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My biceps just wont grow....almost loosing it.
- Thread starter Mentor
- Start date
Drop the barbell...
Not only is it prone to bad form unless on a preacher bench or with a armblaster, your wrists are stuck in an akward position. If using the olympia bar instead of the ez curl.
Hit dumbells instead (alternating , hammer, bentover concentration). Great for both bicep heads and great for stablizers which will help your overall arm stregnth.
Not only is it prone to bad form unless on a preacher bench or with a armblaster, your wrists are stuck in an akward position. If using the olympia bar instead of the ez curl.
Hit dumbells instead (alternating , hammer, bentover concentration). Great for both bicep heads and great for stablizers which will help your overall arm stregnth.
SirWanksalot
New member
Do you have long arms or long forearms or small wrists and hands for your size? IMO - All of the above can contribute to decreased lifting ability resulting in less muscle or smaller arms.
SofaGeorge
New member
Mentor said:
Arnold's favorite biceps exercise was a seated dumbell curl where he leaned slightly over while sitting on a flat bench... one hand on his thigh and the other hand holding the dumbell between his legs WITHOUT TOUCHING ANYTHING (i.e., no bracing at all.) Then you do smooth even one arm curls.
This is definitely the biceps exercise that I have experienced that seems to most directly blast the biceps.
Arnold used to say that the biceps were the EASIEST muscle to build up. Most of the times when guys biceps are lagging they are going too light or using cheating form to throw the weight up.
Listen to Zyg on this one. You may think your form is good. I'd bet money you cheat and don't isolate properly.
My recommended routine for you:
Either standing EZ BAR curls or Preacher Curls
3x6-8
Arnold Curls or Incline Dumbell Curls
3x6-8
Scot Curls or Hammer Curls
3x6-8
And... big and...
Make sure you are doing Pull ups and Barbell rows (Yates style) on your back day.
H
HighIntensity
Guest
superset your bis and tris
case closed
case closed
solidspine
New member
I have three very good body parts and 11 or 12 really bad body parts, seriously my biceps, triceps and forearms are exactly where I want them, good size and good definition.
First are you maybe over training your arms, and second do you mix up your routine?
My favorite and most effective bicep workout is simply:
1) Preacher curls with an EZ bar-heavy, perfect form.
2) Dumbbell curls-light seated for the pump.
I usually do biceps and triceps on my chest day and forearms on my leg day. Only work all three-body parts once a week.
From a gear stand point Russian d-bol really blows up my arms.
First are you maybe over training your arms, and second do you mix up your routine?
My favorite and most effective bicep workout is simply:
1) Preacher curls with an EZ bar-heavy, perfect form.
2) Dumbbell curls-light seated for the pump.
I usually do biceps and triceps on my chest day and forearms on my leg day. Only work all three-body parts once a week.
From a gear stand point Russian d-bol really blows up my arms.
Its been covered... but my two cents garnered from my exhaustive experience (Arnold's book and 10 weeks of working out 
) is:
Do more variety of exercises, mix it up with concentration curls, incline curls, preacher curls, cheat curls (use your back with more weight), reverse curls, etc.
Do more sets, with less weight since 6 reps isn't getting growth (common wisdom is 8-12 reps per set is best for growth). Do 12-15 sets at least since its a problem area.
Train biceps first on the days you train them.
Make bicep curls your last Bicep exercise and then "work the rack", and triset them, like 55s->45s->35s or whatever with no rest in between.
) is:Do more variety of exercises, mix it up with concentration curls, incline curls, preacher curls, cheat curls (use your back with more weight), reverse curls, etc.
Do more sets, with less weight since 6 reps isn't getting growth (common wisdom is 8-12 reps per set is best for growth). Do 12-15 sets at least since its a problem area.
Train biceps first on the days you train them.
Make bicep curls your last Bicep exercise and then "work the rack", and triset them, like 55s->45s->35s or whatever with no rest in between.
Last edited:
Bulldog_10
New member
Re: hammer curls
yup
me2dammit said:
yup
try using exercises that hit different parts of the biceps....preacher curls for the (lower), hammer curls for your brachialis (outer), and then your good old barbell or alternating dumbells for the middle portion......this should help with your overall mass.....throw in some concentration curls to hit up the peak and shape once you get the mass
look if your biceps are lacking its one of two things your genetics or your training so lets face it if you have short bi's they are not going to be big and if its your training your probably over training a lot of times people who focus on one part like bi's over train so only work them once a week and when you do precher curls use a straight barbell or my fav is one armed dumbel on a precher bench I sugest you switch them on and of also hammer curls but switch them with reverse curls and use an 8 to 10 rep range or exp till you find what works for you
Stan Ozolol
New member
I had the same problem for quite some time. Now through proper training, they finally started growing and look good. You need to make sure your making a mind-muscle connection with your biceps. That is the most important thing. Make sure you are isolating and thinking about them for every rep. Lose the exercises your doing now and use more isolated movements, and don't worry about how much your lifting. Work your tris and biceps , together, twice a week. I do monday and friday.
Do alternate dumbell curls, and make sure you go all the way down, all the way up w/o using your shoulders, perfect form. When you get to the top, turn your wrists to you can feel the bicep pump. do it everytime. think about every rep.
Do reverse grip straight barbell curls, all the way down , all the way up.
Concentration curls, do perfect form , all the way down up, Do 4 total sets, the last one till failure. If your using a 30 say to begin, grab a 15lb to finish them. You should feel a good pump.
Bent straight bar
End with straight bar cable pull, work arms individually or together, whatever feeld better.
This made mine grow. I was discouraged and thought I couldn't do it. Just concentrate on what your doing. If you want it, work hard for it. Remember the mind muscle connection-
Do alternate dumbell curls, and make sure you go all the way down, all the way up w/o using your shoulders, perfect form. When you get to the top, turn your wrists to you can feel the bicep pump. do it everytime. think about every rep.
Do reverse grip straight barbell curls, all the way down , all the way up.
Concentration curls, do perfect form , all the way down up, Do 4 total sets, the last one till failure. If your using a 30 say to begin, grab a 15lb to finish them. You should feel a good pump.
Bent straight bar
End with straight bar cable pull, work arms individually or together, whatever feeld better.
This made mine grow. I was discouraged and thought I couldn't do it. Just concentrate on what your doing. If you want it, work hard for it. Remember the mind muscle connection-
What does your back routine look like and where in the week, in comparison to bi's do you work your back?
There is a lot of advice in this thread, but I dont think I saw anyone mention this. The bicep is actually not a very large muscle. If your working back hard, your bi's get pounded as well. If you work back the day before bi's for example and then do 9 sets of bi work you could also be overtraining them.
There is a lot of advice in this thread, but I dont think I saw anyone mention this. The bicep is actually not a very large muscle. If your working back hard, your bi's get pounded as well. If you work back the day before bi's for example and then do 9 sets of bi work you could also be overtraining them.
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