My biceps refuse to grow, please advice

[Ramses]

I'm training for a good 4 years now.... and my biceps didn't change much
in the last 2 years.
Off course I do heavy compounds like deads , bench , squat.
I train biceps once a week with 3 exercises and 6 total working sets.
I train really intense, 100 % intensity.... i'm getting very frustrated.
My diet is ok.

I'm gonna try doing some higher reps (12-15 ), maybe that will help.

What would you 'll do?
Thanks in advance.

 

[LeanMeOut]

Do you work Bi's with a larger body part, like back?

 

[Ramses]

Do you work Bi's with a larger body part, like back?

I train it after chest

 

[LeanMeOut]

I train it after chest

Why not group back with bicep and chest with tricep. Really I don't see the point in doing it the other way around, as you use your triceps for chest movements and the same with back and biceps. More reps probably isn't the answer for you, try grouping the muscle groups together as doing it the other way you might be overtraining them if you are doing back the day after chest and biceps....

Try doing reps in the 8-10 range and squeezing and holding at the top of each rep. Really unless you are very advanced you should only need to do one or two bicep exercises along with your back workout to get them to grow.


Why don't you lay out your whole training split for us to see so we have a better idea of what you are currently doing. That would help a ton in giving you advice

 

[joshbeam1]

Why not group back with bicep and chest with tricep. Really I don't see the point in doing it the other way around, as you use your triceps for chest movements and the same with back and biceps. More reps probably isn't the answer for you, try grouping the muscle groups together as doing it the other way you might be overtraining them if you are doing back the day after chest and biceps....

Try doing reps in the 8-10 range and squeezing and holding at the top of each rep. Really unless you are very advanced you should only need to do one or two bicep exercises along with your back workout to get them to grow.


Why don't you lay out your whole training split for us to see so we have a better idea of what you are currently doing. That would help a ton in giving you advice

Thats what I've been doing for about the past yr now and have had great success. I've put about 1.5 inches on my arms. I rarly do much of any bi work either, just what they get from my back workout and sometimes at the end of that i'll throw in a few curls. Try that - back/bis chest/shoulder/tris
are u getting enough calories??

 

[GymLift]

My diet is ok.

Make it good instead of ok.

I don't know what the hell I'm talking about, but I'll give my advice anyway. If whatever you have been doing for the last x years hasn't been working, then you need to change it.

 

[blackbeard]

I'm gonna try doing some higher reps (12-15 ), maybe that will help.

What would you 'll do?
Thanks in advance.

that may be the answer..I see many many many Bicep curl assclowns in my gym..these are the guys that go for a 3RM doing Bicep curls grunting and screaming but only squat 135 for 10's because they dont wanna get hurt!!!!
Im not saying that is you..

get the diet in order you cant add size to your bis if the rest of your body isnt growing through compund work..use proper form and make sure youre hitting the bis and not swinging the weights around like 99% of the people in a gym

 

[gottabadrash]

bicep curl assclowns.. i like that.... do you have a name for the guys that do every chest exercise besides bench, and then walk with their chest puffed out like a pitbull? cuz thats all i see at my gym

 

[pretty ricky]

cupcakes.

 

[dude]

I would try changing your rep scheme as you have already suggested. In thea past I had a similar problem and switched to some trisets as well as 21's. This seemed to jumpstart some growth and when I went back to lifting heavy it felt easier at the same previous poundage.

 

[t.t]

i personnally do one muscle per day. so i can focus more on the development of the particular muscle. i do 6 diff exercises with 4 sets per so a total of 24 sets. or till failure

 

[Behemoth]

Sometimes I find the best way to get a muscle growing is to leave it alone for a few weeks, then after it's gotten a good rest, hit it as hard as you can.

I find doing heavily weighted chins with a pronated grip hits my biceps really hard. Doing some negatives on curls can spark some serious growth too.

 

[Khyron]

some problem here

I used to work bi's & tri's once a week and maked little gains. Now I train them 2 times a week and getting good gains off of that. But still my calfs are bigger then my arms.

 

[crushershockey]

i do bi's twice a week 5-7 exercises each day... and i do back and bi's and my bi's have grown a lot... try doing this if you don't already
standing curls, seated hammer curls, bar curls, preacher curls ( 1 arm ), preachers curls (2 arms), reverse curls... that's what i do for my bi's twice a week and i've put an inch on in the past few months

 

[blackbeard]

i do bi's twice a week 5-7 exercises each day... and i do back and bi's and my bi's have grown a lot... try doing this if you don't already
standing curls, seated hammer curls, bar curls, preacher curls ( 1 arm ), preachers curls (2 arms), reverse curls... that's what i do for my bi's twice a week and i've put an inch on in the past few months

are you new to lifting and/or using drugs?
that will not work for 99% of most trainees

 

[Lukey]

I would try changing your rep scheme as you have already suggested. In thea past I had a similar problem and switched to some trisets as well as 21's. This seemed to jumpstart some growth and when I went back to lifting heavy it felt easier at the same previous poundage.

Gotta agree with the Dude on this one. I ceased to see decent gains on my biceps and switched to matrix sets, 21's and drop sets. If like me you have a reasonably big bicep but it lacks a decent shape, then try throwing in some cable work, but only at the end of the routine. as i am sure you know cables will shape, but also shrink you muscle, however, this can still work to your advantage if the bicep loses half an inch but lokks more peaked etc. Trial and error my friend!

 

["Lil boy"]

Gotta agree with the Dude on this one. I ceased to see decent gains on my biceps and switched to matrix sets, 21's and drop sets. If like me you have a reasonably big bicep but it lacks a decent shape, then try throwing in some cable work, but only at the end of the routine. as i am sure you know cables will shape, but also shrink you muscle, however, this can still work to your advantage if the bicep loses half an inch but lokks more peaked etc. Trial and error my friend!

curious how it is that cables "shrink" your bi's ??? i just don't see any logical theory behind this one ,, please explain. thanks.

 

[pretty ricky]

curious how it is that cables "shrink" your bi's ??? i just don't see any logical theory behind this one ,, please explain. thanks.

me too i dont get that one.

 

[luquillo78]

My biceps are slow growing too but I noticed that gaining stregth is the only way to get any growing. Heavier weights every 2 or 3 weeks, even if its just 1 kg (2 lbs).

 

[daan69]

recently i have been superseting straightbar curl with skull tricep extensions/skullz and have been getting absolutley awesome results that way.