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Biceps won't grow and not getting sore, help!

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    Biceps won't grow and not getting sore, help!


    I've been training for 2 years 8 months exactly. My arms completely stopped
    growing last year. I'm pretty positive that I'm not overtraining them, but my normal
    routine is considered alot. Here it is:
    biceps:
    Olympic bar warm up 20 reps.
    3 sets to failure with 70% max (115lbs)
    1 last strip set stripping from 105 down to bar weight.

    4 sets of standing concentration curls done Arnold style one arm at a time.

    1 set with ez curl bar with 20lbs loaded 50 reps
    1 more set just in reverse grip

    back to Olympic bar for reverse curls
    4 sets 65x8
    55x8
    45x10
    45xas many as possible

    it seems like alot of work for such a small muscle but they just don't
    ever get sore! My arms measure just over 15 1/4" cold and if the weather
    is just right. Need a little help or constructive criticism.


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    Eat more. Change your routine. Do weighted pull-ups and chin-ups.
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    Quote Originally Posted by Resolve View Post
    Eat more. Change your routine. Do weighted pull-ups and chin-ups.
    Good advice. Also soreness is not an indicator of an effective workout, progress is.

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    like resolve said, change your routine. shock your muscles, drop sets and such

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    Quote Originally Posted by Resolve View Post
    Eat more. Change your routine. Do weighted pull-ups and chin-ups.
    Good idea. I'll add weighted pull ups to my routine. I've never tried them.
    Eat more is my middle name. And I don't always have the same routine. Some days I'll add heavy negative preacher curls or seated incline curls. This is the workout I did the last time my bi's got sore: my partner and I handed the easy curl bar back and forth loaded with heavy weight and stripped weight all the way down to the bar alone for 22 sets, every set past failure. My arms are very

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    I suggest strategic deconditioning.
    Take two weeks off completely (blasphemy!) then go back at it.

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    Quote Originally Posted by Leetleguy View Post
    Good idea. I'll add weighted pull ups to my routine. I've never tried them.
    Eat more is my middle name. And I don't always have the same routine. Some days I'll add heavy negative preacher curls or seated incline curls. This is the workout I did the last time my bi's got sore: my partner and I handed the easy curl bar back and forth loaded with heavy weight and stripped weight all the way down to the bar alone for 22 sets, every set past failure. My arms are very
    Chin-ups involve the biceps more than pull-ups

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    I'm in the same boat as the OP. Every other muscle in my body will grow except biceps. I even deticated a day entirely to work just biceps for a couple of weeks, did little to nothing.

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    Quote Originally Posted by jim623 View Post
    I'm in the same boat as the OP. Every other muscle in my body will grow except biceps. I even deticated a day entirely to work just biceps for a couple of weeks, did little to nothing.
    Although my bi's haven't grown lately they have grown over two inches since I've started. Here's somthing I like to do to abuse my bi's.

    Go in on back day. Do biceps first! Make sure to do a full biceps workout and then start on back and do heavy rowing, heavy lat pulldows and heavy db rows. Your arms will be totally fatigued and your back will be on fire. That is IF you work out with high intensity. If you don't, well good luck.

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    Quote Originally Posted by bulls**t View Post
    I suggest strategic deconditioning.
    Take two weeks off completely (blasphemy!) then go back at it.
    Taking time off always gives me better power and a new found enjoyment for lifting, unfortunately It doesn't grow any new tissue

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    When do you do back?
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    get your squat max up. your arms WILL grow

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    Quote Originally Posted by Rodja View Post
    When do you do back?
    Day 1. First workout of the week

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    Quote Originally Posted by carpee View Post
    get your squat max up. your arms WILL grow
    Working on that, thanks.

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    Quote Originally Posted by carpee View Post
    get your squat max up. your arms WILL grow
    This is what I hear from some guys. I guess it may be true but I don't see the direct correlation. They say that squats increase test levels. On the other hand. Here's an example,
    my gym partner is massive looking with 17.5" arms to go along with his massive upperbody, but if someone pants him while he was doing his 70lb dumbell curls in each hand, you might mistake his thighs and calves from that of a 12 year old boy.

  16. jim623
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    Quote Originally Posted by Leetleguy View Post
    This is what I hear from some guys. I guess it may be true but I don't see the direct correlation. They say that squats increase test levels. On the other hand. Here's an example,
    my gym partner is massive looking with 17.5" arms to go along with his massive upperbody, but if someone pants him while he was doing his 70lb dumbell curls in each hand, you might mistake his thighs and calves from that of a 12 year old boy.
    His genetics allow him to have huge arms. Look at my avi, I'm 5'-7" @ 160lbs. I have very bad muscle building genes. It's a daily struggle to maintain weight, 2 weeks ago I was 168lbs. The slightest decrease in calories and I'm done for.

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    Add in different exercises... incline db's, Preacher curls, Zottmans etc etc. Dont ever keep your routine the same, and high reps on every set is what made mine grow. I would take out the Arnolds for now, as I used to be a great advocate of them until I noticed they were doing nothing for me(size-wise). They would be a great finisher for 1-2 sets, but do not try to use them as a staple mass building exercise. Also concentrating more on the peak contraction, controlled negatives, and going all the way down, without any bouncing or using the shoulders, should fix your plateau.

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    Quote Originally Posted by Leetleguy View Post
    Day 1. First workout of the week
    What's your entire split?
    M.Ed. Ex Phys

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    Quote Originally Posted by Leetleguy View Post
    This is what I hear from some guys. I guess it may be true but I don't see the direct correlation. They say that squats increase test levels. On the other hand. Here's an example,
    my gym partner is massive looking with 17.5" arms to go along with his massive upperbody, but if someone pants him while he was doing his 70lb dumbell curls in each hand, you might mistake his thighs and calves from that of a 12 year old boy.
    clearly you are not him.

    getting your legs to grow, YOUR LARGEST MUSCLE GROUPS, will ignite more growth within your upper body. "my biceps wouldn't grow" last year either....then i started focusing on squats, deads, rows, and bench...Now i still focus on those movements and getting those numbers up, but i'm hammer curling 50 lb dumbbells for 8-10 reps.
    the only way i can explain it is, your body is ONE unit. if there is no stimulation in the lower body, why on earth is the upper body going to grow maximally.

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    Quote Originally Posted by carpee View Post
    clearly you are not him.

    getting your legs to grow, YOUR LARGEST MUSCLE GROUPS, will ignite more growth within your upper body. "my biceps wouldn't grow" last year either....then i started focusing on squats, deads, rows, and bench...Now i still focus on those movements and getting those numbers up, but i'm hammer curling 50 lb dumbbells for 8-10 reps.
    the only way i can explain it is, your body is ONE unit. if there is no stimulation in the lower body, why on earth is the upper body going to grow maximally.
    Clearly, genetics play a very important roll. But over time with dedication and hard work (and maybe a little anabolic help)
    you can overcome your God given bad qualities. Hopefully I will be able to have arms that look like I actully work out.

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