help me out with biceps

[goku_kakarot77]

i have problem gainig size on them,, when i did barbell curls i saw gains but then my body adjusted to it to easly so i stopped getting gains and im getting very little pump in them

now im doing one arm cable curls 4x12-15, alternating incline curls 4x12-15,

im not experincing size or much pump, and yes im doing them properly i dont use my back or move my shoulders at all

thanks

 

[walls]

Go heavy 6 to 8 reps - 3 sets / 3 routines one week.

Go 15, 12, 10, 8 increasing the weight each set the next week. (Again 3 routines)...

Got some good gains from this until I got used to it...

 

[blackjack]

I agree. go heavier and drop the reps.

 

[ManOfMuscle]

Biceps are probably the simplest muscle in the body.

 

[Annonomous432]

21's. ULTRA heavy on cheat curls with the bench bar. and supinate your dumbell curls. always make sure to squeeze hard at the top of each rep.

 

[rjx]

I love ez bar, standing alt dumb, standing dumb preacher for bi's. Just go heavy, and SLOW. I also love decending sets, but use ONCE IN A WHILE.

 

[NXG+]

comound excersises for your back...chins, bent rows, etc.