My biceps just wont grow....almost loosing it.

[Peyomp]

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.

 

[Bulldog_10]

Re: hammer curls

Try hammer curls for about 4-6 weeks, will put some size on your forarms and upper arms, after that hit some basic dumbell curls and barbell curls.

Tweak your rep scheme to.

yup

 

[argent]

I would increase your reps. If I go to heavy on Bi's, I feel it it my forearms, wrist, and shoulders to much. More reps, or slower reps will help your cause.

 

[lamp24]

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

 

[onemind]

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]

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-

 

[Zyglamail]

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.