HELP! biceps arent getting bigger

W

WOLVERINE1

0
Hey I'm trying to get bigger biceps and it doesnt seem to be working! Also, they are hardly sore the day after. Also, I do not believe I am overtraining EVERY muscle on my body is getting stronger, including biceps. What am I doing wrong? I also eat plenty of protein and healthy food. Here is what I do on my biceps day:

New Biceps / Shoulders list
Upright row: 115 - 2 sets
Rear Lateral Raise: 25 to 30 in each hand - 3 sets
Sitdown Lateral Raise: 60 to 65 - 3 sets
Military Press: 95 - 3 sets
11sets

Biceps
Concentration Curls: 50 - 2 sets 45 - 1 set
Hammer Curls: 40 to 45 - 3 sets
7-7-7-: 75 1 set
Machine at the end: 100 - 2 sets
EZ bar Standing: 105 to 115 - 2 sets
12sets

I mix it up with 4 sets of squats with 3 plates on each side, doing 8 reps. Any suggestions?
Thanks!
 
how long have you been training? stats?
 
stats, training?

I do not know what you mean by stats. In terms of training, I've been doing this for about a year. But I got really really serious this February.

HoLLa BaCk
Nick
 
Your bicep is only a small part of your arm, it will take a long time to grow. Since Feb is not a long time. Are you training your tricep as well?
 
bodyweight: ~185
height: 5'11''
bodyfat %: I dont know, but I have it low enough dat I can see my abs somewhat.

As for it takes a long time cause bicep is small muscle, he grew an inch of bicep size in a month. And yes I work out my triceps, but I am open to suggestions what I need to do for bicep / tricep workouts.

Thanks!
 
IMO, the best bicep builders are chins and rows combined with dips and presses for triceps along with squats, deadlifts and cleans to get the entire body in the right enviroment.

with the ocassional isolation exercise thrown in.
 
the thing is, I wasnt doing those exercises before, yet I was getting bigger and stronger. I don't understand how I'm liftin more weight, yet the biceps wont get bigger. Also, my chest grew an inch, so what gives wit da biceps? I'm gonna give those new exercises a try though! Any more suggestions would be appreciated!
 
Well you say you were getting bigger and stronger earlier I think the bigger your muscles get the longer it will take for them yo grow more I THINK
 
overtraining

If I am overtraining, why am I able to lift more and more weight? The reason I ask is because I heard a sign of overtraining is that one is not able to lift as much as they used to. Please help!
 
lol, you can overtrain and lift more weight, because ur lifting more and more weight means that ur muscles dont grow but get use to the training and adapt to it, and its more of a toning when ur over training, ur muscle gets abit stronger but it doesn't grow. and I assume u want to build as ur moaning that ur biceps aint growing.
 
Its simple, simply train ur biceps twice a week, if you cant help urself you can just about train them 3 times aweek but ALWAYS MAKE A DAY OR 2 REST IN BETWEEN SO UR MUSCLES HAVE TIME TO RECOVER AND GROW! ow and obviously follow ur muscle building diet :p eg high proteins, high calories etc


For me if i tense my biceps or pecs and they feel tight and even the slightest pain, I wont train them as this for me is a sign that there still growing after my previous workout, use the same principle :]
 
Inclined Bicep curls are very good, you should only be able to do less weight then what you normal do on standing bicep curls. The incline takes the triceps totally out of the equation and isolates ur biceps completely. Heres TWO examples of mine:

ONE
4 sets 10/10/10/10 Bicep Exercises (Rotate Order)
1 x 10 Dumbell Bicep Curls 18.5 kg/arms
1 x 10 Hammer Curls 18.5 kg/arms
1 x 10 Barbell Curls 41 kg
1 x 10 Dumbell Bicep Curls 18.5 kg/arms

TWO
3 sets 10/10/10 Inclined Bicep Curls 16 kg
 
ur plan sounds good. so by inclined, you mean i should lay back as if i was doing incline bench press, den do da curls? And how do you do incline curls with a barbell?

Also, you say you do 4 sets of 10? wont dat just make your muscles cut? would it not be better to do 4 sets of 6-7?
 
its late, i'll be brief.

10 reps is still within the mass building phase, its 6 to 10, u want to aim for 10, longer the muscles are under stress the more they rip ie the more they wanna grow.

Inclined, yes like inclined bench and no you cannot use the bar. You have to use dumbells for inclined bicep curls.
 
When I train, I allow for TWO IMPERATIVE THINGS.

Total Growth and Total Recovery - In my case, and in the cases of my clients, this can take anywhere from 4-7 days based on how intense the workout was! And it's usually HIGH!
 
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