I've been lifting weights for 5 months. In that time, my bench press has gained 60 pounds, my chest has gotten much bigger, and I've added tons of weight to dips, chin-ups, etc.
My biceps on the other hand have not improved. They're still at 12.5 to 13 inches and weight has gone up maybe 5 pounds (25 to 30 for standing curls). It's got to be hilarious watching someone bench 185 with such thin arms.
I've been following the recommended workouts on here; everyone says that you don't really need to add a ton of bicep work -- that they'll grow naturally with compound movements. Well, they certainly have not. I mean, I know you've got to wait a while before noticing improvement, but nothing in 5 months? C'mon.
Been eating properly, plenty of calories, plenty of protein.
As someone whose biceps do not seem to be responding to only compound movements, what can I do to really stimulate mass improvements?
That seems about right. I wouldn't expect someone benching 185 to have very big arms. I bench 275 ish right now and mine are 15 and change. At sub 160 lbs you can't really expect to have big looking arms unless you are A) 5'4" or B) only work arms.
If you are doing curls then right there you are not only doing compound lifts for your arms. If it means so much to you make it a point to add more weight/reps to your curls just like you do every other lift.
If you're a novice/intermediate and are unsure what routine to follow: http://i.imgur.com/U4fK658.png?1?3081
Greekmanman - "I'd recommend using what the research suggests is most optimal for the majority of trainees as chances are you fall in line with most. After several months, gauge your progress against what you had been doing before. If you make better progress, great. If not, time to experiment with higher volumes, lower volumes, higher frequencies, lower frequencies etc."