Bicep Help

[gonoles04]

I'm not seeing any gains in my biceps. When I complete my bicep routine, I have a great pump and I can feel that the muscles have been worked, but I really don't see a change in size. My routine is as follows:

Seated Preacher Curls: 3 sets, 10-12 reps
Standing EZ Bar Curls: 3 sets, 10-12 reps
Rope Hammer Curls: 3 sets, 10-12 reps

I also add drop sets here and there. Any advice so that I may change up my routine to start showing results?

[psychowolverine]

try bumping the weight a little and decresing reps to 8 max for a little while

IMHO biceps are just hard to get to grow....

what do your tris look like?

[gonoles04]

I will definitely try that - thanks ! My triceps aren't bad at all - one of my favorite muscle groups to work, particularly because I notice size and strength gains.

[psychowolverine]

Originally Posted by gonoles04

I will definitely try that - thanks ! My triceps aren't bad at all - one of my favorite muscle groups to work, particularly because I notice size and strength gains.

so would you say, your tris dominate your arms?

If so, is to the point of disproportion?

[Rob Awesome]

Biceps are probably the hardest to 'force' growth. Anyhow, triceps are 68% of your arms.

I concentrate personally more on tri's because they're active for any chest press. Furthermore, whenever you're doing any pulling exercise, you're passively working your biceps, but to force hypertrophy you need to make sure your form is on par. Hypertrophy training being an effective and full concentric (shortening of muscle) and full eccentric (lengthening of muscle/stretching out) motion of the agonist muscle.

[gonoles04]

I think my tri's do dominate, but not to the point of being disproportionate. Rob, thank you, too, for the advice. I've only been on this forum for a short while and have already learned a lot. Thanks guys for your help!