not be more than a couple of days) and then resume from where you left off.

If you have all the size you wish and just want to shape the muscle, as adding a peak on the biceps, then inject the spot, in the peak of the muscle, with 1ml every day or every second day until you obtain the peak that you desire.

What I recommend to people that are just starting out using these oils is to use 1ml per head of muscle per day, or every second day, for a week or so and see how they react to it. That way they can judge how many ml they can use per muscle head and how often.

Where to inject – BICEPS – inner and outer head. You can feel the 'split' in between the two heads of the biceps when you feel with your other hand. Inject on each side of that. If you want to increase the length/thickness of the bicep, inject more in the inner head (closer to your body). If you want to increase the peak, inject more in the outer head.

TRICEPS – You don't need to inject in the outer/horseshoe head, unless it is really lacking behind. You inject in the middle and rear heads of the triceps. Generally, at the back of your arm, the upper portion is the rear head and the lower portion is the middle head, as the two heads overlap each other somewhat.

DELTOIDS – just inject straight into whatever head is lacking in size.

CALVES – Natural calves, no matter how big the are, have a 'flat' look to the muscle. So you want to keep that look, you don't want to have your calves looking round like someone stuck an air hose in there. So, you inject in multiple shots, on the outside edges of the muscle. That will make the calf go outwards, while keeping the flat, natural look.

QUADS – With muscles this large, you need to do multiple daily injections. Where in the biceps you use 1ml per head per day to begin with, on quads you need to start with 1ml per site, 7 sites per quad. That is to avoid the 'lumpy' look and keep the quad uniform. Again, to keep the natural look of the thigh, you should inject in the 'peak' of the outer quad, injecting along the crest. If the teardrop is lacking, then just inject straight into it, rotating sites daily. I personally don't recommend quad shots, especially teardrop, due to the very high amount of nerves in the area.

I strongly recommend that you get some anatomy charts and study the muscles and the nerves that are in the area that you want to inject.

How do Site Oils work? To begin with, they do not stay in the muscle for 3 to 5 years. They get dissipated within months. However, during this time, they have stretched the fascia of that muscle. The fascia is a great constrictive factor in muscle growth. The more stretched the fascia is the more the muscle will grow and the more it will have that 'popping' look. Site oils stay in there long enough for the fascia to stretch. As they dissipate, the 'space' left by them is replaced with new muscle tissue growth. That is the reason why when x-rays where performed on some of the people that have 25"+ arms, there was no oil found in there. The oil dissipated and it was replaced by real muscle. The principle is the same as the one behind site shots with steroids, but it works at a much a larger degree, because the Site Oils take that much longer to dissipate.

Pain – obviously, any site shot hurts. The pain will minimise the more you inject, until it will not hurt any more. Site Oils hurt, but not as much as site injections with, lets say, Sustanon. However, as I said, they will hurt less and less the more you use them. I currently put all my Sustanon in my biceps and I get no pain what so ever because the biceps are used with having stuff injected in them.

Dangers – Site Oils are safe, if certain precautions are taken, same as when injecting anything else. You always have to aspirate. Always! You DO NOT want the oil to go in a vein. Always massage the area after the shot so scar tissue build up doesn't occur. And most importantly – USE COMMON SENSE! If you have 16" arms, don't think that you will have 23" in 5 weeks! Because if you try that, you will end up with deformed looking muscles and you will be the laughing stock of the world, like Greg Valentino. Site Oils are there to help you break past a plateau. If your genetics indicate that you are 242 with 5% bf, but you only have 18" arms, then Site Oils will help you bring your arms in proportion. All that I am saying is that Site Oils are there to aid the work that you do in the gym, not replace it!
 
I weigh 196 lbs and my arms suck at 15.65 inches! They use to be under 15 inches three months ago. I've put on almost an inch in three months AS-FREE.

Beleive me when I tell you that I've tried EVERYTHING, arms in a seperate workout, back/Bis, Chest/Tris, Back/Tris, Chest/Bis, high reps, low reps.

I would train Back in the Am, and Bis in The Pm, Chest in the Am, and Tris in the Pm. This worked but it was not very effective.

Listen: this is the key: You need to train the rest of your body at maintenance. It's the only way your arms will grow.

