My biceps won’t grow :(

[2Thick]

more volume and more pumps

 

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

 

[SteveMobsterG]

need to come up with a good workout program for my biceps please
I read this one online
Single arm dumbbell preacher curl
Dumbbell hammer curl
Incline dumbbell curl
3 sets each with 30 second rest in between sets
Would this be a good option for me? I tried it yesterday and my arms are sore

Biceps or arm? Where's the other side? Triceps

 

[Vadim Fedorov]

You need to increase load, plus add reverse pull ups. When you have pain it is good, keep going, muscles are growing, takes time

 

[MasonicBodybuilder]

Sounds like a great plan assuming you are eating enough for growth. Besides that, genetics are also a factor.

 

[bicepgod]

on your biceps day, just do pull-up with reverse grips (chin-up) as much round as you can. Your biceps will definitely grow.