Biceps refusing to grow

L

Leftrightleft

New member
Despite training for 15 years now, I've always struggled in the bicep department for some strange reason. Everyone always tells me the same thing that my shoulders, chest, legs, back everything is phenomenal but 'just get your biceps a little bigger because your chest and shoulders are huge and biceps are a bit smaller'.

My diet is helping me stay at the weight I want to be at, but for some reason no matter what I do the biceps are barely growing per year. I focus on triceps more, I eat more calories...nothing seems to work except the yearly cycle of Test-E+deca that I do. Any ideas as to what I can do additionally to help them grow?

I try to lift moderately heavy as of late up to 8 reps, I do about 5 workouts on the bicep 2 x a week. I focus on biceps and legs the most, ironically my legs are where I want them at but biceps are not even close.

Would appreciate any input

LRL
 
Hey I have had that problem to. I tried different rep ranges lifting heavy different tempo, all the tricks. Until I tried this. I found out that I was probably compensating somehow with other muscles even though my form was good. How I solved the problem was drop sets. lifting as heavy as possible while keeping form spot on as soon as form was compromised I dropped the weight. I aim for 15 reps each set. doing the same with reverse curls, hammer curls and dumbbell curls. 16 sets. I don't believe if you use this method you should train them twice a week. Palms up seated rows and bent over rows will bring them up as well I believe. I would train biceps twice a week for that reason.

To be honest my chest shoulders and tri's are still way better than my biceps but I have had noticeable growth in the 6 months I have used this method. Worked for me. Sometimes you need to leave the ego at the door and lift light weight. Isolate and annihilate.
Hope that helps bro.
 
When you're doing preacher curls instead of grabbing the bar, fold your fingers in so they touch the the top of your hand. Then rest the bar on your fingers and hand. You won't be able to do as much weight or go down as far and it's much more controlled because you can't jerk the weight up or you'll crack yourself in the face. This isolates the bicep and you don't use your forearms nearly as much as a traditional grip.
 
buceps will grow bigger and stronger with the rest of your body...especially the muscles surronding the biceps. so id say stick with a normal routine, i personally dont believe any excessisve bicep work or weird methods will get them any bigger faster. everybody wants big biceps. if there was a secret to getting them, secret would b out! just my opion
 
I dont know my uncles told me back in the day in prison thats all they did was workout, and that included same body parts a few times a week. Im not saying its the best way but some people blow up doing it.
 
arms never really grew for me until I started compound movements in major muscle groups And got my diet straight. They used to be look smaller compared to the rest of my body. But in time I have gained proportion.
 
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