I have tried doing them twice a week and once a week, lifed heavey and lifted for reps. I have long arms and my Tries seem to grow but Bies are at a stand still.. anyhelp?
Chin ups and dead lifts. Get stronger at both and eat enough to grow and they'll grow.
I agree with maybe taking a week off or so.. Make sure you are doing with correct form, I see so many ppl doing curls the wrong way
what workouts are you doing? i do BB curl, DB curl, Preacher, Pull Ups, Super sets, change the reps, change number of sets...etc
for triceps do dips, reverse grip bench, skull crushers, close grip bench. same principals as biceps.
dont do any tricep kickback crap
I always get a good pump/tightening when i do hammer a hammer curl set followed by 21's
I have the same problem as well, my arms aren't bad but they are no where near my chest and back. I think dead lifting might help. I wish my gym barbells, i'm stuck using dumbbells...