I'm not doing it right: Biceps no growie grow

sheepdog.tx

sheepdog.tx

Member
So always had issues with biceps. So I watch form videos, tried this and that, no workie work. Trying barbell curls to hit both heads now with burn out sets of drag curls. Also hittng them secondary on upright rows and lat pull downs but not really seeing it.

Tips?
 
What do you do for your back? Do you do any heavy rowing? Upright rows are terrible for your shoulders. Screw lat pulldowns. Do some sort of row variant and chin-ups. A bigger back will result in bigger arms. Are you eating enough to produce any growth?
 
Heavy rows for sure will stimulate growth both over and underhand
 
Sean1332 said:
What do you do for your back? Do you do any heavy rowing? Upright rows are terrible for your shoulders. Screw lat pulldowns. Do some sort of row variant and chin-ups. A bigger back will result in bigger arms. Are you eating enough to produce any growth?
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I meant bent over rows. I also do pull ups.
 
sheepdog.tx said:
I meant bent over rows. I also do pull ups.
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Regardless of what exercises you are doing, your biceps aren't going to grow if you aren't eating properly. Growth is predominantly determined by nutrition. I'm not as knowledgable in nutrition as some of the other guys in here but I'm sure if you lay out your usual caloric intake for the day and what food/source your getting your nutrients from then someone will be able to help. Keep in mind, if you focus on overall growth, bicep growth will more than likely follow.
 
training tip 101! biceps for most people including many pros respond to high high high intensity and short timing... how long are you training arms? i lifted biceps tonight and it took me little over 20mins and thats with taking a massive dump. hit them hard and quick superset, drop sets, 21's all work well for me. i hit over hand barbell curls then underhand norm grip, then rope cable nutural grip then finish with dumbbell drop set preacher curls. sounds like alot but i do it quickly and hard.


" THERE IS NO SUCH THING AS OVERTRAINING... ONLY UNDEREATING AND UNDERSLEEPING!" eat and train hard bro
 
Mperkins said:
training tip 101! biceps for most people including many pros respond to high high high intensity and short timing... how long are you training arms? i lifted biceps tonight and it took me little over 20mins and thats with taking a massive dump. hit them hard and quick superset, drop sets, 21's all work well for me. i hit over hand barbell curls then underhand norm grip, then rope cable nutural grip then finish with dumbbell drop set preacher curls. sounds like alot but i do it quickly and hard.


" THERE IS NO SUCH THING AS OVERTRAINING... ONLY UNDEREATING AND UNDERSLEEPING!" eat and train hard bro
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and yes my dump took like 7-10mins so i only really trained biceps for 10-12 mins. ive seen guys off season only do heavy ass barbell curls then be done because they get such a pump from back work. personally i try my best to not get a pump in my bis while i train back because im trying to ioslate the lats so i use my arms more like hooks.
 
Lol supersetting curls with taking a dump.

That's one way to superset with an alternate muscle group
 
Short answer, I'm with the heavy back work (rowing and chinning/pull up movements, then some direct bi work at end) and food group.
Otherwise...
sheepdog.tx said:
Tips?
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Do you have a photo of your bicep development, compared to say the tricep and or the rest of you upper body?
If you have a short muscle belly and longer insertion points, then more bulk or mass in the bicep may be a little tougher.
 
More frequency. Once a week training has been the worst thing to happen to the lifting world as it directly conflicts with the research, which shows that frequency and a gradual increase in volume are best.
 
Mperkins said:
and yes my dump took like 7-10mins so i only really trained biceps for 10-12 mins. ive seen guys off season only do heavy ass barbell curls then be done because they get such a pump from back work. personally i try my best to not get a pump in my bis while i train back because im trying to ioslate the lats so i use my arms more like hooks.
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Should've done some hammer curls while you boom boom. Wouldn't have taken so long.lol. 7-10 min for a turd, must have been 20' long. Lol. Seriously,You'll get hemroids like that.
 
PaulBlack said:
Short answer, I'm with the heavy back work (rowing and chinning/pull up movements, then some direct bi work at end) and food group.
Otherwise...
Do you have a photo of your bicep development, compared to say the tricep and or the rest of you upper body?
If you have a short muscle belly and longer insertion points, then more bulk or mass in the bicep may be a little tougher.
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I'll get some pictures. I think nutrition is fine, I'm growing elsewhere. On set volume I usually do a set of 10 on bareball with a following drag curl set, end with a set of 21s on low weight. On back I do split leg deadlift, pull ups, bent over rows, one arm rows, feel pretty strong there abliet lats need mass as well. As far as frequency I do the above 3 days a week as well as some isolations on the weekends like arnold curls or spider curls.
 
