Hello again,
this time I am wondering why biceps is not growing much. It is at 36.83 cm (14.5 inches).
I always make sure I am doing right movements, not cheating and always do 8-12 reps.
Some of exercises I do for biceps are:
Preacher Curl
Concentration curls
DG Curls
Close grip BB Curls
EZ Bar spyder Curls
I dont do all in one workout, I do 3 of them and 3x10 or 12.
What am I doing wrong or not doing right?
Cheers and Thank You
Biceps not growing
Moderators: Boss Man, cassiegose
Hi Boss,
Well the biceps is proportional to the rest of body, it is just that I have gotten bigger gains in other body parts.
legs have grown more then 2 inches, chest has gotten wider, back as well. I was looking at biceps and I wasnt impressed, I feel as if I am not doing enough for it to get bigger.
As for lifts they have increased alot. When I first joined this site I was only able to do 95 lb on squats. Now I am at 175-180 (3x8). Bench press - I am at 155-160 lb, deadlifts - I am at 135.
On biceps I can curl 35-40 lb(3x7).
I just wanted to make sure that I am not neglecting biceps in any way. When I used to workout 3 years ago, I never worked on legs where now I spend most of time looking after legs (I do all body but legs are what I do the most)
Thank you very much
Well the biceps is proportional to the rest of body, it is just that I have gotten bigger gains in other body parts.
legs have grown more then 2 inches, chest has gotten wider, back as well. I was looking at biceps and I wasnt impressed, I feel as if I am not doing enough for it to get bigger.
As for lifts they have increased alot. When I first joined this site I was only able to do 95 lb on squats. Now I am at 175-180 (3x8). Bench press - I am at 155-160 lb, deadlifts - I am at 135.
On biceps I can curl 35-40 lb(3x7).
I just wanted to make sure that I am not neglecting biceps in any way. When I used to workout 3 years ago, I never worked on legs where now I spend most of time looking after legs (I do all body but legs are what I do the most)
Thank you very much
good to hear about the leg focus, more should do it
your biceps can only withstand as much as your back can stabilise so increase your rowing and pull up (not pulldown) strength and your curls will increase...also you need to eat more probably
i was aked to try a 1 handed push up the other day and thought that iw as no where near one but i pulled one off rather easily in the end which i tghink has come from weighted gymnastic ring push ups i have been doing the past 6 months or so not from doing them
there's nothing sillier though than thinking the 12 sets of curls you do a week is not enough and that's why there's no progress...you probably need to halve the vol not increase it
your biceps can only withstand as much as your back can stabilise so increase your rowing and pull up (not pulldown) strength and your curls will increase...also you need to eat more probably
i was aked to try a 1 handed push up the other day and thought that iw as no where near one but i pulled one off rather easily in the end which i tghink has come from weighted gymnastic ring push ups i have been doing the past 6 months or so not from doing them
there's nothing sillier though than thinking the 12 sets of curls you do a week is not enough and that's why there's no progress...you probably need to halve the vol not increase it
Hi Swanso,
Thank you very much. I have never enjoyed working out on legs as much as I do now and with all that confidence level has increased as well.
When you say halve you mean to cut it in half right?
If that is the case and if I were to be doing 3x12 you suggest I do 3x6 or 6x6? Also what are some more beneficial biceps workouts?
I do biceps twice a week - in case you are wondering and I do it with triceps. I used to do it after I did back but I wasnt as driven as I am when I do biceps and then triceps.
Could that be a problem?
Thank you
Thank you very much. I have never enjoyed working out on legs as much as I do now and with all that confidence level has increased as well.
When you say halve you mean to cut it in half right?
If that is the case and if I were to be doing 3x12 you suggest I do 3x6 or 6x6? Also what are some more beneficial biceps workouts?
I do biceps twice a week - in case you are wondering and I do it with triceps. I used to do it after I did back but I wasnt as driven as I am when I do biceps and then triceps.
Could that be a problem?
Thank you
I do Biceps twice a week, so I think it's definitely quantity that looks like an issue for you.
Don't forget any exercises you do that contain the word "Row", will target Biceps too, in a secondary manner.
So you could try something like this.
1. Do 3 sets of these.
1a. Lie on an Inclined Bench, at about 30 degrees.
1b. Hold a couple of Dumbbells about 30 degrees out from your Ribcage, Elbows tucked in, so your Upper Body looks a bit like this "W".
1c. Curl both Dumbbells together, don't alternate.
