I just can't feel my biceps :(

[ilyuxab]

I have rather weak biceps and this is because I can't find the right workout to feel it. I never feel any "good" pain after my biceps workout. What would you recommend me to start feeling it and understand how to make it grow ?

[pologod05]

im gonna guess its a technique problem. start with a light weight that you can do with perfect form and focus on a full contraction.

[Justin_Haines]

barbell, barbell, barbell.

PROPER FORM (not the crap 3/4 people do)

[Sinsate17]

I have a similar problem - mine almost never get sore unless I do the following:

Warmup with 15 or so reps - prevents injury, and helps get slightly better lifts. I do this twice.
2 Working sets: anywhere from 6-9 reps works well for me.
Throw in a heavy set (or two) that I can only do for 1-5 reps or so. (I will cheat to get the last one up, but do a 3-4 second negative)
Burnout with warmup weight.
6-7 sets for ONE bicep exercise, and I do two, so thats 12-14 sets. I do them unilaterally cause my left arm needs to catch up.

But, that's just what works for me. Unfortunately my triceps require twice as much work, it seems.
Good form helps a LOT. Difficult lifts, like spider curls, are a great idea. You will, unfortunately, need to find what works for YOU, so experiment with even just forced negatives, low rest periods, tempo, whatever.
And I'm just going to assume you're working your whole body and eating enough. They'll grow.

[mfbarbmff]

A lot of times when people are not feeling the intended parts working, is due to the lack of mind-muscle connection.

Just curious, do you flex your biceps regularly? If not, maybe you should start trying. Flexing doesn't necessarily work your muscles but you definitely gain a coordination of how to utilize the muscle. My left bicep is a bit smaller than my right, and I have noticed that flexing with my left also feels a bit more uncomfortable or weird than flexing with my right.


Many ppl complain about not being able to feel the back while working them. It's due the similar reasons.

Practice makes perfect. Good luck.

[Shylock]

You might have slow twitch muscle fibres. I suggest you increase reps.

[Will2k84]

Weak biceps may also mean a weak back. How are your back exercises going?
Some good barbell curls with proper form and contracting on the way up should help you feel it.

[ilyuxab]

actually my back lacks strengh, too, maybe it is the reason for biceps not responding my efforts

[-Lucifer]

Here's a good technique for you :

When lifting the barbell, squeeze your triceps.

[dom996]

Try something like spider curls, maybe not the biggest mass builder around, but easier to feel the movement. Don't go to heavy and squeeze and hold the contraction at the top briefly. Try 8-10 reps.

[djansen]

I have rather weak biceps and this is because I can't find the right workout to feel it. I never feel any "good" pain after my biceps workout. What would you recommend me to start feeling it and understand how to make it grow ?

first post your biceps workout.

also do you grip the weights really hard with your forearms? try lowering the weight and keep your shoulders back, elbows at the sides and contract the bis while keeping the forearms neutral and just a means of holding the weight not choking it.

[RU4A69]

You need unilateral movements. Use dumbells.

[cervasa1977]

Get your form down by using a weight that you can handle and squeeze at the peak of the contraction and increase as needed. Work on slow reps to get your mind muscle connection going. Make sure you are eating enough. Also feeling sore after a workout is not a good sign to judge how great your workout was.

[ilyuxab]

my workout is:

1) Standing Barbell Curls
12-10-8 reps
2) Incline Dumbbell Curls
15-12-10 reps
3) Dumbbell Concentration Curls
12-10-8 reps (but I feel my technic sucks)

[Iceiktitan]

My advice to you

1. Get form and technique down. Squeeze as hard as you can at the top and keep full tension on the muscle when working it.
2. Try at least 1 set of warmups for each bicep exercise to get it warm and keep it warm. 15-25 reps should be enough to get the blood flowing and the biceps ready to work.
3. Try different rep schemes and different weights. Switch it up everyonce and a while.
4. See above. Maybe you don't have soreness because your biceps are used to what you are already doing?
5. Are you training your biceps hard enough, not enough, or too much? Ask yourself that. Often over training will make you stall.
6. Lift hard, eat alot, sleep alot, and get a regimented program you can stick to!

my workout is:

1) Standing Barbell Curls
12-10-8 reps
2) Incline Dumbbell Curls
15-12-10 reps
3) Dumbbell Concentration Curls
12-10-8 reps (but I feel my technic sucks)

[TheRealCartman]

actually my back lacks strengh, too, maybe it is the reason for biceps not responding my efforts

Since you're back is weak as well lets start there, your biceps will get a nice workout at the same time.

I do back/biceps on Sundays, here is my current routine

Bent over barbell row - 1 warmup set, 4 working sets
Pulldowns - 4 sets
Seated cable rows - 4 sets
Dumbell rows - 4 sets

Now we move into bicep work
Suppinating hammer curls - form over weight, 4 sets
Concentration curls - again form over weight, 4 sets
reverse grip barbell curls - 6 reps, drop the weight 10 lbs, 6 more reps, drop weight, repeat - 3 sets

Try that.

[jmusclehead]

I have rather weak biceps and this is because I can't find the right workout to feel it. I never feel any "good" pain after my biceps workout. What would you recommend me to start feeling it and understand how to make it grow ?

Use good form 1st and try perfect curls and drag curls. Those were 2 of Gironda's that have helped me feel the contraction in the bicep the most. Also, use a weight you can handle until you get the movements down correctly.

[TheLBM]

http://forum.bodybuilding.com/showthread.php?t=243948