Thread: Biceps just won't grow

I'm approx. 160lbs right now after bulking from 140lbs and my biceps haven't grown much either. They're just thicker/wider really.. I've been doing curls once per week alternating between the flat bar and dumbells. Maybe it just takes a while?

How much do you expect a small muscle to grow in only 4 months?

-Eat 6 meals a day
-Make sure you are eating more than your required maintenance level when bulking
-Make sure you are eating properly with sufficient nutritional value
-Make sure you are getting a lot of rest - at least 7-8 hours of sleep
-Focus on your large muscles, do compound excercises such as bench, overhead presses, bent over rows, basically everything thats a push and pull movement
-You do not need to train arms as much as you think. Too many people overtrain them because they think the more the better. They are already getting hit hard enough when doing pushing/pulling movements.
-When doing arm work, make sure you are using the proper form. Use a weight you can handle and focus on a higher rep range such as 8-12 reps. Feel the burn...keep working through it.

Originally Posted by ForemanRules

How much do you expect a small muscle to grow in only 4 months?

Good Shit. But my bicep grew 4 inches in 4 months, no supps. no juice, nothing. Good Shit.

It's been a little more than a month for me. Mine have grown 8/10ths of an inch so far.

A rule of thumb is that you get an inch on your arms for every 15 pounds you gain, although it will be less or more depending on a lot of things.

Keep eating to gain mass, stay lifting consistently, and you will grow.

Originally Posted by LexusGS

Good Shit. But my bicep grew 4 inches in 4 months, no supps. no juice, nothing. Good Shit.

You forgot to put "" at the end.

At your size you don't even need to worry about doing arm exercises. Concentrate on bench presses, squats and deads. You will grow!

Originally Posted by LexusGS

Good Shit. But my bicep grew 4 inches in 4 months, no supps. no juice, nothing. Good Shit.

Yeah right. You must think your talking to a bunch of kids.

Differentiate some workouts. You may already be on the right track and impatience is setting in but heres some suggestions..


Start with hammers first.

Do eccentric workouts. For example, find a preacher bench. Get a dumbell and control the weight going down. Use the non-working arm to bring it back up and repeat. You will lose breath on this one since it depends how long you can lower it correctly. You can also use more weight on eccentric movements than concentric. But, if its light enough, do the controlled eccentric moves, then do concentric and repeat until you need to use the non working arm. I do these, but hammer style.

At the end, middle, or beginning, go to the dumbells, grab a weight and do some curls with it, when you reach failure go to the next lighter one, and the next. The reps will be little after the heavy failed one, but theres nothing like struggling on 15-10lb dumbells. At that point you know uve burnt something.

Do chin ups with your palms facing you. When you can do more than 10-12, make them weighted. This was fantastic the first time I tried it. (CowPimps advice)

Oh, get a spotter and do bb curls. Dont forget some breath freshener.

These workouts only were good to me for 2 weeks. After that I changed it up. Biceps, small or not, seem to toughen up to workouts quickly. At least mine anyway.

Originally Posted by ForemanRules

How much do you expect a small muscle to grow in only 4 months?

and after you answer that question answer this one:

at 160lbs how big do you expect an arm to actually be? 20" at 160lbs?

Be patient and keep growing.

i vote to focus on your diet and compound movements. your smaller muscles will grow without the isolation as your larger muscles grow.

Originally Posted by The13ig13adWolf

i vote to focus on your diet and compound movements. your smaller muscles will grow without the isolation as your larger muscles grow.

I agree with that. I only do compound movements now rather than isolating. I find it works a lot better

Originally Posted by Tough Old Man

Yeah right. You must think your talking to a bunch of kids.

Im sorry, I just told yall's the truth.

I think its close to 4.5inches+ by now...

Focus on your diet & remember that the size and girth of your bicep is determined by more than just exercise (genetic factors)

Synthol might be your answer!