Trouble with bicep gains?

[timcobb16]

I am 15 and 5,8 135 lbs. I am getting frustrated with trying to increase bicep size. I don't know what I am doing wrong. I lift almost between 3-5 days a week, and run around 5 miles every morning. A typical bicep routine for me, keep in mind this comes after working all other muscle groups goes as follows: 5 sets of 5 slow reverse pullups for pre-tire, 1 set 25 machine rows pre-tire, 4 sets of 8 till incline bench concentration curls sets mostly till failure, Hammer Curls 4 sets of 8 till failure, And another type of curl, start with regular curl up, then reverse grip at the top and control it down, run the rack. So thats the routine i do, and i usually lift until my arms feel weak and fatigued, and go drink a protein shake, usually 60 g protein in each. I also take creatine. I am guessing its a nutrition problem, but I still eat around 150-160 grams of protein throughout the day or more. Maybe around 1800 calories. What else can I do?

[chrisimundo]

brah I think the least of your worries should be bicep gains, focus on compound exercises

[Strudel19]

I agree with the guy above. I hardly ever even do bicep exercises with dumbbells because they are worked through other compound lifts. It does show though, considering that I'm 155 lbs 8% BF with 11.5" arms. However, I have functional bicep strength instead. I'm great at weighted chins as well, which is an indicator that although my arms aren't huge, they are strong.

[Jordan336]

That volume is way to much. Try 'Allpro's simple beginners routine' or 'Lyle Mcdonalds bulking routine'. Up your calories until you gain .5-1lb a week. Incorporate progressive overload each week by doing more reps or adding more weight. Good luck.

[football901]

make sure your eating enough and they will grow it takes time

[Luwii95M]

minimal 14 sets on bicep. Whadafuq man. To much, just do 3 sets preachers, 2 sets barbell curls and 2 sets hammer curls.

[koloxid]

1800 calories is the reason youre not growing. eat more.

[sleseur93]

You're 127 pounds and instead of running five miles, why don't you try a HIIT routine? I'm not sure what you're going for but you're not going to see any size increase in your biceps doing what you're doing right now.

[Sohale31]

1800 calories? That's why your not only not having on your biceps but nowhere else either. Bump it up a ton. Then lift with a good routine

[Coolcicada]

Stop doing pre exhaust.

Inb4butwieder

[Socalchoirboy]

become a curl warrior

curls every other day

[Franke75]

1800 calories is the reason youre not growing. eat more.

Beat me to it. This is your problem. Try like 2500 if that doesnt work keep adding 1000 till you see gains ypu like

[Pain Zone]

Hmm stop doing the pre exhaust. I use to do back and biceps for years. Then I gave arms their own day and my biceps really exploded brahh. Try this

Dumbell or barbell curls 4 sets of 12-15reps.
Preacher curls 4 sets of 10 reps.
Hammer curls 4 sets of 15 reps.
Incline dumb bell curls 4 sets of 15-20 reps* really stretch and burn the muscle here.

That's a solid bicep workout. Goodluck!

[TattyK]

Make sure you're not going too heavy and instead, focus on really contracting/stretching dat dere bicep muscle.

AND EAT MORE

[Francis333]

I am 15 and 5,8 135 lbs.

Didn't read anything after this.

You don't need to focus on biceps. You're whole body is a weak point.

[thatonedude_808]

Beat me to it. This is your problem. Try like 2500 if that doesnt work keep adding 1000 till you see gains ypu like

wut.