Stubborn, flat biceps!

[PD89]

I'm 38 years old and recently got back into weightlifting after about 15-20 year on-and-off workout schedule. This is mostly because I got really sick last year and lost about 25 pounds. What remained on my bones wasn't the body I had 20 years ago in the military (to say the least)! During that past few months I've managed to gain back about 14 pounds. I work out each body part once a week (max intensity), eat well, take protein supp and creatine.

On to my issue: All my life I've struggled to develop my biceps--relative to other muscle groups. They are flat and short. I've tried everything in the book; cheat curls, isometrics, barbell, dumbell, preacher, hammers, etc. Is this like calve development; either you've got 'em or you don't?

See attached photo (don't laugh!) and please offer any advice for bulking, peaking, and lengthening my biceps.

Thanks!

[msm172021121]

I'm 38 years old and recently got back into weightlifting after about 15-20 year on-and-off workout schedule. This is mostly because I got really sick last year and lost about 25 pounds. What remained on my bones wasn't the body I had 20 years ago in the military (to say the least)! During that past few months I've managed to gain back about 14 pounds. I work out each body part once a week (max intensity), eat well, take protein supp and creatine.

On to my issue: All my life I've struggled to develop my biceps--relative to other muscle groups. They are flat and short. I've tried everything in the book; cheat curls, isometrics, barbell, dumbell, preacher, hammers, etc. Is this like calve development; either you've got 'em or you don't?

See attached photo (don't laugh!) and please offer any advice for bulking, peaking, and lengthening my biceps.

Thanks!

from the pic id say your triceps need more work than your bi's. also, you're gonna need to put on some overall mass. bulk up a bit and add as much overall muscle as you can, then cut and show that new muscle off after the xtra fat is cut.

[Vovin]

I am not sure of your exercise routine for biceps, but just realize you may not get what you're looking for if you're sticking to one type of exercise. Mix things up with hammer curls, concentration curls, preacher... etc.

check out exrx . net and under the left drop down menu go to exercise and muscle directory. I'm sure it'll be helpful!

[joverfield]

Both answers so far are right. You need to bulk overall, don't focus on one muscle group more than others as this can lead to muscle imbalances and injury. Also, most people don't realize that true arm size (if you want to stretch those sleeves) comes from having big triceps.

So, make sure you are varying your exercises to keep the muscles guessing, and don't focus solely on the biceps since you have it in your mind that these are what you want to focus on.

Good luck!

[BuffMister]

Mate there is nothing wrong with your Bi's,I say their a good size for your body weight.

I only train my arms once a month if im lucky and I'm happy with my size.

[Macnatty]

Mate there is nothing wrong with your Bi's,I say their a good size for your body weight.

I only train my arms once a month if im lucky and I'm happy with my size.

You only train your arms once a month???

[NtwoPhenomenon]

Do in following order.

Twist Curls x3
Hammer Curls x3
Barbell Curls x3

Machine Incline Curls x3
Dumbell Incline Curls x3
Cable Curls or something, lol, don't know x3

Super 7's x3
Concentration Curls x3

This is my routine. The first 3 excersises are for overall mass and stregnth. As you can notice from the movements, those 3 excersises do a quick, overall bicep workout.

The next 3 are all peek excersis (isolation movements). Now you said you want bigger biceps, well this is what adds the final few inches to your bicep. The most important part of these excersis are entirely form.

Super 7's work out the whole bicep, and is great for tone. Now the concentration curls actually work out peak as well.

[Lord-MarDuke]

Proper stretching has been said to help size alot. Some people stretch between every set.

[giant_slayer]

I agree with msm172021121. If you really want to add some size to your upper arm, you need to incorporate some heavy triceps movements. One of my favorite triceps movement is the skull crusher.

[BuffMister]

You only train your arms once a month???

Thats right, I dont find the need to train them anymore

[henmaniac87]

Do in following order.

Twist Curls x3
Hammer Curls x3
Barbell Curls x3

Machine Incline Curls x3
Dumbell Incline Curls x3
Cable Curls or something, lol, don't know x3

Super 7's x3
Concentration Curls x3

This is my routine. The first 3 excersises are for overall mass and stregnth. As you can notice from the movements, those 3 excersises do a quick, overall bicep workout.

The next 3 are all peek excersis (isolation movements). Now you said you want bigger biceps, well this is what adds the final few inches to your bicep. The most important part of these excersis are entirely form.

Super 7's work out the whole bicep, and is great for tone. Now the concentration curls actually work out peak as well.

wow, unless youre juicing, thats waaaay too many sets for biceps

[henmaniac87]

wow, unless youre juicing, thats waaaay too many sets for biceps

try this:

2 sets Standing Barbell Curls

2 sets Spider Curls

2 sets Chin-ups

and youre done!