1d. Your Arms should always maintain the 30 degree "W" postion, and make sure you get a full range of motion, almost to lockout.
1e. This is way tougher than regular standing DB Curls, so cut back on the weights a bit, to find your tolerance levels, or you'll get about 2-3 reps if that, with your usual levels.
1f. When you work up to your maximum level on this, for about 6-9 reps, you WILL feel this. I can only describe it as like a cross between the burn, and having your Biceps poked with a sharp stick. Sensation subsides after about 30 secs, but it bitches man. You'll definitely need about 90 secs rest on these.
2. Then do a set of something juicy, like standing E-Z bar Curls, as a Finisher set.
You might be surprised how doing those 4 sets 2x a week, may just work for you.
P.S. just remembered, when you do the first one, don't get any Spinal Lordosis, (Arching of the Back), during the exercise, try to keep the back flat against the Benches incline.
The Lordosis could detract from the ephasis on Biceps, and possibly put some unnatural emphasis, on your lower Back area.
Don't forget any exercises you do that contain the word "Row", will target Biceps too, in a secondary manner.
So you could try something like this.
1. Do 3 sets of these.
1a. Lie on an Inclined Bench, at about 30 degrees.
1b. Hold a couple of Dumbbells about 30 degrees out from your Ribcage, Elbows tucked in, so your Upper Body looks a bit like this "W".
1c. Curl both Dumbbells together, don't alternate.
1d. Your Arms should always maintain the 30 degree "W" postion, and make sure you get a full range of motion, almost to lockout.
1e. This is way tougher than regular standing DB Curls, so cut back on the weights a bit, to find your tolerance levels, or you'll get about 2-3 reps if that, with your usual levels.
1f. When you work up to your maximum level on this, for about 6-9 reps, you WILL feel this. I can only describe it as like a cross between the burn, and having your Biceps poked with a sharp stick. Sensation subsides after about 30 secs, but it bitches man. You'll definitely need about 90 secs rest on these.
2. Then do a set of something juicy, like standing E-Z bar Curls, as a Finisher set.
You might be surprised how doing those 4 sets 2x a week, may just work for you.
P.S. just remembered, when you do the first one, don't get any Spinal Lordosis, (Arching of the Back), during the exercise, try to keep the back flat against the Benches incline.
The Lordosis could detract from the ephasis on Biceps, and possibly put some unnatural emphasis, on your lower Back area.
Hi again,
Boss Man - I tried the exercise you suggested today. I must say I was happy with it. I tried to do it very carefully and by the time I came to the 7-8 rep bicep was hurting and it felt like it was going to explode.
That will definetly be an exercise I will keep on routine.
Swanso - I tried the diamond push up, I liked that one as well but I couldnt do more then 10 per set. Would I need to do more in one set or should i do for example 3x10 or what would be a better solution. I usually do that exercise as last exercise. Is that OK?
Cheers,
Boss Man - I tried the exercise you suggested today. I must say I was happy with it. I tried to do it very carefully and by the time I came to the 7-8 rep bicep was hurting and it felt like it was going to explode.
That will definetly be an exercise I will keep on routine.
Swanso - I tried the diamond push up, I liked that one as well but I couldnt do more then 10 per set. Would I need to do more in one set or should i do for example 3x10 or what would be a better solution. I usually do that exercise as last exercise. Is that OK?
Cheers,
Some people actually find better growth in biceps doing compound movements. Pull ups, underhand barbell rows, etc. Personally I gave up isolation biceps. Since then I have gained an inch around arm from just the compound movements.
You also must be eating enough calroies for the muscle to grow.
Sarah
You also must be eating enough calroies for the muscle to grow.
Sarah
I have tried all the new exercises you guys suggested. It was a bit weird at first since I have never changed workout routine on arms before. I liked the new ones although it burnt alot at first.
The thing that Sarah said about biceps. there is a guy in the gym I go to. He always does light weight (on his biceps) and his arms are huge and I do heavy and is not working... well there have been gains but not as much.
Other thing I started doing is chin ups. I only make small movements, once arms are parallel to the floor I pull myself about 4-6 inches.
Am I wasting time or is that a good exercise.
Cheers
The thing that Sarah said about biceps. there is a guy in the gym I go to. He always does light weight (on his biceps) and his arms are huge and I do heavy and is not working... well there have been gains but not as much.
Other thing I started doing is chin ups. I only make small movements, once arms are parallel to the floor I pull myself about 4-6 inches.
Am I wasting time or is that a good exercise.
Cheers