Biceps, I think I'm just skinny. But here's a side profile, I just ate go easy on me.
Been lifting for almost 2 years, double scooping whey protein shakes with every workout, getting meat with every meal.
I gained some triceps definition which is nice but the biceps remain small.
Have you tried?
isolations with medium frequency, high intensity, and good bicep action?
I like to do one supinated curl, a preacher, and some forearm work(wrist curls+finger curls).
So I would do alternating db curls 4x10-15, db hammer preacher curl 3xfailure, and wrist curls 4x10-15+finger curls.
2 times a week. 3 times if you are recovering.
You can do less volume, but keep it high intensity. Oh, and GET YOUR PROTEIN you DYEL.
Been doing preacher curls with short BBs and EZ bars every workout for probably a year at this point, 3-5 sets of 10-20 reps.
>doing this for a year
you need more food. What's your bicep measurement?
I don't think I have good genetics but mine are 15.5in right now and I am happy already. You should seriously do some forearm work like reverse curls, hammer curls, and wrist curls.
Try dumbbells or cables if the BB and ez hasn't done anything. For me dumbbells make it easier to focus on the muscle.
Just did a bootleg ass measurement with construction measuring tape, got about 11.5 inches unflexed and 12 flexed
https://i.imgur.com/mBZSMii.jpg
hammer curls 4x8-12 with heavy weight
strict curls 4x8-12 heavy weight
EZ bar 21s with heavy weight
I'm guessing you are just not pushing yourself, but you also may need to eat more, 2 years for that means you are fucking up royally somewhere
picrel is me after only 6ish
I'll try these, I'm mainly looking for exercises
I went back to uni recently so I was forced to try new bicep exercises because of new gym
Did DB preachers curls off a bench and really felt that at 25lbs
Did behind the back cable curls and felt that not as much, then normal cable curls and hardly felt it
This experiment helped me come to the conclusion that maybe my BB Preacher curls just weren't the right exercise >picrel is me after only 6ish
months or years?
Post routine
gimme a second to collect my routine, I started off on a PHUL-type routine and modified it beyond recognition
Probably the usual suspects. You're not eating enough and you're not pushing hard enough.
Exhibit A >3-5x10-20
The sets I get but that rep range is way too much. I can almost guarantee you're sandbagging
Exhibit B >focusing on only the meat and whey intake
What does your calorie intake look like? If you're eating plenty of protein but you're only eating 1600 calories a day you're not going to grow
>The sets I get but that rep range is way too much.
So the rep range is all over the place because it's a finisher. I usually go to 15, but if I'm not gassed and on the lighter weight range I'd even go up to 25 before upping the weight. The inverse is true if I'm gassed and/or on heavy weight.
Generally oscillated between 30-50lbs BBs, was afraid to go too heavy exactly because of sandbagging but would sometimes go up to like 65lbs >What does your calorie intake look like?
So for all the anons that asked yeah I'm definitely a chronic undereater. I did MyFitnessPal meal logging for 2 weeks and discovered that quite plainly. I stopped logging meals because it's a pain the ass but since then I've always tried to eat beyond what I would consider full and proteinmaxxed.
I figured it's better to slightly undereat than to overeat, falter on lifting and just become skinnyfat. I have gotten gains on other parts of my body doing this, not the most I could've of course but I'm still lean.
hammer curls 4x8-12 with heavy weight
strict curls 4x8-12 heavy weight
EZ bar 21s with heavy weight
I'm guessing you are just not pushing yourself, but you also may need to eat more, 2 years for that means you are fucking up royally somewhere
picrel is me after only 6ish
if you can easily do 12 reps in a set, it's too low, if you can't do 8 it's too heavy, ideally you should just barely be able to squeeze out 12. Once you can do more, then increase the weight
Probably the usual suspects. You're not eating enough and you're not pushing hard enough.
