My biceps won't grow !

[t3c]

i didn't read these other posts....

are you squatting and deadlifting?
no youre not? theres your answer

yes you are? get your diet in check and EAT




nuff said

 

[morningwood]

Maybe try forced reps and negatives. That worked for me. I would also recommend using a straight bar for barbell curls then go straight to the preachers for forced reps and negatives. Finish up with the rest.

 

[Pops]

hi,

if u want your bis to grow, train them EVERYOTHER DAY, but keep the volume low. do this for the next 8 weeks. try to increase weight every 7 workouts or so.


do 4 sets of 21's using dumbells. my routine looks like this as ive just started training again:

mon: 4 sets with 25 lb dumbell

wed: same as monday

tues: same as monday

etc, etc, etc,

after about a week or two, try increasing the weight by about 5lbs, so then in my case, id be using 30 lb dumbells.


if u dont know what 21's are, look it up , because i dont know how to describe it.

take care

-pops

 

[michaelcoutts]

i got the same shitty biceps as u dude. The muscle doesn't seem to begin until about a quarters length up right?

I try and do some reverse barbell curl stuff. Hammer curls and reverse grip barbell curl to name a few.

 

[louden_swain]

Remember, the biceps are a small muscle group therefore it doesn't take much fatigue them. Cut down on the sets and give yourself plenty of rest. Here might be a possibility:

Barbell Curls - 3 x 6-8
Incline Dumbbell Curls - 3 x 6-8

 

[Legion Kreinak2]

I'm with Louden on that. Cut down on the sets, build on the rest and food intake.