Weak biceps?

Machwon1

Active member
I have been in the gym for over a year dedicated now. I must say i gain fat very easy but love bulking. Dont need abs just have a somewhat flat stomach. (have the top 2 abs haha) My goal is to have 17.5in arms im sitting at 15.5 now. But recently i noticed i have no bicep peak at all. I feel like my triceps are bigger than most guys with arms my size. they are clearly defined and look huge compaired to my biceps. So what can i do to make my biceps blow up. (seriouisly like no peak there decently strong 85lb preacher curls) stats 5'8" 197lbs 13-16%bf
 
Barbell curls, at peak contraction, flex and hold for a few seconds and slowly lower the bar back down, repeat.

1 arm preacher curls, again, at peak contraction, flex and hold for a few seconds and lower the DB back down, repeat.

Use good form, but biceps like quick contractions in regards to hypertrophy.
 
gamer2be08 said:
Barbell curls, at peak contraction, flex and hold for a few seconds and slowly lower the bar back down, repeat.

1 arm preacher curls, again, at peak contraction, flex and hold for a few seconds and lower the DB back down, repeat.

Use good form, but biceps like quick contractions in regards to hypertrophy.
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Exactly what he said
 
part of it is just genetic too bro, some people have huge peaks, some don't. My biceps are very big and strong but not much peak at all... just the way it is.

I should note, your peak will be more apparent when you get your bodyfat lower.
 
UnrealMachine said:
part of it is just genetic too bro, some people have huge peaks, some don't. My biceps are very big and strong but not much peak at all... just the way it is.

I should note, your peak will be more apparent when you get your bodyfat lower.
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This^^^ is also very true, arms are largely genetic.. Alot of the guys in my gym have huge arms and no chest.. I have a huge chest and average arms..
 
Try some standing zottmans... look it up they KILL your biceps and you do this with some barbell curls and you should see some progress

gotta agree some people are just freaks when it comes to different body parts. i know guys who have these HUGE peaks but cant curl for sh1t... lower body fat will help as well as

COMPOUND BACK MOVEMENTS with reverse grip to hit your biceps harder
 
gamer2be08 said:
This^^^ is also very true, arms are largely genetic.. Alot of the guys in my gym have huge arms and no chest.. I have a huge chest and average arms..
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Yeh I can definetely relate to this being I have never had a problem making my arms grow, but I can't make my chest huge for crap
 
my belief is there is very little you can do to create a "peak". its all genetics and body fat is going to cover up alot of shape in your arms.
 
RickRock13 said:
Yeh I can definetely relate to this being I have never had a problem making my arms grow, but I can't make my chest huge for crap
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My chest/back overshadows my arms.. If my arms were 2 inches larger, I'd look phuckin huge.. Chest and back grows so fast and easy..
 
Guess alot is due to genetics.. My dad is big but doesnt workout at all. He has 18inch arms and a huge chest all muscle but holds all his fat in his gut. Same like me. He has no peak but he is big and strong as hell. Saw him lift the front of a car both wheels off the ground once. Had to be at least 600lbs. My gentics looking at my dad and mom are i gain fat easily but can be strong as hell. I will try what you guys say though thanks alot.
 
I don't know how your body is, but my bicep peak and the vascularity in my arms is almost directly correlated with my bodyfat level. Be happy about your huge triceps though; most guys have decent biceps and ****e triceps.
 
my triceps are massive, and they make my shirt sleeves seem tiny. unless im posing, a peak is useless to me.
 
NapoleanComp said:
I don't know how your body is, but my bicep peak and the vascularity in my arms is almost directly correlated with my bodyfat level. Be happy about your huge triceps though; most guys have decent biceps and ****e triceps.
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Most guys are douchebags that chat and stare at the girls, while pretending to work pecs and biceps day-in, day-out.
 
Ya I have the tricep problem, I work them like crazy constantly trying to change up my workout and they grow. just slow as hell.. biceps i had the same problem b4, try din shorter drops and rises when u do curls and really concentrate ur muscle use in the bicep and not swinging ur arms and ur whole body into it, lower ur weight if u have to.
 
honestly i have the same problem.. i have recently started pushing the weight way up on biceps.... i was focusing too much on feel and light weight good form.. rarely going over 100lbs.. as of late ive been doing 135-145 and my biceps have never ever been this sore.. my arms are noticably bigger since ive started cranking up the weight.. and trying to progress at least one or two reps.. or five pounds each workout
 
gamer2be08 said:
My chest/back overshadows my arms.. If my arms were 2 inches larger, I'd look phuckin huge.. Chest and back grows so fast and easy..
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BRO U SOUND LIKE ME!