This is the split:

Day1: Chest/Back/Delts
Day2: Legs/Abs

Day3: Rest

Day4: Triceps
Day5: Biceps

Day6: Rest
Day7: Repeat or Rest

Day1: stay with compound movements and dumbells and do 3-4sets of 10-12 reps per exercise(2 exercise per bodypart), 2 reps close to failure on each lift. No deads, too much for the CNS

Day2: Same thing, but no squats. Too much for the CNS


Perfect form is key here, low reps 6-9 for tris and 5-7 for Bis.

My routine:

Tris: Decline Skullcrushers: 3 sets + 1 warm-up: 10, 8, 6
Cable Pushdowns: 3 sets: 8, 6, 6
Seated Skullcrushers: 2 sets: 9, 7

Bis:
Close grip(elbows close together) Preacher curls: 3 sets +1 warm-up: 9, 7, 5
Alternating DB curls: 2 sets: 6, 5
Overhead Cable Bicep curls: 1 set: 8

Forearms/Grip:

Grab the heaviest dumbell you can unrack and hold at your sides for as long as you can(10 secs is good): 3 sets (Don't use wrist wraps, and don't lock out your elbows)
 
try this for bis....only do barbel curls.....10 sets total..
first 5 sets..use your 10 REP MAX for 10 rep on all 5 sets....
sets 6-10...ONLY take off the weight ONCE which is only 10 pounds...and do that weight for 5 sets at 10 reps..do tris ext on the decline bench
 
I'm no expert, but I believe that if you want to increase the size of your arms, you need to focus more on your tri's. They make up 2/3 of the size of your arms.

Just my .02,
Joker
 
I'm no expert, but I believe that if you want to increase the size of your arms, you need to focus more on your tri's. They make up 2/3 of the size of your arms.
Thats is true and a good point. I work tri's pretty hard myself and both my tri's and bi's are very stong, they just dont look like it :)
 
Holy shit did Ultragainz just say he is 160lbs and has a 20" gun
damn-it boy I bet you look funny , kinda like a crab






just kidding bro:angel:
 
Toenail Juice Z said:

I'm 210lbs and getting heavier, but my arms are pretty shit. (Only 15.5 inches!!!!!!!!!)

How tall are you?

Have you tried BB tosses? What about overhand grip curls? High cable curls? Lying on a bench and doing curls from the high cable(kind of like a reverse skull crusher)? I can think of lots...
 
bro u seem too concerned with just training your biceps for arm growth but u fail to realize that the triceps makes up 2/3 of your overall upper arm mass. make sure you are giving equal attention to your triceps as well. on your triceps day make sure you do the basics like heavy overhead triceps extensions with the e-z bar, skullcrushers, and weighted dips. your lack of overall arm size could also be because you overwork your arms in hopes that they will get big. u gotta remember, training is only the stimulus for growth. u need to let the muscle rest and recuperate if u want it to grow larger and stronger.
 
Re: Re: I'm 210lbs with only 15.5 inch biceps. Please Help

gorilla_boy said:


How tall are you?

Have you tried BB tosses? What about overhand grip curls? High cable curls? Lying on a bench and doing curls from the high cable(kind of like a reverse skull crusher)? I can think of lots...

I am 5ft 11". Since I began my cycle i've been gaining about 2 pounds every couple of days.

What are BB tosses?
 
the bros are right hit your tris hard since they are 2/3 of your arms..and use good/strict form good luck G
 
Re: Re: Re: I'm 210lbs with only 15.5 inch biceps. Please Help

Toenail Juice Z said:

What are BB tosses?

You do them with a partner. The first guy starts out and curls the bar 10 times and immediately hands it over to the second guy who does ten reps and hands the bar back again at which point dude #1 does 9 reps and passes the bar back to dude #2 who does 9 reps and passes the bar back to #1 yet again. #1 does 8 reps and hands the bar off... This is continued, with absolutely no rest in between until you get down to one rep.

15.5" arms? Start with 15 lbs a side on an easy-curl bar. Use good form and lower the bar THE WHOLE FUCKING WAY DOWN. I know it doesn't seem like much weight but your arms will be like rubber by the time you're done. Add 2.5 or 5 lbs the next week if you don't pussy out and find an excuse not to do them...
 
Ok, to reiterate what these guys said; TRI's and REST!

I have the feeling that your overtraining your arms as well, as you actually use them even when training other body parts. I would train your arms on friday, and let them rest up for the weekend.
 
if you are doing bis after back and tris after chest/shoulders, stop doing that and devote 1 workout a week to just arms where you do a set of tris, a set of tris, etc.
 