13bret said:
Should've done some hammer curls while you boom boom. Wouldn't have taken so long.lol. 7-10 min for a turd, must have been 20' long. Lol. Seriously,You'll get hemroids like that.
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you know what..... not my fault my i thought i could check the NBA scores while dumping... just the wifi at my gym suckkkkks
 
Sean1332 said:
What do you do for your back? Do you do any heavy rowing? Upright rows are terrible for your shoulders. Screw lat pulldowns. Do some sort of row variant and chin-ups. A bigger back will result in bigger arms. Are you eating enough to produce any growth?
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Sean's the man, this is solid advice!
 
Rodja said:
More frequency. Once a week training has been the worst thing to happen to the lifting world as it directly conflicts with the research, which shows that frequency and a gradual increase in volume are best.
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THANK YOU! some one agrees. at one point my legs wouldnt grow so i squated Mon,wed,friday for a month straight and saw amazing results as long as i slept good and ate big
 
Mperkins said:
THANK YOU! some one agrees. at one point my legs wouldnt grow so i squated Mon,wed,friday for a month straight and saw amazing results as long as i slept good and ate big
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Mhmmm I always trained everything multiple times a week. Now doing 5/3/1 I row 3-4 times a week, arms 2-3 times a week and all other lifts once. Works wonders
 
EatMoar said:
Mhmmm I always trained everything multiple times a week. Now doing 5/3/1 I row 3-4 times a week, arms 2-3 times a week and all other lifts once. Works wonders
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sounds awesome! im doing

chest, tri,
back, bi
legs shoulders,
off
repeat
no day is a certain day its just whatever is next. this has been perfect
 
I agree with you all regarding the idea that high frequency is a great way to stimulate growth, however, in case our "advisee" is new at this, I think it would be appropriate to caveat by mentioning that hitting ANY body part three times a week with ferocity is not sustainable for months on end. You will grow, but if you do not take time to back off, you are probably going to be looking at some tendon overuse injuries, which will throw a real wrench in your training. Train hard and hit high volume, but remember to listen to your body and back off of any body part that you are hitting with especially high frequency every month or two.

Of course, don't use fear of injury as an excuse not to train your face off. Just be smart.
 
Achilles42x said:
I agree with you all regarding the idea that high frequency is a great way to stimulate growth, however, in case our "advisee" is new at this, I think it would be appropriate to caveat by mentioning that hitting ANY body part three times a week with ferocity is not sustainable for months on end. You will grow, but if you do not take time to back off, you are probably going to be looking at some tendon overuse injuries, which will throw a real wrench in your training. Train hard and hit high volume, but remember to listen to your body and back off of any body part that you are hitting with especially high frequency every month or two.

Of course, don't use fear of injury as an excuse not to train your face off. Just be smart.
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Stron first post.......... and.. who told him to train 3times a week same part?! lol
 
EatMoar said:
I train everything 7 times a week, all biceps, all day.
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lol side comment: kid just asked me if running 8weeks of var and 500mg of test for 20 weeks is ok... SMH


is this you Eatmoar ;)

Invalid Link Removed
 
Mperkins said:
lol side comment: kid just asked me if running 8weeks of var and 500mg of test for 20 weeks is ok... SMH
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Real question but is google broken or something? there has been so many new threads asking to recommend or pick or to design cycles lately that Im starting to think that the internet is broken in most parts of the country.
 
McCrew530 said:
Real question but is google broken or something? there has been so many new threads asking to recommend or pick or to design cycles lately that Im starting to think that the internet is broken in most parts of the country.
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or now its not weight that we are lazy about in merica... its hardwork and research now.. lol im sorry but i love you guys but i wouldnt trust you guys to MAKE A whole cycle if i didnt know anything. for my first cycle in a month i did tons of reasearch then asked for some people to look it over.
 
Mperkins said:
or now its not weight that we are lazy about in merica... its hardwork and research now.. lol im sorry but i love you guys but i wouldnt trust you guys to MAKE A whole cycle if i didnt know anything. for my first cycle in a month i did tons of reasearch then asked for some people to look it over.
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There are a few people that I would trust to lay out a cycle but half the fun of running something is coming up with your own plan based on what you know about your self your goals. I dont like the "here just do this" idea of anything. Except ikea furniture that is one thing you have to do exactly right.
 
Mperkins said:
lol side comment: kid just asked me if running 8weeks of var and 500mg of test for 20 weeks is ok... SMH is this you Eatmoar ;) <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95953"/>
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Oh god dude that guy is such a joke. No synthol ever lolol.

Lulzzzzz var, is he a woman?
 
EatMoar said:
Oh god dude that guy is such a joke. No synthol ever lolol.

Lulzzzzz var, is he a woman?
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i know lol! he says he wants the dry and veiny look.... he doesnt realize that with var once you get off you lose thosethings.... and hes bulking i told him SD or tbol if he wants less bloat but he WONT listen to me...
 