Exhibit A >3-5x10-20
The sets I get but that rep range is way too much. I can almost guarantee you're sandbagging
Exhibit B >focusing on only the meat and whey intake
What does your calorie intake look like? If you're eating plenty of protein but you're only eating 1600 calories a day you're not going to grow
You simply aren't eating enough. If you were eating a caloric surplus for two years and training frequently you wouldn't look like this, it's that simple. How many times a week are you lifting?
Right now not a lot, I just came back to university and am adjusting. like 2-3x a weeks since coming back
Over the past two years? At most 5x a week, at least every other day, beyond least I'd sometimes have month-long periods of lifting once or twice a week due to episodes of being a loser
I've been in your position before. Truth is you probably don't have much of an appetite and/or shitty eating habits. You HAVE to count calories and eat a 500 calorie surplus
just came back from eating 2 cans of tuna and some kielbasa and logging all my food from today. This shit takes forever I remember why I stopped. I'm really supposed to do this every day?
Because you're a skeleton. Because you have the triceps of a 10 year old girl and obviously don't spend enough time on them or go heavy on them. Also because you may be neglecting your forearms and in my case my biceps will never grow unless I am making forearms an even bigger priority and you may be the same. But number one is you are scrawny all together.
>ecause you have the triceps of a 10 year old girl
hey fuck you pal my triceps aren't that bad, picrel isn't even good lighting >my biceps will never grow unless I am making forearms an even bigger priority
now that's interesting, I have gotten DB hammer curls suggested multiple times now, and that seems to work forearms so I think you're onto something
Squat heavy as you can
Bench heavy as you can
Deadlift heavy as you can
OHP heavy as you can
Fuck all those isolations, they will do nothing for you. You need to eat big and lift big.
I definitely neglected strength but I'm not falling for the SS meme
Chin ups and cheat curls until they grow also dips and skull crushers, 100 reps each other day rest day every 6th or 7th day, time to bulk up big man.
Do chin ups really target biceps that much? Thought it was still mostly a back thing.
I love dips and skullcrushers, you saying 100 reps in a day for each? That doesn't sound time efficient
I am serious when about the forearms. The best thing that helped me was reverse grip barbell curls. Make sure to use a thumbless grip and go as heavy as you can which may not be a lot at all (I stsrted with the bar and two 5 lbs plates when I started. They are worth upping the weight and go for high volume, make a rep goal of 50 in as many sets as it takes.
gay ass, there's a reason T-Rex is a starting strength meme. Fuck off dyel fattie. Only your chest, shoulders and legs grow with those movements. Arms (Including fores) are used to high volume training so you need to rep out a shit ton to make it stressed out enough to grow.
Have you tried?
isolations with medium frequency, high intensity, and good bicep action?
I like to do one supinated curl, a preacher, and some forearm work(wrist curls+finger curls).
So I would do alternating db curls 4x10-15, db hammer preacher curl 3xfailure, and wrist curls 4x10-15+finger curls.
2 times a week. 3 times if you are recovering.
You can do less volume, but keep it high intensity. Oh, and GET YOUR PROTEIN you DYEL.
So basically my routine is opening with 1 or 2 primary lifts, some usual compounds, followed by 1 to 2 random fucking isolations, followed by closing with bicep and tricep isolation superset. Here's a sample from last December: >Day 1
warmup on stairmaster
Pullups 4 sets to failure
Incline DB Press, 30lbs 3x7-11, 25lbs x11
Lat Pulldown 80lb x12, 100lb x12, 120lb x8F
BB Preacher Curl//Overhead Cable Extension Superset >Day 2
OHP 65lb x10, 85lb x5-6, 64lb x7-8
Neck Extension//Neck Curl Superset, 10 lbs 3x8-15
Cable Lateral Raise 5x10-15
BB Preacher Curl//Tri Pulldown Superset
Overhead Cable Extension fuckaroundener >Day 3 (gassed going in)
Back Squat 135lb 3x5
DB Chest Press 35lb x12, 40lb 3x8-10, 30lb x13F
Lat Pulldown 80lb 3x9-12
BB Preacher Curl//Overhead Cable Extension Superset
Try to go every weekday, or every other day minimum. I'll rotate the lifts based on what I'm feeling, been doing front squats recently because my lower back filters me from back squats, and RDLs as well
Usually I actually would warmup with cardio every session
Because I've been inconsistent the workout lengths have varied, you can see that in Day 3 I was tired and just wanted to leave.
