Styleforum › Forums › Lifestyle › Health & Body › Cannot grow my biceps past 14" around
New Posts  All Forums:Forum Nav:

Cannot grow my biceps past 14" around

post #1 of 25
6/5/09 at 2:36am
Thread Starter 
What to do?

I generally do chin-ups to exhaustion - three sets of about 12, 10 and 8. Just body weight.

Then I curl dumbells, three sets - 45lbs, 40lbs, 35lbs, sets to about 8. I suck at this and know I end up using other muscle groups.

Preacher curls with EZ curl bar or regular barbell, 70lbs, 3x10.

Then cable machine, similar weights and reps to preacher curls.

What should I change or add? I do plenty of tricep work and they are probably better developed than my biceps.
Reply
Reply
post #2 of 25
6/5/09 at 2:47am
is the problem only that you can't gain size in your biceps or aren't increasing in mass, in general? perhaps the problem is dietary.
Reply
Reply
post #3 of 25
6/5/09 at 2:57am
You can curl with the 45lbs dumbells and you arms are only 14"?

Toss in some hammer curls and reverse curls to hit your brachialis, focus on increase poundages on you back movements; and eat more. As for you triceps, they are around 2/3's of you upper arm mass, blast them with NGBP, weighted dips, etc.

Also you may be doing too much bicep work? 5-7 sets and I'm cooked.
Reply
Reply
post #4 of 25
6/5/09 at 3:24am
Do squats
Reply
Reply
post #5 of 25
6/5/09 at 3:28am
Put some work into your triceps. (And do squats)
Reply
Reply
post #6 of 25
6/5/09 at 3:36am
Quote:
Originally Posted by william View Post
Do squats


and deads. and overhead press.

and stop doing all that silly cable stuff and curls.
Reply
Reply
post #7 of 25
6/5/09 at 11:47am
triceps make up 2/3 of your upper arms mass. eat more. remember, back and chest work targets bis and tris respectively, so maybe lay off direct arm work for a bit.
Reply
Reply
post #8 of 25
6/5/09 at 12:01pm
I know plenty of guys with big arms who can't squat shit, but in this case, the principle is sound. Stop fucking around with curls and cables, eat more goddamn food and start to focus on heavy presses and rows.

lefty (who's in a rather shitty mood as he's about to beat an idiot client to death)
Reply
Reply
post #9 of 25
6/5/09 at 12:03pm
Wide gripped pullups + chinups + heavy barbell curls
Reply
Reply
post #10 of 25
6/5/09 at 12:08pm
spot injections of synthol and winstrol.
Reply
Reply
post #11 of 25
6/5/09 at 1:18pm
Thread Starter 
I do a good amount of squatting, generally front, ~155 lbs, 3x10. I don't like going heavier but I could if I had to.

I am working on my bench quite a bit, but I still have a long way to go to 225lbs.

I will get back to overhead presses as I have gotten weak on those. Can do a good number of reps with 55lbs dumbells.

Diet is likely a factor. I know what to change to improve here, I just need to do it.

Quote:
Originally Posted by thekunk07 View Post
spot injections of synthol and winstrol.

Long term goal:



Kidding.
Reply
Reply
post #12 of 25
6/5/09 at 3:10pm
he has nothing on the one and only greg valentino that is, before he swore off sterioids... pussy..
Reply
Reply
post #13 of 25
6/5/09 at 3:40pm
Thread Starter 
Quote:
Originally Posted by jaydc7 View Post
he has nothing on the one and only greg valentino



that is, before he swore off sterioids... pussy..

What a douche eh.
Reply
Reply
post #14 of 25
6/5/09 at 5:09pm
Quote:
Originally Posted by unjung View Post

Long term goal:



Kidding.

Does this guy think he looks tough or good or anything? He looks like a chubby piece of shit. Yeah his biceps are probably 20+ inches around, but you wouldn't be able to tell if he was flexing he's so undefined.
Reply
Reply
post #15 of 25
6/5/09 at 7:11pm
It's been said several times, but I think it bears repeating: biceps are--quite literally--a little bitch muscle. Your triceps are a large awesome muscle. If you want bigger arms, do tricep work (and no, that does not mean tri extensions and pull downs). Biceps are just the icing on the cake.

Also, if you don't get over your fear of calories you'll never gain any mass.
Reply
Reply
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Lifestyle › Health & Body › Cannot grow my biceps past 14" around