Biceps arent growing. AHHHHHHHH

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posted by grove

Ive been working out for several years, and i learned alot of stuff.

Anyways over the years ive been trying to workout on my biceps and get them big, but they barely grow. Like i said ive been doing this for years so i did just about every bicep exercise out there. I do in total 8-12 sets and 8-12 reps like in a 70 minute period.

I got amazing triceps and and my shoulders are really cut up even thought i dont work on them that much.

I learned (and i hope u guys do to) that not all bodies are the same and your typical workout plan doesnt work for everyone. So maybe my biceps can never get of equal size compared to the rest of my muscles.

But anyway i was wondering if anyone out there was haveing the same problem and in time they broke through this barrier and was able to get bigger biceps. I was thinking of doing a super high intensity workout (30min) with little or no break.

posted by A.B

do you work other parts of your body? what does your workout routine look like?
list your diet. i gurantee your nto growing because your not giving your body enough nutrition to grow. let us know though

posted by Smallguy

I wqant ot see your routyine as well I hope ur not saying your worknig yuor biceps for 70 minutes.

also what else have oyu tried some guys respnod very well to the 4-6 rep range with heavy weight.

some guys repeond to high volume 20-25 sets of biceps a week,

I tihkn lee preist said it best. "if you train theem once a week and here not growing what do u have to loose by trying twice a week"

if oyu';ve ben worknigout for several years and gorw everywhere but ur biceps then I'd have ot say your not triaing your biceps in a way they will respond nut liek AB said post up your diet too.

Smallguy

posted by A.B

bump for grove :D

posted by shortz

IMO, big bis come from doing heavy BB rows, Chins and BB curls, not just endless sets of curls. My bis keep up just fine doing only 5-6 working sets of bis after a back routine.

Sure, everyone is different, but you should still be using certain principles, like overtraining does not make big muscles and that resting is when muscles grow.

posted by Moose

1 thing i think ur doing wrong is the 8-12 sets...thats over training..and ur bi's will NEVER grow...try doing 3-4 excercises of 3 sets of 8-12 reps...once or twice a week..make sure you get enough protein and ALOT of rest to ensure their growth...and if your workout has been the same for the years that you've been training, always changing your routine from time to time...even minor changes will ensure muscle growth..i hope this helped

posted by grove

Well i do 10-12 sets, your standard stuff, and ive been switching routines up over the years.
These are the types of workouts i do, i dont do all of them, but every 6 weeks i switch things up.
Curl Bar Standing
21 guns salute
Preacher Curls
Reverse Curls
Bench Bar Curls
Dumbell Curls
Incline Bench Dumbell Curls (Bench is like this \__ )
3 varieties of pull ups
Hammer Curls
curls against a straight bench (bench is like this L )

I tried doing the high intensity, ya my muscles hurt, but they werent bulging, and by the end of the week it looked like i didnt work out my biceps at all.

As far as trying only 6 sets, ill give that a shot. but remember not all our bodies are the same. My biceps can be 1/3 the size of yours, but i can be twice as strong as you. This is the case with most of my workout buddies.

posted by A.B

your doing too many sets.

i personally do 4-8 sets (pending on how i feel) for my biceps after a back workout and it has worked out for me over the years.

go heavy in the 5-8 rep range. do also power bicep excercises like straight barbell curls.

i must agree with shortz, big bis come from heavy BB rows, chins and curls.

posted by Durabolin

I agree to cut down the volume per workout and keep it heavy. What split do you do?

posted by MarkyM

10-12 sets is way to much!
Hey if you never try super slow routine,..than you can give ut a try. I prefer that training few years ago and get great results. :cool:

posted by grove

5-8 sets of 8-12 reps?
so what i only do 3 exercises?
which exercises u recommend? I also want to work out on forearmes.

posted by shortz

BB curls build the most mass for bis. Hammers are good because you can go heavy with them. Finally, reverse curls can help build those forearms, but I recommend that instead of doing those, try not to use straps so much on exercises to build them.

posted by mike escobar

My bis and tris grow pretty easy. Here is my routine: (I do bis and tris together)

warm the guns up!!! Very important.
standing barbell curls 3 sets 10-7-4 last set I do 160lbs. 4 times
standing alternating dumbbell curls 3 sets
hammer curls 3 sets 10 reps a piece holding each rep for 3 seconds
ANd that's it. You got to go heavy and intense. If your not feeling it, don't even bother wait til you get the motivation to destroy the gym, then do it.

posted by Storm

Want to blast your bis?? I dare ya to do this one..Warm up with 3-4sets of dumbell curls 8-12 reps...Go over and grab a stright bar and have anywhere between 30-70lbs it will be your guess since I have no idea how much balls you have..

All your doing is a basic curl but the catch is this...You start with 1 rep then you count 1 sec then 2 reps count 2 secs you don't put the bar down till you have gone up to 10 reps with counting the same amount of secs as reps..If your not burning to put the bar down by 7-8 reps then you need to go up 10lbs...Yell at me later...Storm

posted by DMDeS

Hi Everyone!
Well, for me, biceps are not a very difficult part of your body to develop. Considering that you've got good tri s & shoulders. Maybe you're doing too many sets on your biceps. Our biceps are not huge muscles like shoulders & packs. So some times if you do too much, they might not grow.
Try to work on better technique (you 'might' be doing it wrong). Do your reps slowly. The best work out for biceps is the starndard barbell curl. Don't just overload with weight. Instead work more on technique & resistance. Once they start coming, they'll really build up for you.. Good Luck.

posted by marinesteve

Musclar Hypertrophy- increase in muscle size/muscle mass
training method- use moderate weight; complete 2-4 sets of 6-8 reps; rest for 30-90 sec between sets.

posted by shortz

This is a pretty typical standard. Moderately advanced to advanced lifters can still grow off of this method, but you can still grow from rep schemes also. Keep using a 6 rep scheme and you will find that muscle growth wil slow. Changing it up can spark new growth.

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