CHEST 53IN
BACK LOOKS LIKE IT'S CARRING AFRICA
THIGHTS 29IN

........ ARMS..... 16.5IN
 
if i had 18in arms..... at age 22 i would be very comparable to arnold. my arms piss me off alot...... but once i get 18in ill probably compete in the USA.
 
and it is very much genetics!

i can see in my family line. we all have small arms. me at 16.5 is prbably the bigest fam has in in GENERATIONS. btu our backs and chest are like mountains
 
bigzach1234 said:
honestly i have the same problem.. i have recently started pushing the weight way up on biceps.... i was focusing too much on feel and light weight good form.. rarely going over 100lbs.. as of late ive been doing 135-145 and my biceps have never ever been this sore.. my arms are noticably bigger since ive started cranking up the weight.. and trying to progress at least one or two reps.. or five pounds each workout
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I cut the weight right down, slowed the tempo and focused on form, and saw some good gains...

To each their own.
 
i think once you hit a certain point with size though, you need really heavy weight to force your body to respond with more muscle growth. I am a big fan of progressively heavier weights.

If i do a lot of slow, light reps on arms, all it gets me is a burning pump that prevents me from working them any further.
 
Jasen said:
BRO U SOUND LIKE ME!

CHEST 53IN
BACK LOOKS LIKE IT'S CARRING AFRICA
THIGHTS 29IN

........ ARMS..... 16.5IN
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Lol, it sucks man I know.. A lot of people judge my strength and size by arm size,, Then they see me lift or take off my shirt or wear my ranger panties to show off my legs lol..
 
yah i honestly think this si genetic limit i have tried all sorts of diff bicep techiniques and honestly 16.5 for the lastg year. they r gettin more mature look and sitrations and seperations but no size. i will give it one more year than i have the right ti IGF-1 to expand genetics. cuz i have to slow down my whole body or else i would eb even bigger and still no prgress on arms...
 
even one of my teacher's said the same thing, "could be this is ur genetic limit"
 
im 222 now. yeah like if i had 17-17.5 it would look nicer. but yah i need to add more size to them. like i said i give it one more year. then ill run IGF with my summer cycle. ( i ran 1 cycle per year)
 
Jasen said:
im 222 now. yeah like if i had 17-17.5 it would look nicer. but yah i need to add more size to them. like i said i give it one more year. then ill run IGF with my summer cycle. ( i ran 1 cycle per year)
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And how will Igf help you with your arms.. I am not well versed in the world of peptides..
 
look it up, dont got much time to explain but basically u shot up lets say biceps 3-4times a week, icrease amount fo muscel cells, this cells mature = permant muscle and size = hyperplasia
 
Jasen said:
look it up, dont got much time to explain but basically u shot up lets say biceps 3-4times a week, icrease amount fo muscel cells, this cells mature = permant muscle and size = hyperplasia
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That sounds really appealing.. So it is site specific growth, very cool.
 
kinda at a high dose........... not anymore (stomach etc etc) im sure unreal or hump (he used it b4) can shine in tons better than me
 
im new to this concept as well, and i belive ti should be done if u truly out maxed genetic for a certain body part. thats y i said i give me arms 1 more year to hit 17.5
 
nah actually never used any peptides like IGF. But yeah my rudimentary understanding tells me what you're saying is correct, IGF (and HGH) have the ability to induce hyperplasia whereby new muscle cells are generated... something anabolics don't do.

I haven't tried IGF because I see too much hit/miss results from it. Obviously it works better for some people than others. I know my friend used it and would increase his carbs after he took it and in the end he just said he was getting fatter.

Maybe I need to look into it though... I think my arms are a little over 18" and they don't grow much beyond this point... OTOH i don't really have plans to get significantly bigger than I am right now, just leaner.

Jasen your arm genetics are ridiculous... 53" chest and 29" legs and 16.5" arms? I can hardly believe those numbers they sound ludicrous lol... My chest and legs aren't near that, but I hit 16.5" arms when I was 16 after 1 year of training, no joke, my biceps had stretch marks like lightning bolts for years. As I had mentioned I am a fan of heavy arm training. Heavy preacher curls, heavy standing curls, heavy dumbell curls... Just enough swing to help you finish the last reps, which I find preferable to ending a set early. The curl warriors gamer... lol those are the guys curling 30 pound dumbells probably doing a million reps... Man as I see it lifting light weight will force your body to create more muscular endurance and density but it is higher weight that necessitates a bigger, stronger muscle and so training heavy is absolutely imperative...

