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  1. #1
    Sucky Biceps Brokensteel's Avatar
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    My biceps won't grow...

    I don't know why, but my biceps don't seem to get any bigger. My triceps are starting to absolutely belittle my bi's. Everything else is growing just fine, chest, legs, back, etc. Maybe I'm doing something wrong, I don't know.

    I train my bi's like this:

    Dumbell Curls - 4x8
    Straight Bar Curls - 4x8
    Hammer Curls - 4x8

    Enough? Any advice?
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  2. #2
    Loyalty.Purity.Honor. SCiONiC_xTc_32's Avatar
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    Nothing looks wrong, your triceps are a bigger muscle than your biceps so don't worry about that. Maybe your getting use to the exercises, try switching them up. good luck.
    PAIN is WEAKNESS leaving the BODY.
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  3. #3
    Banned Nickdude's Avatar
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    fool!

    throw in some compound movements!

    I wanna see some Rows and Chin ups or Pullups!
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  4. #4
    Banned Mr.Olympia23's Avatar
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    Heres most of my routine for arms:

    Preacher curls: 3 sets
    Dips(switch in and out with preacher curls): 3 sets with weight
    Seated curls: 3 sets
    Skull Crushers: 3 sets
    Cable curls: 3 sets

    Do these and you'll get your arms GROWIN.
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  5. #5
    Sucky Biceps Brokensteel's Avatar
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    I do rows, dips, etc. My biceps just won't grow. I really don't understand why.
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  6. #6
    the space given isn't eno zelink's Avatar
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    try lower volume.

    also see if they respond better to a greater number of reps, not everyone is composed of as much fast twitch muscle as the genetically gifted pros.
    start weight:100lbs
    current weight: 155lbs
    finish weight: 175lbs
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  7. #7
    Registered User kovalaybolt17's Avatar
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    eat more. and if you dont heavy deadlift and squat your selling yourself short.. it is proven that doing 4-6 heavy reps of squats and deads up your testosterone and hgh. if youre not going its either one of 3 things.. youre not eating properly or enough, your not sleeping enough, or your training is lacking. eat big. get big.
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  8. #8
    Sucky Biceps Brokensteel's Avatar
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    I squat and I deadlift. I sleep anywhere from 6-8 hours a night. The only thing that might be wrong is my diet. I've NEVER had a sound diet. I've tried and failed many, many times. I can keep decent diet up for a week, then it all falls apart.
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  9. #9
    Loyalty.Purity.Honor. SCiONiC_xTc_32's Avatar
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    Than that's the problem, your diet eat clean.
    PAIN is WEAKNESS leaving the BODY.
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  10. #10
    Registered User Orthodox's Avatar
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    Might not be his problem if everything else is growing.

    I'd drop the volume a bit, and throw in some chins/pull ups.
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  11. #11
    Sucky Biceps Brokensteel's Avatar
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    I'm getting noticeable gains everywhere, except my biceps. My legs, especially, have gotten bigger.
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  12. #12
    Registered User Orthodox's Avatar
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    Originally Posted by Brokensteel
    I'm getting noticeable gains everywhere, except my biceps. My legs, especially, have gotten bigger.
    To reiterate, try reducing volume, changing reps, and/or throwing in more compound movements. I train back + biceps on the same day, and by the time i'm finished with back I typically only do 2 (3 sets on each, 6-8 reps) excerises to isolate the biceps and they are toasted.
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  13. #13
    Registered User tehhaxorr's Avatar
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    Train harder then. Train extremely slow and hard.

    If you don't grow, do more damn reps, if you still dont grow do the reps even slower, and if you still dont grow add more weight than you can safely handel.

    Curl untill your nose bleeds.
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  14. #14
    Registered User Orthodox's Avatar
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    Originally Posted by tehhaxorr
    Train harder then. Train extremely slow and hard.

    If you don't grow, do more damn reps, if you still dont grow do the reps even slower, and if you still dont grow add more weight than you can safely handel.

    Curl untill your nose bleeds.
    Might not be the best idea if hes already overtraining them. IMO people work biceps way to much. I see people all the time come into the gym and do bicep excerises for 45 minutes then 15 minutes on they're back.

    You could try shocking them with higher volume/reps/cheat reps as well. Kind of hard to tell if your overtraining/undertraining. I lean more towards OT due to lack of a good diet.
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  15. #15
    Registered User tehhaxorr's Avatar
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    If he is mixing biceps and bnack thats wher3e he has a problem.

    My biceps have their own day.
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  16. #16
    Biochemist poissonrouge's Avatar
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    If he is mixing biceps and bnack thats wher3e he has a problem.

    My biceps have their own day. (quote)





    im out on a limb here.....but my instinct tells me ur a cock
    Junior doctor
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  17. #17
    Banned Mr.Olympia23's Avatar
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    Biceps are relatively small muscles, it takes years to get them huge. Dont get discouraged man.
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  18. #18
    Registered User little0z's Avatar
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    Originally Posted by Brokensteel
    I don't know why, but my biceps don't seem to get any bigger. My triceps are starting to absolutely belittle my bi's. Everything else is growing just fine, chest, legs, back, etc. Maybe I'm doing something wrong, I don't know.

    I train my bi's like this:

    Dumbell Curls - 4x8
    Straight Bar Curls - 4x8
    Hammer Curls - 4x8

    Enough? Any advice?
    You may be training them more than you need to. My arms didn't grow for about a year. When I injured myself (forearms) recently I was advised to only do:

    Hammer curls: 5 sets x 6 reps
    Tricep pushdowns: 5 sets x 6 reps

    Once a week, and bam, my arms grew. Sometimes less is more in this sport...
    Last edited by little0z; 06-08-2006 at 01:06 AM.
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  19. #19
    Thin, Soft, Loose Lintford's Avatar
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    Don't know if this is any help to you what-so-ever, but this is my arm routine:- (all 3-5 sets of 4-12 reps)
    BB Curls
    Dips
    Dumbell Preacher Curls
    Tricep Pressdowns
    Machine Curls
    One arm DB Tricep extention.
    but who was lift
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  20. #20
    Heavy metal anyone? happyhunter's Avatar
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    K guys first off,
    if the rest of your bodies growing then just dont worry!
    Biceps....are smalllllllllll!..compared to other body parts!
    to get good arms you work on your triceps...they are the meat on the arm!lol

    (seriously you have a bicep day???)..tehhaxorr??
    So stop worrying about them and get the rest of you huge!!!
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