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

[Stan Ozolol]

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?

 

[KappaRaider]

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

 

[REF-E-MB]

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!

 

[Test boy]

Tri's grow much faster than bi's. Work them tri's bro.

 

[GRIMMER]

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.

 

[REF-E-MB]

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!

 

[Hugh Gellatts]

"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.

 

[Juzam Djinn]

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

 

[bigrand]

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.......

 

[Mike P.T.]

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.