My biceps won't grow !

[mtlhabsfan]

I know it's a tough muscle to develop but now i'm getting sick of it.

Can anyone tell me the best biceps routine for growth !

I also have this problem where : if I extend my arm, and I place 2 fingers on the bottom of my bicep, and then I fold my arm to 1/2 rep...my two fingers won't touch my bicep anymore by 1/2 an inch (1cm).

I've been told by someone that I have to extend my arm completly and slightly go back/contract at the end of each rep.

Help please...

 

[Scaggs]

You have a gap, I know what you mean. Small bicep but easy to peak. What are you doing right now for arm training?

Scaggs

 

[eastarr69]

to make em big and strong....lift heavy....

E

 

[mtlhabsfan]

my routine

my arm routine:

i don't know if you mean triceps too. But don't worry about them, their developping pretty well.

as for biceps, i was trying to change my routine every week to encourage growth, but basically i do:

Starting with the most often:

Standing Barbell Curls
Hammer Curls
Seated Preacher
Incline Dumbbell
Standing Dumbbell

I always do 6-8 sets 2 times a week.

By the way, i've started traning each bodypart 2x a week, it's gonna last a month like i said previously. It's going pretty good, i feel pumped every day.
Sunday: Chest, Delts ///// Monday: Back, Arms ///// Wednesday: Legs ///// Thursday and Friday: Repeat Sunday and Monday.

 

[edgecrusher]

The only way to get big arms, is to get big everywhere. Heavy Squats, Deads, Benches and Overhead Presses.

You are also doing way to much volume for your bi's. That is such a small musclegroup, that they only require a small amount of work. Stick to 2 exercises that work the diferent heads of the bicep. You also need to give a routine longer then 1 week to begin working. Give it at least 4-6 workouts.

Best of Luck

 

[mtlhabsfan]

volume

i'm not doing all of these exercise, i do choose 2 of them from the list and do 6 sets total.

I'll stick to 2 of them for a while to see.

which ones should I choose ?? to work the whole bicep and solve my gapping problem.

 

[Legion Kreinak2]

Inclined dumbbell and standing barbell.

 

[eastarr69]

I currently do the following:

Standing dumbell presses: 1 set of 10 with 60's warm up 3 sets of 8 with 65's and one set of 70's to failure....

Preacher curls: 1 set up 10 with 45 plate the 8 more sets, one of 8 and of 6 adding 10pounds to the 45's after each set...

Then i do either standing bar curls or one arm preachers...generally one arm preachers and position my elbows out and in on different sets to hit the muscles on different angles....

And i have decent arms at 19.00 inches now, and I have only been doing deads and squats for 2 weeks...i agree with edgecursher that you need to do these lifts to get big in general, but, they are not neede to develope large arms...nor do you need to do heavy benching or presses...

presses use 80% tri's and shoulder and minimal bi's, as well as the squats do minimal for bi's as well as the deads....standard back exercises like rows etc do stimulate the arms which is why I do back with bi's

E

 

[skaman607]

if youre worried about a gap, try reverse grip curls

 

[Vortexx]

19" guns here, always trained bis and tris in one workout.

I like the slice routine:

1 bicep exercise for 3 sets
1 tricep exercise for 3 sets
1 bicep exercise for 3 sets
1 tricep exercise for 3 sets
etc...

this way you can keep your rest between sets low, while still having enough time to recuperate between 2 bicept/triceps exercises and it gives a crazy pump anyway as you keep engorging the arms with blood. Next day is legs on the menu, followed by a restday, so that the arms have 2 solid days of doing nothing but growing.

 

[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.