Psychward said:
Do You guys train same body parts multiple times a week on cycle and off or just on?
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off cycle I hit everything less and give more time to rest but still high intensity. on cycle i like lower intensity heavier weights and everything twice a week if i bulk and hitting my diet hard. once a week is a joke. pros only say they do that because they know the noobs will copy them and end up hurting themsekves on training if ex kai greene posted his split
 
Psychward said:
Do You guys train same body parts multiple times a week on cycle and off or just on?
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I hit what ever is fresh if im cutting i will do longer splits of bulking shorter with more rest days its all about knowing how your body reacts to stimulus
 
Mperkins said:
and yes my dump took like 7-10mins so i only really trained biceps for 10-12 mins. ive seen guys off season only do heavy ass barbell curls then be done because they get such a pump from back work. personally i try my best to not get a pump in my bis while i train back because im trying to ioslate the lats so i use my arms more like hooks.
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you gotta bring some dumbbells in the stall with you lol
 
rj123 said:
you gotta bring some dumbbells in the stall with you lol
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i know.... i tried to tell my boss aka gym owner we need a shoulder barbell press over the toilet ;) hahaha
 
Mperkins said:
i know lol! he says he wants the dry and veiny look.... he doesnt realize that with var once you get off you lose thosethings.... and hes bulking i told him SD or tbol if he wants less bloat but he WONT listen to me...
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All this cycle talk makes me want to run something
 
EatMoar said:
All this cycle talk makes me want to run something
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bro i feel you. my wisdom teeth are coming out in a few days so no point of starting but i got alllll my gear for my first ever cycle so excited. but its a contest prep so cant be running test and eating chipotle like theres no tomorrow ;)
 
I have a huge contention with breaking the body into muscles and not movements. Base your training of off the main movements (e.g. squat, deads, bench, OHP) and then fill in the assistance work.
 
I always found that training 3x a week full body produces the most growth and best effects in body comp.

I pick 2-3 exercises per large group and 1-2 for arms per day.. 3-4 sets per exercise. Doing this m,w,f. Going heavy 3x5 or 5x5 or 5/3/1 on the main lifts, and hypertrophy work (8-12) on the accessory lifts with some partials or drop sets... Intense and quick. My best workouts always seem to come when I am crunched for time!
 
Rodja said:
I have a huge contention with breaking the body into muscles and not movements. Base your training of off the main movements (e.g. squat, deads, bench, OHP) and then fill in the assistance work.
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powerlifting.... bodybuilding....... two different things.
 
Rodja said:
They have a common base: getting bigger and stronger. If you want to split semantics, you will lose this argument.
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but heres the thing. im not getting pissy at the end of the day we all believve this "if it aint broke, why fix it."
 
Reguardless of what anyone says whether it's training, diet, supplementation. You have to understand it takes time. I talk to tons of people with lagging body parts and they ask for advice... Well you can't expect to have these "swole" arms only working out for a year or so. I thought my thighs would never grow but I just kept working and pushing weight and now that's the least of my worries. Keep training hard bro if it was easy everyone would have big ass arms
 
Rodja said:
His method is broke, so there is fixing that needs to be addressed.
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but you addressed the same thing as me :( you said ugh these body part splits.... but i am working back and biceps which is a pulling movement. so i think we are kinda on the same page lol.
 
musclefool said:
Reguardless of what anyone says whether it's training, diet, supplementation. You have to understand it takes time. I talk to tons of people with lagging body parts and they ask for advice... Well you can't expect to have these "swole" arms only working out for a year or so. I thought my thighs would never grow but I just kept working and pushing weight and now that's the least of my worries. Keep training hard bro if it was easy everyone would have big ass arms
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CT F lagged biceps.... know what he did? trained arms every day and ate big. he grew his arms in a year ;) haha just wanting to poke fun hes one person out of millions who wouldnt benefit from that much arms
 
Mperkins said:
but you addressed the same thing as me :( you said ugh these body part splits.... but i am working back and biceps which is a pulling movement. so i think we are kinda on the same page lol.
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Not really. I addressed movements in the 1RM sense, which brings technique into account. There's far too little emphasis on technique (and strength) in standard "BB'ing" templates. The more technically proficient you are, the better you will be as a lifter.
 
Rodja said:
They have a common base: getting bigger and stronger. If you want to split semantics, you will lose this argument.
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I agree. The only difference is the assistance work and diet. Nothing like a little 5x5 or 5/3/1
 
youtube the bob chick bicep training video, really gives some good tips that many ppl miss when doing bicep movements
 
Rodja said:
More frequency. Once a week training has been the worst thing to happen to the lifting world as it directly conflicts with the research, which shows that frequency and a gradual increase in volume are best.
Click to expand...
Absolutely. I've heard people say that they only work a body part once a week, and it makes no sense to me. I can't think of a single thing that you can become proficient in by doing it once a week. Personally, I work my arms three times a week.
 
So say i wanna start working each body part twice a week, do you do less sets per body part for each session? How many sets&rep ranges per body part do you guys recommend? Also, when working out same body parts multiple times a week do you ignore doms? Or just take it easier/less sets for that body part if you're really feeling sore?
 
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