6 months, heavy weight lots of volume worked well for my biceps
I'm thinking of going heavy on DB preacher curls, that's what I felt most so far. I just don't want to keep wasting my time
Well I was closing every workout with a biceps exercise for a long time
You think I should open every workout with one instead? Even on non-arm days like
Bros do it. I just do an arm day with biceps, forearms, and triceps done.
It's a lot easier to give 100% effort if it's early in your workout.
suggests
Since I really want my arms to grow I'm now thinking of doing arm day every other day, with the other day rotating through the compounds
Probably 4x a week, Mon-Thur since I'm in college and have terrible time management
What do you guys think?
Because you're a skeleton. Because you have the triceps of a 10 year old girl and obviously don't spend enough time on them or go heavy on them. Also because you may be neglecting your forearms and in my case my biceps will never grow unless I am making forearms an even bigger priority and you may be the same. But number one is you are scrawny all together.
be grateful anon. i cant do any bicep exercise which includes flexing elbow joint more tha 90 degrees due to cubital tunnel syndrome. My left arm is basically atrophied because of it.
Eat more protein, lift to failure. Keep a consistent routine and keep track of what you're doing. Count your reps and keep track of the weight you're lifting. Try to increase weight regularly. Not by big intervals, but small amounts like 2.5 lbs by next month (it could take a week to a month in a steady program). One thing is if your preferred rep range is 8-12 reps, then if you can do 12+ reps to failure, then you can increase weight. For lower ranges, you can do a comparable thing.
Suckable nipples
Why won't what grow? You're skinny. Skinnyfat, even, given your abdominal fat distribution.
Eat a lot of protein and lift for 6-18 months to observe muscle growth.
Biceps, I think I'm just skinny. But here's a side profile, I just ate go easy on me.
Been lifting for almost 2 years, double scooping whey protein shakes with every workout, getting meat with every meal.
I gained some triceps definition which is nice but the biceps remain small.
Been doing preacher curls with short BBs and EZ bars every workout for probably a year at this point, 3-5 sets of 10-20 reps.
>doing this for a year
you need more food. What's your bicep measurement?
I don't think I have good genetics but mine are 15.5in right now and I am happy already. You should seriously do some forearm work like reverse curls, hammer curls, and wrist curls.
Try dumbbells or cables if the BB and ez hasn't done anything. For me dumbbells make it easier to focus on the muscle.
Just did a bootleg ass measurement with construction measuring tape, got about 11.5 inches unflexed and 12 flexed
I'll try these, I'm mainly looking for exercises
I went back to uni recently so I was forced to try new bicep exercises because of new gym
Did DB preachers curls off a bench and really felt that at 25lbs
Did behind the back cable curls and felt that not as much, then normal cable curls and hardly felt it
This experiment helped me come to the conclusion that maybe my BB Preacher curls just weren't the right exercise
>picrel is me after only 6ish
months or years?
gimme a second to collect my routine, I started off on a PHUL-type routine and modified it beyond recognition
>The sets I get but that rep range is way too much.
So the rep range is all over the place because it's a finisher. I usually go to 15, but if I'm not gassed and on the lighter weight range I'd even go up to 25 before upping the weight. The inverse is true if I'm gassed and/or on heavy weight.
Generally oscillated between 30-50lbs BBs, was afraid to go too heavy exactly because of sandbagging but would sometimes go up to like 65lbs
>What does your calorie intake look like?
So for all the anons that asked yeah I'm definitely a chronic undereater. I did MyFitnessPal meal logging for 2 weeks and discovered that quite plainly. I stopped logging meals because it's a pain the ass but since then I've always tried to eat beyond what I would consider full and proteinmaxxed.
I figured it's better to slightly undereat than to overeat, falter on lifting and just become skinnyfat. I have gotten gains on other parts of my body doing this, not the most I could've of course but I'm still lean.
