| Protendo said: I don't know if your still doing this, but I'm having an extremely hard time growing my biceps. My triceps and chest are doing great. Do you have any suggestions for me? Would trying higher reps lower weights work? It's just bothering me. I doubt it's my build holding me back. I could share a pic if that'd help. I have tried: DB curld DB inline DB rope curls Machine Pull ups I do bent rows on back day. |
Yup still doing this, it will be an ongoing thing just like PS Nation/ROX/Nintendomination etc.
I don't think low weight/high reps would help you grow muscle. That sort of mentality is more for maintaining muscle/cutting fat. If a great exercise like reverse-grip bent-over rows doesn't help you bulk up as quick (high weight/low reps), you could try excercises that isolate them. One of the most important things to remember when isolating a muscle group is to do the said exercise to a tee; form is very important. For example, letting your back do half the work during a curl will minimize gains. Another thing to remember is that biceps are definitely not the fastest-growing muscle group. We don't really use them in everyday life like we would our legs so they need to be worked on to see visible growth (unless you row a canoe for a living, or climb walls).
Here are some exercises for you to try: http://www.bodybuilding.com/fun/5-best-biceps-exercises-for-size.htm
Work them into your routine and make sure to rest your biceps. Don't hit them everyday. Try going for slower, drawn out reps as well. Most muscle is gained on the detraction (is that the right word lol?) ex: letting yourself down slowly after a pull-up.
Thanks for posting and welcome to the thread.
#1 Amb-ass-ador
