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  1. #1
    Registered User Smitz's Avatar
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    Unhappy Why do my biceps get so pumped and then disappear???

    I really want to regain my big biceps and keep switching up my routine in a desperate attempt to revive them! When I work them out, they look big and pumped and then a few hours later they've gone! Somebody please help!!!

    I don't wanna bore you with too many details, but I work out my biceps twice a week. On day one I do barbell curls, incline curls, hammer curls and concentration curls. On day two I do 21's and drag curls. All 3 sets x 12. I have a protein shake straight after, and then I eat a protein enriched meal an hour after that.

    What am I doing wrong? I appreciate any advice/tips you can offer...thank you!
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  2. #2
    Registered User LIVE_FAST_'s Avatar
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    need to "t" them. Higher reps less weight.

    Good Nutrition is Universal.
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  3. #3
    Registered User rock201's Avatar
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    It looks big afterwards because of increased blood flow. The cells haven't actually grown so that you can see it yet.
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  4. #4
    Registered User Smitz's Avatar
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    Originally Posted by rock201 View Post
    It looks big afterwards because of increased blood flow. The cells haven't actually grown so that you can see it yet.
    But why aren't my cells growing??
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  5. #5
    Registered User Mad_Dog_Divine's Avatar
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    Biceps are a predominantly fast twitch muscle group. I have always gotten better results using heavier weight and performing lower reps. This will also give a harder, denser look than just a pump.

    Try 4 heavy sets increasing weight each set, 10, 8, 6, 4 reps then a final set of 12 reps with a lower weight. Work them twice a week, possibly one workout with slightly higher reps, one workout with slightly higher weight.
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  6. #6
    Registered User Smitz's Avatar
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    Originally Posted by Mad_Dog_Divine View Post
    Biceps are a predominantly fast twitch muscle group. I have always gotten better results using heavier weight and performing lower reps. This will also give a harder, denser look than just a pump.

    Try 4 heavy sets increasing weight each set, 10, 8, 6, 4 reps then a final set of 12 reps with a lower weight. Work them twice a week, possibly one workout with slightly higher reps, one workout with slightly higher weight.

    Thanks, that sounds like it could work - I'll certainly give it a go!
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  7. #7
    Registered User quads1992's Avatar
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    stop worrying, your doing nothing wrong, the pump always goes away after a few hours, you will never see a sudden increase in growth, you just have to wait for the muscles to gradually grow.
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  8. #8
    Registered User Smitz's Avatar
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    Originally Posted by quads1992 View Post
    stop worrying, your doing nothing wrong, the pump always goes away after a few hours, you will never see a sudden increase in growth, you just have to wait for the muscles to gradually grow.

    I know you can't get muscles over night, but they haven't grown, not even gradually. That's why I posted my question, cos I'm clearly doing something wrong...!
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  9. #9
    Registered User quads1992's Avatar
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    Originally Posted by Smitz View Post
    I know you can't get muscles over night, but they haven't grown, not even gradually. That's why I posted my question, cos I'm clearly doing something wrong...!
    try training your biceps only once a week, you may be overtraining
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  10. #10
    Registered User Smitz's Avatar
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    Originally Posted by quads1992 View Post
    try training your biceps only once a week, you may be overtraining

    Yeah that's a possibility - my bi's feel pretty pumped on back days too
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  11. #11
    Ace Orlando1234977's Avatar
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    Originally Posted by Smitz View Post
    I know you can't get muscles over night, but they haven't grown, not even gradually. That's why I posted my question, cos I'm clearly doing something wrong...!
    what does the journal say? Are you gradually handling more weight, giving them a reason to repair and rebuild with hypertrophy?

    Also, are you making steady progress on the Rows & Chins?
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  12. #12
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    You can't possibly believe that the pump you get will be permanent and that it constitutes muscular hypertrophy.
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  13. #13
    Registered User ridley89's Avatar
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    If your really 33 your not real smart.

    Your biceps are pumped because of the increased amount of blood going through them when you are working them that will not stay like that once the blood is gone.

    Whats your routine look like? I bet your training biceps twice a week with all those exercises and for back your doing about 2 exercises once a week.
    Last edited by ridley89; 09-04-2009 at 09:08 PM.
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  14. #14
    Registered User Smitz's Avatar
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    Originally Posted by ridley89 View Post
    If your really 33 your not real smart.

    Your biceps are pumped because of the increased amount of blood going through them when you are working them that will not stay like that once the blood is gone.

    Whats your routine look like? I bet your training biceps twice a week with all those exercises and for back your doing about 2 exercises once a week.
    I outlined my bi training in my original post. Plus the answer you gave was given a few posts back. So who's not smart?
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  15. #15
    Registered User Smitz's Avatar
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    Originally Posted by Orlando1234977 View Post
    what does the journal say? Are you gradually handling more weight, giving them a reason to repair and rebuild with hypertrophy?

