Struggling to gain bicep size.

[Dorieus]

Hello,
I've started working out about 3-4 months ago and I'm training all areas. However, since I started working out, I have seen very little gain in the size of my biceps.

Whenever I do a bicep exercise I tend to only feel it in my brachialis, and not my actual bicep, even though my technique is good. For example, I never wake up and feel the rip in my bicep. It's really frustrating as I'm eager to start working on my biceps.

Does anyone know what I'm doing wrong and how to incorporate my biceps into my work out and not just my brachialis.

Any feedback is much appreciated.
Thank-you.

[Cablebob]

Hello,
I've started working out about 3-4 months ago and I'm training all areas. However, since I started working out, I have seen very little gain in the size of my biceps.

Whenever I do a bicep exercise I tend to only feel it in my brachialis, and not my actual bicep, even though my technique is good. For example, I never wake up and feel the rip in my bicep. It's really frustrating as I'm eager to start working on my biceps.

Does anyone know what I'm doing wrong and how to incorporate my biceps into my work out and not just my brachialis.

Any feedback is much appreciated.
Thank-you.

Sounds like a wrist position issue. Are you mainly doing hammer curls?

[Kichie]

You never feel the soreness in the morning? Try going a bit heavier, work it once a week. Just remember though, biceps won't grow as big as triceps. If you wanna fill those sleeves in your shirt its the triceps

Also, like I said. Biceps won't grow as big and it'll take some time. keep at it, eat big and train hard.

[Dorieus]

Sounds like a wrist position issue. Are you mainly doing hammer curls?

You'd be right in mentioning the wrists as I have quite weak wrists and after a few straight bar curls, they really hurt.
But no, I'd mainly do standing dumb-bell curls, concentration curls and E-Z Bar curls, but very rarely hammer curls.

[TaylorBreh]

Do curls with a barbell and focus on slow controlled reps.

[DerekEt]

soreness = / = growth

gain 10-15 pounds and come back, see if your arms "Didn't Grow".

[Dorieus]

But does anyone know why I don't feel it in my biceps, but feel it in my brachialis instead?

[Cablebob]

You'd be right in mentioning the wrists as I have quite weak wrists and after a few straight bar curls, they really hurt.
But no, I'd mainly do standing dumb-bell curls, concentration curls and E-Z Bar curls, but very rarely hammer curls.

Get a good set of wrist wraps and go up in weight. 5-8 reps. 5 sets. you should be tired. if not, go up in weight the next time by 5 pounds or so. If you have weak wrists you might be compensating and using terrible form.

[yochilllllllll]

hammer curls target the brachi whatever. Preachers and standing bb get the rest of the bicep.

http://www.t-nation.com/free_online_...ntain_dog_arms

good routine

[Dorieus]

So am I the only one who feels the burn in their brachialis and not their bicep?