6 months, heavy weight lots of volume worked well for my biceps
hammer curls 4x8-12 with heavy weight
strict curls 4x8-12 heavy weight
EZ bar 21s with heavy weight
I'm guessing you are just not pushing yourself, but you also may need to eat more, 2 years for that means you are fucking up royally somewhere
picrel is me after only 6ish
what is heavy weight
if you can easily do 12 reps in a set, it's too low, if you can't do 8 it's too heavy, ideally you should just barely be able to squeeze out 12. Once you can do more, then increase the weight
I probably should include hammer curls in my repertoire.
>EZ bar 21s
What the fuck does this mean
The secret code for juicy biceps
Probably the usual suspects. You're not eating enough and you're not pushing hard enough.
Exhibit A
>3-5x10-20
The sets I get but that rep range is way too much. I can almost guarantee you're sandbagging
Exhibit B
>focusing on only the meat and whey intake
What does your calorie intake look like? If you're eating plenty of protein but you're only eating 1600 calories a day you're not going to grow
Here is the problem: You think you're eating a lot, but you're not. You have to eat more.
You simply aren't eating enough. If you were eating a caloric surplus for two years and training frequently you wouldn't look like this, it's that simple. How many times a week are you lifting?
Right now not a lot, I just came back to university and am adjusting. like 2-3x a weeks since coming back
Over the past two years? At most 5x a week, at least every other day, beyond least I'd sometimes have month-long periods of lifting once or twice a week due to episodes of being a loser
I've been in your position before. Truth is you probably don't have much of an appetite and/or shitty eating habits. You HAVE to count calories and eat a 500 calorie surplus
just came back from eating 2 cans of tuna and some kielbasa and logging all my food from today. This shit takes forever I remember why I stopped. I'm really supposed to do this every day?
>ecause you have the triceps of a 10 year old girl
hey fuck you pal my triceps aren't that bad, picrel isn't even good lighting
>my biceps will never grow unless I am making forearms an even bigger priority
now that's interesting, I have gotten DB hammer curls suggested multiple times now, and that seems to work forearms so I think you're onto something
I definitely neglected strength but I'm not falling for the SS meme
Do chin ups really target biceps that much? Thought it was still mostly a back thing.
I love dips and skullcrushers, you saying 100 reps in a day for each? That doesn't sound time efficient
Why are you such a whiney bitch. Obnoxious.
I'm posting body and baring all my flaws so I can improve, if this is obnoxious get out of the thread silly retard child
thanks
the sleep is also a problem, I am a chronic insomniac but that's a problem for another thread.
I am serious when about the forearms. The best thing that helped me was reverse grip barbell curls. Make sure to use a thumbless grip and go as heavy as you can which may not be a lot at all (I stsrted with the bar and two 5 lbs plates when I started. They are worth upping the weight and go for high volume, make a rep goal of 50 in as many sets as it takes.
> Time efficient.
Its progressive weight when that 100 doesn't give you the pump to your arms etc you up the weight the next workout of that sort.
And yes Chin Ups do indeed work the biceps more. Either regular ass chin ups or two towel chin ups for extra volume for fores.
Squat heavy as you can
Bench heavy as you can
Deadlift heavy as you can
OHP heavy as you can
Fuck all those isolations, they will do nothing for you. You need to eat big and lift big.
gay ass, there's a reason T-Rex is a starting strength meme. Fuck off dyel fattie. Only your chest, shoulders and legs grow with those movements. Arms (Including fores) are used to high volume training so you need to rep out a shit ton to make it stressed out enough to grow.
Stop fucking around and do SS
Starting Strength does shit to arms.
Eat more white moron
Have you tried?
isolations with medium frequency, high intensity, and good bicep action?
I like to do one supinated curl, a preacher, and some forearm work(wrist curls+finger curls).
So I would do alternating db curls 4x10-15, db hammer preacher curl 3xfailure, and wrist curls 4x10-15+finger curls.
