Why won't my biceps get any bigger or more defined?

[asdasdf00]

I'm 18 and have been lifting for quite a while now, but I haven't noticed much differences in my bicep size. I can tell when I flex them that they gotten much harder, but I'd like for them to be noticeable even when I'm not flexing. I do full body workouts twice a week consisting of mainly exercises using 20-lb dumbbells. The exercises in my lifting plan that hit the biceps include 3 sets each of standing upright rows and bent-over rows with the dumbbells, and also standing curls and hammer curls for isolation exercises. I feel like there's something wrong with this approach, however, because even my friends who've been lifting for a shorter time than me have better bicep gains. Where am I going wrong?

[Romanred]

Just going to have to gain weight. My biceps haven't changed much for awhile for not following that advice but, they've definitely gotten stronger.

[SHUTUPandSQUAT1]

I'm 18 and have been lifting for quite a while now, but I haven't noticed much differences in my bicep size. I can tell when I flex them that they gotten much harder, but I'd like for them to be noticeable even when I'm not flexing. I do full body workouts twice a week consisting of mainly exercises using 20-lb dumbbells. The exercises in my lifting plan that hit the biceps include 3 sets each of standing upright rows and bent-over rows with the dumbbells, and also standing curls and hammer curls for isolation exercises. I feel like there's something wrong with this approach, however, because even my friends who've been lifting for a shorter time than me have better bicep gains. Where am I going wrong?

EAT!!! and than eat some more dude

[DoubleTapThat]

eat loads.
work hard
biceps grow
PROFIT?

[Yutes]

I do full body workouts twice a week consisting of mainly exercises using 20-lb dumbbells.

There's you're problem OP. I have decent size biceps and I chuck 55kg (121lb) on preacher for an assisted set.

I know girls who can curl 20lb dumbbells without even trying. It's not heavy enough.

20lb is 9kg. I can probably chuck out a working set of bicep curls with 25kg (55lb) dumbbells (maybe more).

tl;dr - Lift heavier

[Stockmeister]

There's you're problem OP. I have decent size biceps and I chuck 55kg (121lb) on preacher for an assisted set.

I know girls who can curl 20lb dumbbells without even trying. It's not heavy enough.

20lb is 9kg. I can probably chuck out a working set of bicep curls with 25kg (55lb) dumbbells (maybe more).

tl;dr - Lift heavier

This.
My bicep dimensions sky-rocketed after I switched from higher rep lower weight to huge weight low rep.

[MuscularBeast]

Deadlift more... do pullups... stop with the isolation exercises. Do some compounds. Gravitate away from being an obnoxious insecure curl monkey.

[asdasdf00]

Yeah, my first guess would've been that I haven't been lifting heavy enough. It takes me about 15 reps on bicep curls with the 20-lb dumbbells to get tired. So if I increase the weight I lift, can I maintain my current caloric intake level and still see bicep growth? Or do I have to increase my daily calorie intake too to see results? Because I don't really want to increase my body fat % any further. And plus if I eat alot more, wouldn't that make my biceps less noticeable (even if they are getting bigger) because I'd gain extra body fat?

[asdasdf00]

bump..

[Zuppy]

Fat has a tendency to buildup in your stomach first instead of your arms, if I'm correct.

[Texaswounded]

I'm looking to lose some weight, but mostly I want to get my upperbody in better shape, mainly my arms and chest. Here's the hitch, I'm disabled. My feet have enough metal to set off detectors after a pair of surgeries. Running is out, jogging is out, I can't do push ups cuz my toes are numb most days, they won't support me.. Any suggestions?

[steakstrawberry]

I'm looking to lose some weight, but mostly I want to get my upperbody in better shape, mainly my arms and chest. Here's the hitch, I'm disabled. My feet have enough metal to set off detectors after a pair of surgeries. Running is out, jogging is out, I can't do push ups cuz my toes are numb most days, they won't support me.. Any suggestions?

hi texaswounded
I saw u needed advice in losing weight but tradition cardio is out because of disabilty well im in sort of the same boat but it is my upper legs ie both hips down 2 my knee are mostly metal and I found swimming as the best option for me 92% less stress on joints than running and u use whole body whilst swimming also, It was agreat benafit for me 2 lose a large part of my fat 2 begin with hope this helped!!.

[Natural0nly]

There's you're problem OP. I have decent size biceps and I chuck 55kg (121lb) on preacher for an assisted set.n

I know girls who can curl 20lb dumbbells without even trying. It's not heavy enough.

20lb is 9kg. I can probably chuck out a working set of bicep curls with 25kg (55lb) dumbbells (maybe more).

tl;dr - Lift heavier

9kg is ok for warm up and drop sets

[dkarnes]

Yeah, my first guess would've been that I haven't been lifting heavy enough. It takes me about 15 reps on bicep curls with the 20-lb dumbbells to get tired. So if I increase the weight I lift, can I maintain my current caloric intake level and still see bicep growth? Or do I have to increase my daily calorie intake too to see results? Because I don't really want to increase my body fat % any further. And plus if I eat alot more, wouldn't that make my biceps less noticeable (even if they are getting bigger) because I'd gain extra body fat?

if you can do more then 12 reps the weight not heavy enought. you want to use a weight that you can do 8 to 12 reps.

[Alexmiller703]

I'm looking to lose some weight, but mostly I want to get my upperbody in better shape, mainly my arms and chest. Here's the hitch, I'm disabled. My feet have enough metal to set off detectors after a pair of surgeries. Running is out, jogging is out, I can't do push ups cuz my toes are numb most days, they won't support me.. Any suggestions?

Get to a gym with a rowing machine. If you can position yourself onto one, you can activate several muscle groups by rowing. I've seen loads of disabled people utilizing them. Good luck.

[MattySwoleBerg]

I would really try to focus on the contractions throughout the motion of any bicep exercise you are performing. Also, make sure you are focusing on each part of the bicep with different motions and exercises.

A lot of people struggle with growing their arms in general. More weight helps, but you need to be able to contract the muscle itself to lift the weight.