bicep help required !

[roid-rage...]

Ive been training for a while now, every part of my body has got bigger from lifting weights, but for some reason my biceps look flat, they've definatly got stronger as when I started all those months ago, I was curling 16kg and now 22kg...dont get me wrong there is some bulk to them but not that much covetted round bulge.

Any help would be much apprichiated. thanks!

 

[Dlove]

see post below u. what's your split like. do u deadlift? heavy squat helps bi's to but we wont go there yet are u doing concentration curls correctly.

 

[roid-rage...]

i dont deadlift at all, i do squat tho. usually for bicepts i do somehing like this: 3 sets, 8reps seated dumbell curls, 3s 8r hammercurls, 3s 8r inner curlbar, 3s 10r on the cables pulling your fist towards head,if you know the one.

 

[Mr P]

1.r u looking to have mass?

2.or r u cutting now?

3.what is ur diet now cal, total?

anyway try this 16 kilo x2.2 = about 35.2 pounds and curl 80 reps, "example 10 rep rest 5 sec, 10 rep rest 5 sec,and on, all the way to 80 rep..trust me!

 

[bronx_HARDSTYLE]

Deadlifts and Squats are very important. And they should always be done..I think. But I hate when guys feel that Squats and Deads are the answer to everyones prayers..lol. Cause I have the same problem as you. I have a solid V shape torso, with a strong back and strong chest. And I dominate deadlifts. My back is the strongest part of body...aaaaannnddd yeah....arms are not big. lol...But I was not blessed with big arms. So i pay special attention to my weak points ie...bis and tris. I tend to do more mass building exercises for my tris though. Biceps are a small muscle...and theres not much you can do with them besides curls. Everyones different...but good mass builders for bis for me are...straight bar and dumbell preachers...and 21s. And then ill finish off with hammers. I know it sucks but i feel straight bar adds more mass.

Another trick to making ur arms look a bit bigger than what they are is to do tris. Tris are a bigger muscle and can be seen from many angles. You can do CGBP or RGBP. I just started RGBP a couple of weeks ago..and I love em.
Just experiment and find out what works for you. Good Luck.

 

[Dlove]

concentration curls and JM Press for tri's is nice too, I agree it isn't all about deadlift for the arm's to grow but heavy back work does help. good point in finding what work's for you. it was concetration curls done real strict for me. BB curls are great for mass but i agree with bronx everyone always so concerned about bi's when tri's are 2/3 the arm so heavy bench and JM Press might make you feel better about the arm's

 

[roid-rage...]

bronx...you sum me up man, im very strong back and chest too. tricps aint to bad, just about to start cutting now so hopefully that will make them look a little more defined and shapely, it all good advice tho guys...thanks.

p.s. diets a low carb one 170g carb a day max. cals aroound 2500 give or take