I think the key is to experiment and find what works for you. For me I do tri work after chest and bi's get worked on thier own day with shoulders. I only do 3 sets of db curls and seem to steadily gain strength on both tri's and bi's so what I am doing seems to work for me, its more of a genetic limitation in my case I am afraid.
 
some of you people cant read i said there is THIS ONE KID that is 160 AND he has 15.5in bis...............................:) ........iam NOT 160
 
I am

ashamed of my bi's, although they are better, started with 15 7/8 and now 17.5 COLD flex.
I also have the short muscle sickness with Bi on the inside of the arm.

I do: 4 sets of each

standing knees bent slightly bent over, large bar 20lbs each side
the 15 then 10 then 5 and then place hands together in the middle of the bar and pump the crap out of them. all reps are done till failure.

incline bench laying on stomache arms hanging over the sides, ez curls bar, 15, 10 5, bar till failure inside grip, up to chin.

cable machine. head at the weight side of flat bench 90, 70 50 30 20 , laying on your back with straight bar arms at sides tucked in tight curl the bar under your chin, upon failure have your partner do negative reps x5 at each weight, you will cry like a girl.

This works for me and my bis hurt like hell but it feels so good.........
 
my bi's totally sucked a few months ago...

but this new routine i been on is really making them grow.

standing barbells curls 3x10
concentration curls (letting arms hang freely..no resting on legs) 3x10
cable hammer curls 2 x failure

my biceps never grew before, but this combination of excercises really worked for me
 
Bro I have the same problem....my bi's are a little over 16in cold ,and I want to get them to at least 17 or so on this cycle....all I can say is kill your triceps thats what I'm trying to do, but for some reason I have a hard time isolating that muscle group....:bawling:
 
zyglamail, holy shit i cant believe u have the same problem i have biceps all on the inside.. nothing on the outter...shit its the worst..i though i was the only one..i have some nice size and very lean but it just dont look right no outter head what so ever..my brother dosent have it just me.. fuc. it i might try site inj. but havent had to yet so i dont know
 
I could never really get my arms to go even on AS, since I have been of for the past 4 months however, I have seen incredible gains. I put on about 1.25" in the past 4-5 months, her is my routine:

Bi's:
Incline Alternate Dumbell Curls- 4 sets(10,8,6,6)
Standing EZ curls- 4 sets(12,10,8,6)
Cable Concentration Curls- 4 sets(15,10,8,6)

Tri's:
Reverse Grip Concentration Cable Pull Downs- 4 sets(12,10,8,6)
Rope Pull Downs- 4 sets(12,10,8,8)
Kickbacks- 4 sets(12, 10, 8, 8), then drop ten pounds and pump out the same amount

4 sets may not be needed on each exercise, I had to work my way up to that point.

I also superset all of these(one biceps exercise, then one triceps) and so on.

I swear by these exercises: they have done alot for me!
 
How many excercises should you do? Is doing more excersises better so you hit all angles of the bicep? I sometimes do 5 didderent excersises with 3-4 sets- is this too much?
 
REF-E-MB said:
I could never really get my arms to go even on AS, since I have been of for the past 4 months however, I have seen incredible gains. I put on about 1.25" in the past 4-5 months, her is my routine:

Bi's:
Incline Alternate Dumbell Curls- 4 sets(10,8,6,6)
Standing EZ curls- 4 sets(12,10,8,6)
Cable Concentration Curls- 4 sets(15,10,8,6)

Tri's:
Reverse Grip Concentration Cable Pull Downs- 4 sets(12,10,8,6)
Rope Pull Downs- 4 sets(12,10,8,8)
Kickbacks- 4 sets(12, 10, 8, 8), then drop ten pounds and pump out the same amount

4 sets may not be needed on each exercise, I had to work my way up to that point.

I also superset all of these(one biceps exercise, then one triceps) and so on.

I swear by these exercises: they have done alot for me!


I have done almost that same routine and added 2 inches in a month and a half natural. Cant wait to try it with some d-bol
 
15-20 sets for biceps is way too many. Any more than about 9-12 is pretty much overtraining. If you do the exercises I have listed above 2x per week, I would say that you'd be on your way.

Good Luck and let me know how it goes!
 
I'm with JOker, it seems like everyone looking to put size on keeps forgeting about the other side of the arm. The tri is just as if not more important thean the bi . Try training it witha s much intensity and you might see some results.
 
I can completely agree with Grimmer's statement- Once I started hitting my tri's really hard my arms looked twice as big. I started recieving compliments about how BIG my arms looked, even from my girlfirend who sees me everyday!

