My Biceps Won't Grow! Help!

I'm a fellow bodybuilder and I just recently read through your archives. Firstly, I'm not sure how dated these pages are, but if you are still 17 now, or when the pictures were taken, I am thoroughly amazed. Your bis, tris, and forearms are amazing for someone of your age - primarily in the Superman t-shirt pictures (View). Thick forearms and biceps are impressive and intimidating.

Much like you, I have a very stubborn muscle, however, it's not my chest - it is my biceps. I noticed that you said your favorite muscle to work is the bicep so I was wondering if you could help me out with some advice. I have a fairly large and strong chest (I can cleanly bench press 225 4-6 times) but my biceps are disproportioned and weaker than the rest of my body - measuring in at a pathetic 13 some inches (about 14 flexed, post workout). During the fall of this year, I took my friend's suggestions and switched from my old bicep workout. I now work my biceps and back Tuesdays and Fridays with this routine:

Lat Pull Downs 3X10
Seated Rows3X10
Bent-Over Rows 2 X 8
Standing Barbell Curl 3X6
Preacher EZ Bar Curl 3X10
Dumbbell Cross-Overs 2X10
Concentration Curls 2X15 (Tuesdays)
Incline Dumbbell Curls 2X15(Fridays)

I finish with some forearm burnout exercises.

I've tried tweaking my sets and reps lately, but aside from the beginning of this year, I haven't enjoyed any major strength or size increases. I feel weak when I can only curl 85 lbs 6 - 8 times, when I see others curling 115 with ease. I focus on form and always go through a full ROM and keep my elbows in for curls, but so do most of the other guys who can curl twice the amount as me.

I'm really looking for strength above anything, I'm sure size will come with strength, but my primary concern is strength.

Right now, I'm supplement free - I just finished a cycle of effervescent creatine and I'm still researching what I should try next.

I know not all bodies are the same, but I was just wondering and hoping that you might have a few suggestions on anything that might help increase my bicep strength. I'm tired of not being able to wear cutoffs and not filling up the sleeves of my polo shirts - I know that some of your size might be genetics but I know a lot is hard work and good technique, so whatever you can give me I'll try.

I am 19 now. I was 18 in the pics wear I’m wearing the Superman shirt. I will try to update my profile soon, when I am done cutting. Now on to the biceps.

Recently, a lot of people have been emailing me with bicep questions. No doubt this is due to the ability to show off that muscle. The first thing I would do is stop working the biceps, and any other muscle, twice a week. The purpose of lifting is to stimulate the muscle. Once stimulated, it needs time to grow. You have to remember, you don’t grow in the gym. You grow from rest and a proper diet.

It very important to properly train your biceps as well. Because you are doing them after back, you cannot fully concentrate on them. As since this is your weak point, you NEED to be able to concentrate on them at your full ability. One thing that has worked for me and others I have suggested this to is working biceps and triceps on the same day. Here is the program I want you to follow:

Barbell Curl 2 X 4-6 - View Exercise
Skull Crusher 2 X 4-6 - View Exercise
DB Curl 2 X 4-6 - View Exercise
Pressdown 2 X 4-6 - View Exercise
Hammer Curl 2 X 4-6 - View Exercise
Reverse pressdown 2 X 4-6 - View Exercise

Click Here Printable Log Of The Workout!

Alternate between bicep and tricep exercise. By this I mean, do a set of barbell curls, then rest 2 minutes, then do a set of skull crushers, then rest 2 minutes and repeat. The triceps make up two thirds of the arm, so if you want to fill your shirts out, I suggest building up the triceps.

On the topic of genetics, my biceps were 13 inches when I started lifting. It the amount of effort and, as you said, hard work and technique that determine ones success.

Supplements:

I highly recommend bracketing your workouts with 1 scoop of AST’s VP2 and HSC. This is a great combo that leads to awesome gains. You can buy these two products for very cheap at:

Creatine HSC: Ordering Info
VP2: Ordering Info

You can contact me with your questions and comments at dspikehead@hotmail.com.

Later,

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