Spark the biceps

[devo_17]

Ive been working out for 3 months now and my biceps havent grown at all. Im open to new ideas, new exercises, and routines. Help!

[OboePlayaz1988]

Are you using the FIT principle? Frequency, Intensity, and Time?

[BloodFart]

Whats your bicep workout, if you isolate them.

[DJAuto]

Eat more.

[devo_17]

My normal bicep routine is Ez bar or Straight Bar curls 3x8 my last set I do a weight where I can barely get the 8th rep complete. Then Alt DB Curls 3x8, followed by Hammer Curls 2x8.

[devo_17]

I forgot, I left out that Im deployed right now and eating more is kind of out of the question.

[jeremybyrd]

try throwing in 21's into your workout.. Go heavy aim for the 6-8 rep range per motion so 6 on the lower end, 6 on the upper and 6 full (by the third set it should be almost impossible to get that many in w/ out resting for a few seconds)

[thael]

Firstly, you can't expect to grow if you can't eat so at the very least try to eat more. If that's out of the question just be patient and apply what you learn to a time when you actually can eat.

Try supersets imo. I tried supersetting some preacher barbell (EZ bar isn't comfortable for me but use whatever suits you) right into hammer cross curls with no rest. 3x8, 3x8, rest, 3x8, 3x8, rest. Each double set = one actual set. I did that and supinating curls superset with hammer curls.

[psychowolverine]

I would suggest adding a set to each and drop a few pounds and go to 10-12 reps.. Strict form!!

[heavyduty]

I have been trying some xreps and drop sets on my biceps and they seem to be reacting nicely to the new stimulation. I have also found out that the best exercise for my biceps seems to be non supported concentration curls.

[bassing68]

Originally Posted by devo_17

Ive been working out for 3 months now and my biceps havent grown at all. Im open to new ideas, new exercises, and routines. Help!

3 months is still infancy. Be patient. What else do you do besides direct arm workout? Heavy compunds help tremendously.

[-Lucifer]

Originally Posted by DJAuto

Eat more.

x2.

Also, you'll get decent guns only after 2 years of regular training.

[Lion_Heart03]

Personally i do 3 exercises for 4 sets each and then 1 exercise for 2 sets when i rep out!

You could try:

EZ Bar wide grip 4 sets - 12/10/10/8

Incline DB curls 4 sets - 12/10/10/8

Seated straight BB curls 4 sets - 10/10/8/6

Standing Rope Curls 2 sets (slow and squezzing reps) - 20/30

Obviously its all about form and not weight so read up and develope your technique and each exercise! Good luck :-)

[Coolio10]

take your 8rm/10rm ez bar curls and do 7x6/7x8 with about 1 min breaks...been working for me.

[Tis Drew]

Weighted Chin-Ups 4x6
Barbell Curls 4x6
DB Curls 3x8
Superset: EZ bar curls with Reverse Grip EZ bar curls
3 supersets of 10 reps

Also: Eat.

[thael]

Originally Posted by Tis Drew

Weighted Chin-Ups 4x6
Barbell Curls 4x6
DB Curls 3x8
Superset: EZ bar curls with Reverse Grip EZ bar curls
3 supersets of 10 reps

Also: Eat.

Should be doing chin-ups with your lats, not your bi's imo.

The rest are good though. I agree with the supersets just because they KILL my arms and that's the only way I feel the bi's working. Otherwise I just die without feeling myself getting tired.

[chazzy1864]

I'd say go to failure on every set. If you can't get 8 reps on every set, then go one rep less. 3 sets at 8, 7, 6 reps. Or drop weight, to continue getting 8 reps.

Try higher reps. How are you not able to eat while deployed? Can't you eat as much as possible with the chow hall? I know when I was deployed, I had no problem dirty bulking with over 5,000 calories a day. Heck, if all you are able to get is MREs, eat every single thing in the package. The MREs are VERY high calorie meals. They are designed to get enough calories for someone to survive on just 1 MRE a day (in dire situations).

thael: chin ups are underhand, so it will put more bias towards the biceps when compared to a pull up (overhand). Your lats will still be used, but less with a chin up. Pull ups, and chins (or rows) are still good exercises for bicep growth. Especially since you can get every grip you need (overhand, neutral, and underhand) to hit all facets of the bicep.

[devo_17]

Our chow hall is only open between certain times and the foods here are absolutely too greasy. I cant believe what they serve out here. We just started being able to have hard boiled eggs.

[chazzy1864]

Originally Posted by devo_17

Our chow hall is only open between certain times and the foods here are absolutely too greasy. I cant believe what they serve out here. We just started being able to have hard boiled eggs.

yeah, i understand the chow halls only being open at certain times (breakfast, lunch, dinner and midnght chow).

I could usually find halfway decent options. Breakfast was the best, but generally the foods weren't the healthiest. That's why I dirty bulked.

[tms.1978]

at 6'2" you need to gain some muscle to get decent arms. arm exercises won't really make much difference while you still at that weight. but there are some good tips here so like someone said, use them when you can eat enough to grow.