I admit to swinging on the last reps of about every bicep exercise I do... I curl weight that necessitates bodily movement in order to preserve balance. And I remember talking to one of my friends recently about this, who was advocating strict proper form, Cuz that's the **** he had read about online. Well this is what I told him: You cant argue with results.
 
UnrealMachine said:
nah actually never used any peptides like IGF. But yeah my rudimentary understanding tells me what you're saying is correct, IGF (and HGH) have the ability to induce hyperplasia whereby new muscle cells are generated... something anabolics don't do.

I haven't tried IGF because I see too much hit/miss results from it. Obviously it works better for some people than others. I know my friend used it and would increase his carbs after he took it and in the end he just said he was getting fatter.

Maybe I need to look into it though... I think my arms are a little over 18" and they don't grow much beyond this point... OTOH i don't really have plans to get significantly bigger than I am right now, just leaner.

Jasen your arm genetics are ridiculous... 53" chest and 29" legs and 16.5" arms? I can hardly believe those numbers they sound ludicrous lol... My chest and legs aren't near that, but I hit 16.5" arms when I was 16 after 1 year of training, no joke, my biceps had stretch marks like lightning bolts for years. As I had mentioned I am a fan of heavy arm training. Heavy preacher curls, heavy standing curls, heavy dumbell curls... Just enough swing to help you finish the last reps, which I find preferable to ending a set early. The curl warriors gamer... lol those are the guys curling 30 pound dumbells probably doing a million reps... Man as I see it lifting light weight will force your body to create more muscular endurance and density but it is higher weight that necessitates a bigger, stronger muscle and so training heavy is absolutely imperative...

I admit to swinging on the last reps of about every bicep exercise I do... I curl weight that necessitates bodily movement in order to preserve balance. And I remember talking to one of my friends recently about this, who was advocating strict proper form, Cuz that's the **** he had read about online. Well this is what I told him: You cant argue with results.
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Ya, I like to go heavy with the biceps and add a bit of swing, help get those extra bicep pumping reps.. I believe in 85-95% form.. Doesnt hurt to lose a little bit of form if your gonna be lifting a bit heavier or a couple more reps.. Jut dont go crazy with it and have ridiculously bad form lol..
 
gamer2be08 said:
Ya, I like to go heavy with the biceps and add a bit of swing, help get those extra bicep pumping reps.. I believe in 85-95% form.. Doesnt hurt to lose a little bit of form if your gonna be lifting a bit heavier or a couple more reps.. Jut dont go crazy with it and have ridiculously bad form lol..
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Hey think of it this way, if you swing enough on your biceps, you get a free lower back workout :deal:
 
lmfao ^.

yheah i wish my arms where bigger once i hit 18-18.5 , i will probably hit the stage
 
Is there any reason nobody has said weighted chins? Ive been doing them for about 1 month now and noticing that my bi's look alot better.

also check out the workout that mike o'hearn does. 21 inch arms..... NATURALLY
 
well i recently talked to some who had torn biceps who came into my store...... i now storngly belive i might have torn bicep (its a long explaination on how btu it happened while back) ill have my doc look at them tomorrow. and YES i spend whole day literally pulling articel from article picture from picture plus i have a good knowledge base in kinesology and A&P. after reading tons of article it explained ALOT. why they constantly hurt on many diff exercise why i can supinated forarms completely why i have shoulder pain why there is a almost four finger gap between my end of my bicep (distal) and elbow, and many other problems. so i will ask doc tomorrow what up. on side not my triceps are nice :) like literally the only laggin body part i have are my biceps. eveyrthing else i have good genetics for.
 
gamer2be08 said:
My chest/back overshadows my arms.. If my arms were 2 inches larger, I'd look phuckin huge.. Chest and back grows so fast and easy..
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i am the exact same way, my chest is quite freakish, not trying to brag:) my arms are not horrible, but i consider a problem point for me, like my calves (im sure im nott he only 1 in the calves club)
but i do find when when my BF is lower my arms take on a respecatble shape....btw if your trics are that huge than it should only be easier to get those bis up son!

i just find doing alot of different excercises and switching it up alot works well. changing up heavy to lighter, stricter to sloppier etc. variety seems to be key
 
when my arm growth stalled, i added in some extra sets on other days. threw in 3-4 sets of preachers, alt. dbells, whatever after leg day...shocked em' a little bit and triggerd some new growth. as far as heavy vs. light, i vary between both.. though i think a good med. hvy weight in the 8-12 rep range, with super, drop sets is the ticket. as stated, "to each their own"
 
Shane0Mac said:
Is there any reason nobody has said weighted chins? Ive been doing them for about 1 month now and noticing that my bi's look alot better.

also check out the workout that mike o'hearn does. 21 inch arms..... NATURALLY
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Um no. Your retarded if you believe that nonsense. His stats for lifts and the size and definition he attained are in no way natural. If you believe that, I have some ocean front property in Montana I'll sell you real cheap...
 
