I was doing a 5 day split for a while (Monday - Chest | Tues - Back | Wed - Shoulders | Thurs - Arms | Fri - Legs) and now I am doing a 3 day on, 1 day off split I just started (Monday - Chest/Tris - Tues - Back/Bis - Wed - Legs/Shoulders) for better recovery so more muscle growth.
One thing I have also lacked is biceps. I seem to be growing everywhere else but I have been stuck curling 25's for a while now and I can't seem to move up. Any suggestions on what I can possibly do get bigger biceps?
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Thread: Why are my biceps not growing?
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09-09-2011, 05:28 PM #1
Why are my biceps not growing?
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09-09-2011, 06:09 PM #2
how is your form?its really easy to cheat when working out your biceps.i cant tell you how many times ive seen these jokers at the gym loadin up with 80 pounds on the barbell and arching there back like there doing the limbo. try dropping your weight and focusing soley on form. after a sucessful bicep workout, your biceps should feel like there on fire. if they dont, you didnt get an adequate bicep workout.
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09-09-2011, 06:14 PM #3
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09-09-2011, 06:14 PM #4
i noticed my biceps blew up when I stopped doing dumbbell curls and started with a straight barbell.
the reason being was I was curling 55-65 dumbbells thinking I was using right form ( wasn't even arching back at all...but added a little swing ), and my biceps were going nowhere except for the fact I was going up in poundage with that exercise.
one day, i threw the dumbbells out the toilet, except for hammer curls.
Get a Straight Barbell, have a strict full movement from the bottom to top.
I had to throw my ego out the window and start with 70 pounds for 12 reps, 3 sets.
now I am up to doing 110 barbell curls, 100% strict no swinging, and my arms grew TONS.
Try:
#1. Standing BB Curl
#2. Close grip barbell preacher curls
#3. Hammer curls with dumbbells
you will hit all the heads and they will blow up
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09-09-2011, 06:15 PM #5
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09-09-2011, 06:43 PM #6
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09-09-2011, 06:47 PM #7
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09-09-2011, 06:51 PM #8
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09-09-2011, 11:35 PM #9
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09-09-2011, 11:42 PM #10
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09-09-2011, 11:44 PM #11
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no.
Form issue or food issue. eat more or fix your form. dont bring the back or delt into bicep curls. I noticed doing straight bar curls before DB seemed to activate my biceps more.... idk, works for me so far. My favorite few bicep exercises are
Machine preacher curls
DB concentration curl
Straight bar curls.Certified Fitness Trainer (CFT) through ISSA
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09-10-2011, 12:24 AM #12
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09-10-2011, 12:33 AM #13
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09-10-2011, 03:03 AM #14
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09-10-2011, 05:07 AM #15
I have exactly the same problem bro. I can gym my bis until I can't lift anymore, and they don't feel remotely sore the following day, nor do they grow nearly as much as the rest of my body.
I don't think it's a problem with my workout, my gym partners bis are massive. We push the same weights, keep the form good (90% of the time) and do the same reps/sets.
inb4 genetics.60% of the time my posts are helpful, every time.
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09-10-2011, 05:26 AM #16
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09-10-2011, 07:35 AM #17
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05-29-2014, 04:02 PM #18
I agree
yeah exactly. remember to squeeze the hell out of your biceps at the top of the movement. i like to squeeze and pause for a second, then make sure you FEEL the negative. controlled motion. place your feet together so it's harder to cheat. and mix up your exercises. try not to do the same exercises two workouts in a row. variety can be your friend.
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05-29-2014, 04:46 PM #19
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05-29-2014, 04:59 PM #20
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05-30-2014, 03:16 AM #21
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