2 times a week. 3 times if you are recovering.
You can do less volume, but keep it high intensity. Oh, and GET YOUR PROTEIN you DYEL.
Post routine
So basically my routine is opening with 1 or 2 primary lifts, some usual compounds, followed by 1 to 2 random fucking isolations, followed by closing with bicep and tricep isolation superset. Here's a sample from last December:
>Day 1
warmup on stairmaster
Pullups 4 sets to failure
Incline DB Press, 30lbs 3x7-11, 25lbs x11
Lat Pulldown 80lb x12, 100lb x12, 120lb x8F
BB Preacher Curl//Overhead Cable Extension Superset
>Day 2
OHP 65lb x10, 85lb x5-6, 64lb x7-8
Neck Extension//Neck Curl Superset, 10 lbs 3x8-15
Cable Lateral Raise 5x10-15
BB Preacher Curl//Tri Pulldown Superset
Overhead Cable Extension fuckaroundener
>Day 3 (gassed going in)
Back Squat 135lb 3x5
DB Chest Press 35lb x12, 40lb 3x8-10, 30lb x13F
Lat Pulldown 80lb 3x9-12
BB Preacher Curl//Overhead Cable Extension Superset
Try to go every weekday, or every other day minimum. I'll rotate the lifts based on what I'm feeling, been doing front squats recently because my lower back filters me from back squats, and RDLs as well
Usually I actually would warmup with cardio every session
Because I've been inconsistent the workout lengths have varied, you can see that in Day 3 I was tired and just wanted to leave.
I'm thinking of going heavy on DB preacher curls, that's what I felt most so far. I just don't want to keep wasting my time
Not him but do curls first on a day if you want them to grow.
Oh, and try db hammer preacher curls. Those blewup my forearms.
How retarded would it be to have a dedicated curl day? I'm willing to also include tricep exercises if that makes it less retarded
Bros do it. I just do an arm day with biceps, forearms, and triceps done.
It's a lot easier to give 100% effort if it's early in your workout.
>tfw longass arms, cobra lats and juicy pecs
please tell me more melon latina
have you started progesterone yet hun? Breat growth can take up to five years, they'll grow eventually 🙂
Train them six days a week.
>Overtraininghhfkfnidsjsv
Just do it and see.
Well I was closing every workout with a biceps exercise for a long time
You think I should open every workout with one instead? Even on non-arm days like
suggests
Since I really want my arms to grow I'm now thinking of doing arm day every other day, with the other day rotating through the compounds
Probably 4x a week, Mon-Thur since I'm in college and have terrible time management
What do you guys think?
Because you're a skeleton. Because you have the triceps of a 10 year old girl and obviously don't spend enough time on them or go heavy on them. Also because you may be neglecting your forearms and in my case my biceps will never grow unless I am making forearms an even bigger priority and you may be the same. But number one is you are scrawny all together.
Eat, dumbass.
Chin ups and cheat curls until they grow also dips and skull crushers, 100 reps each other day rest day every 6th or 7th day, time to bulk up big man.
Stop eating like a bitch, and stop training like a bitch.
eat more
stop doing that supid 3 sets of 20 reps routine
lift heavy instead, 4x8 bicep curls, preacher curls
sleep well
that is it
You gotta shake your system. You gotta kill your arms!
This is what you get for posting “otter mode >>>>” threads and images of the BMI chart. Enjoy being small forever
be grateful anon. i cant do any bicep exercise which includes flexing elbow joint more tha 90 degrees due to cubital tunnel syndrome. My left arm is basically atrophied because of it.
It looks like nothing does
Have you read baki? If not that's probably what's holding you back
Eat more protein, lift to failure. Keep a consistent routine and keep track of what you're doing. Count your reps and keep track of the weight you're lifting. Try to increase weight regularly. Not by big intervals, but small amounts like 2.5 lbs by next month (it could take a week to a month in a steady program). One thing is if your preferred rep range is 8-12 reps, then if you can do 12+ reps to failure, then you can increase weight. For lower ranges, you can do a comparable thing.