Trouble gaining bicep muscles

makaveli777 said:
I've found that the muscles that grow best on my are definitely my pectoral muscles. Very easy to maintain for me even with minimal time spent on them.

I've been having a lot of trouble getting any biceps worth looking at. The only exercise i know for these is curls. Any recommendations? Techniques?
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I can definitely sympathize with this...

My chest is broad, and very low-set, so naturally, it grows very easily. But my arms, no. I'm pretty sure my problem, and perhaps yours too, is high inserted biceps and triceps.

If that's the case, then I think the only solution is what Arnold did with his calves: Lots of time, effort, sets, and reps.
 
Binge Artist said:
Curls, where you do a half range of motion for 7 reps, the other half for another 7 reps, and full range curls for yet another 7 reps.

And yep, they do tend to burn like hell, and stretch your sleeves.
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They also seem like they put more stress on your elbow than regular curls.
 
Knock on wood, never had any elbow stress. Just wrists. I have to do SEVERAL warm up sets just to do a working set of curls. Can't even remember the last wrist pain free day I've had.
 
Do compound exercises like squat and the clean and press,
and you will get bigger biceps because doing those type of lifts raises your testosterone levels.
 
Everybody says that and it might give you a little bit more size but the best thing to do would be to do that AND have a day for biceps/triceps. Supersetting them has given me the best results.
 
^^I'm with him. You can release all the natty test you want, but you need to do some bicep-specific exercises to really make'em grow. You just have to make sure you're aren't overworking them, as they are a small group.
 
Do this once a week it will hit your biceps hard:
* Wide grip chin ups 3xfailure
* One arm dumbell row 3x10-12
* Cable row 3x10
* Close grip chin up (palm facing towards you) 3x10
* Standing barbell bicep curl 3x8-10
* Standing dumbell curl (twist) 3x10
* Cable curl (1 or 2 arm) 3x10
 
Do this once a week and it will hit you biceps hard:
* Wide grip chin ups 3xfailure
* One arm dumbell row 3x10-12
* Cable row 3x10
* Close grip chin up (palm facing towards you) 3x10
* Standing barbell bicep curl 3x8-10
* Standing dumbell curl (twist) 3x10
* Cable curl (1 or 2 arm) 3x10
 
aanallein said:
^ i've found that arms recover the fastest though (just for me personally)
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Yeah, it's almost impossible for me to make my biceps sore. Triceps, on the other hand, are usually sore whenever my chest is sore, and recover at about the same rate.

My guess is that my (and most other people's) biceps are a "slow twitch" group.
 
Binge Artist said:
Yeah, it's almost impossible for me to make my biceps sore. Triceps, on the other hand, are usually sore whenever my chest is sore, and recover at about the same rate.

My guess is that my (and most other people's) biceps are a "slow twitch" group.
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You do preacher curls very often? Reducing the cheating helped my biceps in a big way. Doing "sevens"(7 half way up, 7 half way down, 7 regular reps) while burning out(starting with X number of 5 lb plates each side of the ez-curl bar, and taking off a 5 at each point of failure) It's always fun not being able to lift your hands up to take off your headphones after doin that shit.
 
21's got my guns so big I feel bad for other guys so I wear long sleeves :P
 
Im not sure what its called but the curl where you bend forward at the hips as if your going to fall on your face isolates the top portion/peak of your biceps very well if done correctly
 
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