And everyone knows that there is no better feeling than hearing, "WOW! you're huge" or "DAMN! you're looking good!"

Good luck! Hit those tris up good!
 
"zyglamail, holy shit i cant believe u have the same problem i have biceps all on the inside.. nothing on the outter..."


i had the same problem too....then some dude told me I should stop using the EZ bar and try to focus on straight-bar standing and preacher curls (not in same workout though). i did this and in three months I had a much better outer-head/peak.
 
Common Genetical dis-proportions.

Large Chest/Small Biceps and Triceps
Small Chest/Large Biceps and Triceps

I've got a large chest 48" and arms... Were lackin, and still are somewhat... 17" I'm 6'0" 221lbs around 15%

What I did

My first cycle, I trained everything once a week. And I put on about 2" on my arms.

Second cycle... I trained everything every 4 days... Biceps barely grew at all.. Maybe a half inch at best and I was using alot of shit.

3rd cycle was cutting

What I've done through this 4th cycle I just finished... I trained everything every 6 days.. And i gained 1" on my arms.
I am pleased with my gains on my arms but would be happier with 17.5"

Maybe you're just overtraining them bro.. Biceps are just small muscles afterall. I only do 6 sets for them and I train them on back day

Jd
 
I added partials (top of the movement). Squeezing hard with elbows forward on each rep for like 15-20 reps. I get a great pump in the peak and its seems to have added a little size so far.......
 
don't feel so bad. wish my arms were bigger too. at 225 they are only 18 1/2 inches, cold. pumped the go up to a lil over 19's. BIG DEAL!! i know 200 pounders with arms that big.
 
Just a thought - I see some people in the gym who train different bodyparts with differnet intensities. You mentioned that you "can only think of three bicep exercises". This tells me that you are not real focused on your arm training and may not be taking sets deep in the pain/growth zone.

Get focused and hammer the shit out of them until they have no choice but to grow!!
 
this makes me feel good....i am 200 with 18 inch:)
chest sucks though:bawling:
 
20' arms on 160lbs impossible

Anyone saying thay have twenty inch arms on a 160lb body is either lying or pumps a "shit load" of synthol. Want proof go to Aurther Jones site Cyberpump. Your arm size is directly related to your weight thats how Jones proved that at 6'2 235lbs Arnold could not possible have an arm measurement over 20'. Genetics are a bitch but if you really want to incease the size of your arms synthol does work if used properly. Just ask every major pro on the planet.
 
Coach Charles Poliquin believes in that same stuff that Jones does about arm measurements...I think it has some validitiy to it, but every person does not fit into an exact category. People are vastly different.

And Arnold`s arms had to be over 20 inches in some photos I have seen, they are freakin massive.
 
I haven't taken the time to read all of the other replies, so I apologize if this is redundant. But, My arms have always sucked, and unfortunately I have really good shoulder developement which makes my arms look even smaller. I started doing incline alternates and dudes in the gym are commenting on my arm growth. I think it might be because its the only excercise that you can acheive full stretch of your bi, since your bi can only be fully stretched when your elbow is behind you. Kind of the same principle as overheads for tris:confused:
 
Re: 20' arms on 160lbs impossible

AJAX19 said:
Your arm size is directly related to your weight

So is basically what your saying is that 15.5 inches are about the right size for a person weighing 210lbs at a height of 5ft 11"?
 
Im pushing 21 inches (20.75) i find standing barbell curls and hammer/preacher curls on the preacher curl stand to put size on. They key to building size is building strength. I really try to push myself to get stronger because if i want to get bigger that is the only way i can in my opinion, or should i say the quickest way. I am 21 and 5'10 around 215 im hoping to get up to around 23 before its all said and done that for goal i hope to achieve. I just think the harder you push to get stronger the quicker the size will come and to be careful to not overtrain. Alot of folks who train just do it for cosmetic purposes but to gain size in my opinion you need to strength train first and fore most and then add your more shaping exercises in your routine to define your individual bodyparts but not forget to lift hard on your strength movements also such as straight bar curls or hammer preacher curls. Just some advice on what has worked for me. Hopes this helps some! Take care and good luck bro it will come!!

TheBolt
 
Had similar problem!!!!!!!!!!!!!

Bro,had similar problem about 2 years ago
mine was over training! would beat the fuck out of my arms
during back & chest day! cut back alittle and the mothers swelled
close to 18" now!!!!!!!!!!!
 
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