    Also, are you making steady progress on the Rows & Chins?
    Yep I know what the rules say and I'm complying. Having read some great articles on this site and talking to people, I'm coming to the conclusion that I'm overtraining. I think I'll take a couple of weeks off and start again...
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  16. #16
    Registered User Smitz's Avatar
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    Originally Posted by xXDeadmanXx View Post
    You can't possibly believe that the pump you get will be permanent and that it constitutes muscular hypertrophy.
    No of course not. It's just that right after I've worked my bi's, they look really big and then I suddenly look like I've never worked out a day in my life, and they used to be big. I'm going downhill instead of up. Growth just isn't happening AT ALL, and it's frustrating, that's all. Anyway, I've realized it's almost certainly a result of overtraining.
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  17. #17
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    Originally Posted by Smitz View Post
    No of course not. It's just that right after I've worked my bi's, they look really big and then I suddenly look like I've never worked out a day in my life, and they used to be big. I'm going downhill instead of up. Growth just isn't happening AT ALL, and it's frustrating, that's all. Anyway, I've realized it's almost certainly a result of overtraining.
    Well if you're arms are really 11.5 inches, you probably need to rethink your diet and current workout program.
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  18. #18
    powerlifting JohnB46's Avatar
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    Have you considered the fact that your diet might just suck?
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  19. #19
    Registered User ridley89's Avatar
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    Originally Posted by Smitz View Post
    I outlined my bi training in my original post. Plus the answer you gave was given a few posts back. So who's not smart?
    I ment your whole workout not just biceps.
    "Obsessed is the word the lazy use to describe the dedicated"
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  20. #20
    Registered User SideFX's Avatar
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    Originally Posted by JohnB46 View Post
    Have you considered the fact that your diet might just suck?
    This is actually more than likely the reason. People spend way too much time worrying about how many reps, how many sets, which bicep exercises they should do when, how many times per week, and seem to forget that 90% of gains or gotten through diet. You can have an absolutely perfect bicep routine and you won't gain anything if you aren't eating properly.
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  21. #21
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    could be diet, could be not training properley, or it could be the most important factor: GENETICS

    just keep working out, big arms dont grow overnight, it takes patience except for the select few people who are geneticley gifted with jacked arms.
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  22. #22
    Registered User Smitz's Avatar
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    Originally Posted by SideFX View Post
    This is actually more than likely the reason. People spend way too much time worrying about how many reps, how many sets, which bicep exercises they should do when, how many times per week, and seem to forget that 90% of gains or gotten through diet. You can have an absolutely perfect bicep routine and you won't gain anything if you aren't eating properly.
    Looking at your photo, you're huge! What do you eat? ;-) I eat alot of chicken, eggs, and I have steak once or twice a week, but not as much fish as I should. I eat protein toast and oatmeal every morning, or sometimes eggs. I probably don't eat at the right times throughout the day though - my schedule's a bit all over the place. And I'll have a burger or pizza once or twice a week... I used to eat alot more fish and my biceps were bigger so maybe I need to add more fish and eat at set times (I don't always make the 2-3 hour rule).

    Any diet advice would be greatly appreciated...
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  23. #23
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    Thumbs down

    Diet advice=eat meat. Oh, and I'll tell you an extremely top secret bodybuilding tip: the best exercise for biceps is........ SQUATS! Do squats (correctly) for a couple months along with your special curls and when your done, let me know if your biceps haven't grown.
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  24. #24
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    Originally Posted by NYPDCalvin View Post
    Oh, and I'll tell you an extremely top secret bodybuilding tip: the best exercise for biceps is........ SQUATS!
    Originally Posted by quads1992 View Post
    try training your biceps only once a week, you may be overtraining
    Originally Posted by Smitz View Post
    But why aren't my cells growing??
    Last edited by buddymander; 09-05-2009 at 04:43 PM.
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  25. #25
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    Concentrate on your tris more. They are the KEY to big arms. 2/3 of your arm is tris.
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  26. #26
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    Try not changing your routine around so much. Pick something, eat right and stick to it, Gains WILL come.
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    In my opinion a bicep is a small muscle to work out twice a week. I would do bicep workout once a week and lift heavy as you can for 5 reps.

    Its normal for a pump to go away a few hours after a workout. I do enjoy the time my biceps are pumped up though.
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  28. #28
    All the way from the UK clive's Avatar
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    Originally Posted by Basketball716 View Post
    Its normal for a pump to go away a few hours after a workout. I do enjoy the time my biceps are pumped up though.
    Is it just me, but I hardly notice any pump or increase in bicep size after and good bicep workout.
    But my triceps are noticeably bigger after I've worked them.
    Strange!
    Tennis balls?...........my Biceps are as big as Grapefruits!
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  29. #29
    Rape Artist xXDeadmanXx's Avatar
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    Originally Posted by LIVE_FAST_ View Post
    need to "t" them. Higher reps less weight.

    Originally Posted by clive View Post
    Is it just me, but I hardly notice any pump or increase in bicep size after and good bicep workout.
    But my triceps are noticeably bigger after I've worked them.
    Strange!
    **** just got real.

    But seriously OP, the pump that you see doesn't constitute real muscular growth. It just makes your arms, which are 11.5 inches, look fuller after a bicep workout than they normally do.
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    Registered User Smitz's Avatar
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    Originally Posted by xXDeadmanXx View Post
    **** just got real.

    But seriously OP, the pump that you see doesn't constitute real muscular growth. It just makes your arms, which are 11.5 inches, look fuller after a bicep workout than they normally do.
    Thanks guys so much for all your great advice and help. Wishing you all the best xxx
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