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      06-01-2013, 07:30 PM   #1
OmidHariri
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Biceps wont gain

Hey guys, so ive been having trouble working out my biceps properly. The main issue about this is that i dont feel any soreness or any kind of feeling in my biceps letting me know my workout is doing anything. My biceps just dont grow, and when i do reps, it gets to a point where it feels like im pushing an immovable wall and i just cant continue, and even then i still dont feel anything in my biceps. I get a bit of soreness on the inside of my elbow the side facing my body.
I want to know what im doing wrong and where to start to make a change.
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      06-01-2013, 07:30 PM   #2
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I forgot to mention that this is not the case with any other muscle group in my body.
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      06-01-2013, 07:55 PM   #3
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Quote:
Originally Posted by OmidHariri View Post
I forgot to mention that this is not the case with any other muscle group in my body.
What do you do for them now? How many sets? When? How often? ex....ex...ex.....

Also all other exercises you do involve some bicep help, so it is very easy to over work them, this all depends on what you do.
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      06-01-2013, 08:00 PM   #4
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Increase weights. Eat protein.
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      06-01-2013, 08:00 PM   #5
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In case you haven't, if you're looking for size gains keep the reps ~6-8 rather than 10-12. Start to mix it up with different exercises - chin-ups, overhand grip curls, negatives. Last, pay absolute attention to your form - no rocking/momentum. Precise and focused.
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      06-01-2013, 08:02 PM   #6
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also, watch your form. if you are swinging them around and not doing them properly, you aren't working the intended muscle. lol.
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      06-01-2013, 10:31 PM   #7
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OP, you are not giving us much to go on. What exactly are you doing when you workout your biceps?

Dumbell curls? Barbell curls? Preacher curls? Hammer curls? and I can go on and on.. My bicep workout consist of 6 different types of workouts that focus purely on all areas of the bicep... ( before anyone says that is too much, please don't come at me unless your arms are bigger than mine *18 1/2 ers* )
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      06-04-2013, 08:16 AM   #8
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The biceps are a tiny muscle so you only need to do 1 or 2 exercises, most people you see do silly mounts of sets, volume wont make them grow, but progressing your weights will, pick 2 exercises and focus each week on beating your last week by 1 or more rep, once you get upto 10 reps up the weight, also you wont grow if your not eating enough so make sure your diet is in check, this is key
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      06-04-2013, 08:39 AM   #9
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Quote:
Originally Posted by matty81 View Post
The biceps are a tiny muscle so you only need to do 1 or 2 exercises, most people you see do silly mounts of sets, volume wont make them grow, but progressing your weights will, pick 2 exercises and focus each week on beating your last week by 1 or more rep, once you get upto 10 reps up the weight, also you wont grow if your not eating enough so make sure your diet is in check, this is key
+1 people focus on them way too much because they are visible. I felt that my arms didnt grow even with direct excercise, but then I started focusing on the large muscle groups (back, chest, legs, core) with the goal of getting stronger overall and I saw my arms start to grow.

If you want bigger biceps try doing heavy bent over rows, weighted pull ups, or other heavy back exercises. Make sure your diet is good and you keep mixing up your rep ranges, weights, and types of excercises. Also go to bodybuilding.com they have a ton of great resources
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      06-04-2013, 08:46 AM   #10
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Post your routine, your diet, and your life style (drink, smoke, party, etc). Lets start with that first.
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      06-04-2013, 09:50 AM   #11
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I've had more success with them by doing complex moves (bent over rows, chinups, etc) with a couple of smaller focusing moves (curls of different kinds) than I used to by just doing curls all the time. My biceps aren't big by any means, but when I used to do nothing but curls, I got the same way you did. It wasn't until I started doing weighted chinups, bent over rows, etc that I really started feeling things in my arms.
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      06-04-2013, 09:57 AM   #12
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hard to say without seeing a lot more detail on your routine, diet, etc.

I would venture to guess you're over-training them with too many iso exercises and probably not taking in enough protein.

Try NOT focusing exercises on them for a while and see what happens. do pullups, rows, etc.
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      06-04-2013, 10:10 AM   #13
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Genetics also play a bit part, for me my back shoulders and chest grown well, but my arms not as good, where I know some people that are small but just have good biceps
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      06-04-2013, 10:39 AM   #14
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Do something that's not what you are doing. Because what you are doing isn't working.
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      06-04-2013, 03:31 PM   #15
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I wouldnt worry about it to much. As long as you are lifting hard when you do it thats all that matters. Ultimately, triceps are what make your arms look bigger anyways, not your biceps.
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      06-04-2013, 03:45 PM   #16
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Quote:
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I wouldnt worry about it to much. As long as you are lifting hard when you do it thats all that matters. Ultimately, triceps are what make your arms look bigger anyways, not your biceps.
This is exactly correct. Triceps are what makes your "arms" look big. I rarely do traditional bicep lifts. Actually due to medial epicondylitis, which is what your describing in the OP, I never do barbell curls. Do pull-ups and other back routines. U can work your tri's though.
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      06-06-2013, 04:25 PM   #17
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I've found that pull-ups have done much more for my biceps than any isolation work ever did. Compound movements involving them see to stimulate growth much more.
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      06-06-2013, 08:11 PM   #18
OmidHariri
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Sorry for the late reply and thanks for the comments guys. Basically, i have a regular diet; i dont eat massive amounts of junk food and every workout i do drink protein. I do my biceps every time i work my back that way i have pulling motions. I do upright bench curls with a heavy bar, then ill switch over to incline curls, then hammer curls. I've been doing heavy weight and less sets.
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      06-06-2013, 08:24 PM   #19
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Here is a solution for you. Firstly isolate your muscles during an exercise. Most likely your form is not correct (you may not even now it) . Secondly. Do not increase the weight. Theis is the problem aswell. Increase your reps. Minimum 15 reps per set. Learn to do 21s for biceps. It's very effective. Another piece of advice is train your triceps and your biceps will grow. most people won't understand this
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      06-06-2013, 08:28 PM   #20
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Soreness is not a good indicator if you're working the muscle correctly.

Are you gaining weight? An old rule of thumb....10lbs bodyweight equal an inch on your arms.
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      06-07-2013, 10:45 AM   #21
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Quote:
Originally Posted by OmidHariri View Post
Sorry for the late reply and thanks for the comments guys. Basically, i have a regular diet; i dont eat massive amounts of junk food and every workout i do drink protein. I do my biceps every time i work my back that way i have pulling motions. I do upright bench curls with a heavy bar, then ill switch over to incline curls, then hammer curls. I've been doing heavy weight and less sets.
If you are doing only heavy, your form is probably off. Start lighter get your form correct and as your strength goes up you increase the poundage you are using.
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      06-07-2013, 11:01 AM   #22
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First of all, EAT.

Do more bicep isolatation workouts once a week, work on form, also mentally focus on the bicep while you're performing the lift. Contract slowly, and relax slowly, extend elbows about 99% of the way without releasing tension. I see tons of people moving elbows, going fast, not focusing, and doing biceps every day. Yet I don't, I focus once a week and do heavy compound lifts other days. When I do curls, I do 3 seconds up and 3 seconds down. When you're done with a set flex the biceps hard to increase blood flow to that area, stretch when done.
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