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

[Audio8]

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.

 

[Hugh Gellatts]

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.

 

[Zyglamail]

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.

 

[BigAndy69]

Also, if you have problems with hip stabillity you will not be able to curl as much as you should.

 

[ultragainz]

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

 

[gethard1]

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.........

 

[sicklydiesel]

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

 

[muscleup]

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....

 

[BGMARC1]

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

 

[REF-E-MB]

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!