Interesting to hear peoples genetic woes... I believe the shape of your arms is largely genetic but people who have pretty bad "genetics" that I know have gotten some pretty large arms... although they aren't as cut or round and nicely shaped as some, they do get big.

And who ever has a 53inch chest and 16" arms might very well have had an arm injury in the past. Thats pretty intense difference. My arms are 17" and I'm having a hard time believing peoples arms are lagging that much behind they chest/back. If I go heavy on my chest (275+ for sets) my tri's hurt like a bitch the next day, super sore. If I go heavy on my back (260 lat pull down 3x10 heavy rows all that ****) my biceps and forarms are messed up for days from soreness. Are you guys sure your arms are really lagging or maybe just your big body lifts aren't as heavy as they should be?
 
yup me but u guys need to keep one thing in mind, now they are 16.8 while chest is 53 waist 31 thights 29 etc etc calfs 18, but the one thing to keep in mind is, i just got of a cut before this cycle. my arms always lose massive size! first during cuts. so im estimating my arms were like 15.5in before cycle. and my arms are always hard gainers btu since i started this cycle i gained around 1 in to my arm. while my chest back thights calfs and especially shoulders explode like crazy!
 
bkoguy07 said:
Interesting to hear peoples genetic woes... I believe the shape of your arms is largely genetic but people who have pretty bad "genetics" that I know have gotten some pretty large arms... although they aren't as cut or round and nicely shaped as some, they do get big.

And who ever has a 53inch chest and 16" arms might very well have had an arm injury in the past. Thats pretty intense difference. My arms are 17" and I'm having a hard time believing peoples arms are lagging that much behind they chest/back. If I go heavy on my chest (275+ for sets) my tri's hurt like a bitch the next day, super sore. If I go heavy on my back (260 lat pull down 3x10 heavy rows all that ****) my biceps and forarms are messed up for days from soreness. Are you guys sure your arms are really lagging or maybe just your big body lifts aren't as heavy as they should be?
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I'll lift as heavy as I can and it's very hard for me to make my arms sore. I got my biceps sore last week... doing db curls with 80's, incline curls with 65s, etc. But they rarely ever get sore these days. Same with my triceps. I did weighted dips with 120 pounds for almost 20 reps, cgbp with 265 etc. They were barely sore at all for 1 day.

I'll agree though, that most people are probably not taking their lifts heavy enough. As you mentioned, heavy back, chest and even shoulder workouts give the arms a pretty good beating. Back day is a mini bicep workout, lol.

Heavy lifts work arms well but I prefer to work them on their own day, ARMS DAY. Supersetting everything together creates a pretty tremendous pump, somehow I feel that helps them stretch out lol. And this allows you to hit them with the most weight because they are fresh.
 
i started heavy again, had some arm pain recently, i usually go 15 12 10 8 (heavy as i go down the reps) 4 diff exercise. biceps then triceps next day. this usually get my arms and foramrs very sore
 
UnrealMachine said:
I'll lift as heavy as I can and it's very hard for me to make my arms sore. I got my biceps sore last week... doing db curls with 80's, incline curls with 65s, etc. But they rarely ever get sore these days. Same with my triceps. I did weighted dips with 120 pounds for almost 20 reps, cgbp with 265 etc. They were barely sore at all for 1 day.

I'll agree though, that most people are probably not taking their lifts heavy enough. As you mentioned, heavy back, chest and even shoulder workouts give the arms a pretty good beating. Back day is a mini bicep workout, lol.

Heavy lifts work arms well but I prefer to work them on their own day, ARMS DAY. Supersetting everything together creates a pretty tremendous pump, somehow I feel that helps them stretch out lol. And this allows you to hit them with the most weight because they are fresh.
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Yeah I have an arm day but I don't find them actually getting sore from arm day. I notice the most soreness after chest and back... and shoulders on your triceps.. **** is intense.
 
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