Biceps won't grow !!!

[Fast Twitch]

for 3 months im doing 2x\ week biceps with DB curls-BB curls and some preacher curls.

THEY ARE THE SAME ALL THE TIME

bump it to 3 times a week ?
I guess the width from the side is getting bigger but my front is thin and ugly.
they are just too narrow.
EERRR

stupid muscle.

[ecto-1]

The width of the arm is made up not only of the biceps but the triceps and brachialis. Are you doing CGBP, skull crushers, pushdowns, and hammer curls? Those have helped me, especially the hammer curls for front width

[h0ckeyfreek20]

-try only doing bis once a week
-try different movements like heavy rows/latpulldowns
-try changing ur excersies
-make sure ur not overtraining already
-switch up your routine (if ur doing back and bis on the same day try switching bis to a different day)

ive recently come across a bicep/forearm routine that i like alot
they are called trisets
1. reverse curls 8-10 reps
2. bicep curls 10-12 reps
3. hammer curls 6-8 reps
super set all these together. they equal one set. do three.

[TheVirtualTaco]

Are your other muscles growing?
If not, eat more and give it time.

[King Crush]

Just keep on curlin' you'll get those big bulging biceps! Remember-Curls for the Girls!

[Heatmiser]

I know this sounds crazy, but for a lark,youd could do what I did:

First, measure both arms accurately. Now, using dumbells, train the left arm only once or twice a week with a few super heavy sets (lower frequency/volume) Train the right arm every other day with about 6- 8 sets of moderate to high weight (higher frequency and volume) Lighten the training load of the rest of your body. Make sure you are eating enough calories. After about 4 weeks measure both arms again. The one with the larger gain is clearly the direction you should be choosing. Systemic overtraining should not be a problem becuase the bis are a small muscle group.

I actually did this with legs a few years back and discovered that I needed to ditch the lower frequency/low volume approach. Within reason, the more sets I did of legs, the more they grew.

he he.. It does seem like a crazy thing to do, but you never know!

PS: I think that for ANY muscle to grow best, you need to always be adding more weight if you can - even if its 2.5 pounds per side. Keep a training log and always add more weight when you can. Ever-increasing mechanical load is the stimulus to muscke growth. Just don't get sloppy on your form for the sake of adding more weight.

[xbigjx]

have you ever tried preacher curls with your hands the other way round they r good and hammer curls to puch out ya brach's

[mBrazil]

are you still doing back? if you are then quit working out ur biceps twice a week. just do them once, because when you lift back it also doesnt biceps.

[DieHollywoodDie]

-try only doing bis once a week
-try different movements like heavy rows/latpulldowns
-try changing ur excersies
-make sure ur not overtraining already
-switch up your routine (if ur doing back and bis on the same day try switching bis to a different day)

ive recently come across a bicep/forearm routine that i like alot
they are called trisets
1. reverse curls 8-10 reps
2. bicep curls 10-12 reps
3. hammer curls 6-8 reps
super set all these together. they equal one set. do three.

1) latpulldowns don't do your arms dude if you're doing them right, or at least its ver minimal use of arms, mainly theyre for your LATS

2) heavy rows i've noticed DO use some arm, but i wouldnt consider them heavy enough and if you use right form, your arms once again wont get hit that much and definitly not directly.

3) dude, doing 3 bicep exercises in a row is probably not a good idea. if you're going to superset, so that you can get the most energy and your muscle has enough time to recover while still working your arms, do a tricep exercise...so say do bicep curls and then skullcrushers and then reverse curls. i never use reverse curls personally, but either way, trisetting 3 bicep things is probly not a good idea.

[dirty-jersey]

I would just lift heavy with good form and eat eat eat. I noticed that supersets more or less just exaust my muscles and really stimulate growth.

[meg@tron]

-try only doing bis once a week
-try different movements like heavy rows/latpulldowns
-try changing ur excersies
-make sure ur not overtraining already
-switch up your routine (if ur doing back and bis on the same day try switching bis to a different day)

ive recently come across a bicep/forearm routine that i like alot
they are called trisets
1. reverse curls 8-10 reps
2. bicep curls 10-12 reps
3. hammer curls 6-8 reps
super set all these together. they equal one set. do three.

just started doing something similar for hitting bi's and tri's. dubbed it the Trifecta and it seems to be pretty effective.

[ZAR2754]

DB SPYDER CURLS..(use the flat side of the preacher bench instead of the incline side)
also Close Grip Chins

both are staples in my bicep work out.

[Squats]

Every week or workout increase weight or improve by a few reps or so. Keep exercises different.

[swordfish7]

1) latpulldowns don't do your arms dude if you're doing them right, or at least its ver minimal use of arms, mainly theyre for your LATS

2) heavy rows i've noticed DO use some arm, but i wouldnt consider them heavy enough and if you use right form, your arms once again wont get hit that much and definitly not directly.

I disagree. have you ever tried to work arms after doing pulldowns or heavy rows? You'll be surprised how much work your biceps got! I heard about a lifter who tore his bicep doing 400lb rows.

I like doing a modified row with lower weight where i actually focus on biceps to pull the weight up. This can be done with db's or a bb but you can use more weight than you would curl with and get a good arm workout.

pullups are also an excellent arm workout.

[DieHollywoodDie]

I disagree. have you ever tried to work arms after doing pulldowns or heavy rows? You'll be surprised how much work your biceps got! I heard about a lifter who tore his bicep doing 400lb rows.

I like doing a modified row with lower weight where i actually focus on biceps to pull the weight up. This can be done with db's or a bb but you can use more weight than you would curl with and get a good arm workout.

pullups are also an excellent arm workout.

i said they're used, but not a primary muscle. that's why many people do back/bis, chest/tris, because the bis are used in many back exercises. i personally don't think the bis are really used in pulldowns though, at least i don't feel any tension there.

[A-rod]

for 3 months im doing 2x\ week biceps with DB curls-BB curls and some preacher curls.

THEY ARE THE SAME ALL THE TIME

bump it to 3 times a week ?
I guess the width from the side is getting bigger but my front is thin and ugly.
they are just too narrow.
EERRR

stupid muscle.

dONT OVERTRAIN , BIG WEIGHTS and food will do the trick !


To give you an idea i will show a sample of my bi training from this week :


monday

-Alt db curls

2 sets of 10 , 70-60 lb dbs.


-wednesday

BB power curls

2 sets of 6 ,160 lbs .

[$AJ]

heavy back work

eat more.

[benchpre$$]

drop sets with standing BB curl

standing hammer curls across the front of your body

sitting incline DB curls

[dance2trance]

are you working muscles all over your body? To gain some bicep (or brachialis) mass, other parts of your body must also be gaining some...its kinda like fat loss in that you cant spot reduce...with muscles, i guess u could say that its hard to 'spot gain'...if that makes any sense

[big_italian]

hey man, my biceps sound like theyre similar to yours, like long and thin, with a smallish sort of elbow? it ****s me aswell. Here is a routine thats helped my arms look alot chunkyer in general here it is :

Do triceps and biceps on the same day, and go heavy in the range 4-6 :

2* Skullcrusher
2* Standing barbell curl
2* Tricep Pressdown
2* Incline dumbel Curl
2* Reverse tricep pressdown
2* Preacher curl ( i usually change this each week, eg 1 week do one arm preacher curls, cable preacher etc)

hope this helps!

[startrek]

I would just lift heavy with good form and eat eat eat. I noticed that supersets more or less just exaust my muscles and really stimulate growth.

Do you mean *really* stimulate growth, or *rarely* stimulate growth?

[jando]

i'm going to have to go ahead and agree with Lee Priest and say for the most part superest and trisets only get you breathing hard. lift hard and heavy!

[stajj79]

I've always considered myself to have pretty small biceps compared to the rest of my body and for about the last 3 weeks ive been doing wide grip bb rows, hammer chins, and high pulley cable curls tuesdays and pullups, cg chins, and spider curls on friday and theyre putting on mass like crazy. Theyre also finally starting to even out, my left has always been alot bigger then my right.

[dirty-jersey]

Do you mean *really* stimulate growth, or *rarely* stimulate growth?

I meant dont really stimulate growth.

[lionheart21]

Pretty much all you need for biceps are close-grip chins and hammer curls. 2-3 sets each.