The bicep blues

[mac]

I've been training for about 7 years now and I have always had a hard time getting my biceps to respond. My shoulders grow like crazy but I just can't get any size in my bi's. I started training, about 7 years ago, at 125lbs. I quickly, and naturally, grew to 195lbs. Just recently started a cutting diet. ANd now I'm down to 170lbs with a little more deffinition in my biceps, but now I would like to get some size on them for once. Anyone have any bicep blasting exercizes, or suggestions, that will make them explode into the size that I'm looking for. Thanks for any help you can offer. ALso let me know if you need any more info from me.

[hrdgain81]

I've never really seen more then a half inch or so on my arms since I began lifting. For some reason they just dont want to grow. Stick with your compounds especially rows and pull ups, i've seen more hypertrophy from them then any isolation movement i've tried.

[TALO]

Agreed with Hardgain81. Stick with the compound expercises.
I've had a hard time as well putting on size to my arms. I think it's because they are a small muscle and I use to over train them alot (thinking that would help) However the last 2 months I put on 1/4" to each arm, just by doing compound exercises 3 times a week. And arm targets once a week ( only about 12 sets total ).

[widdoes2504]

I agree with both Talo and hrdgain81. The best results I have ever received were mainly through heavy compound movements and keeping the targeted exercises for arms heavy but to a minimum (about 10-12 sets).

[Darkhorse]

Originally Posted by widdoes2504

I agree with both Talo and hrdgain81. The best results I have ever received were mainly through heavy compound movements and keeping the targeted exercises for arms heavy but to a minimum (about 10-12 sets).

Shit, I'm the exact opposite. I don't waste any more than 3 sets on arms, twice a week.

Since I started powerlifting about 21 weeks ago, my biceps started at 18.5" and have since gone to 19.5" naturally. The difference in my training is the focus on heavy compounds, lots of TRICEPS (accounts for 2/3 of your arms), and no more than a few sets of arms as an afterthought. I also do A LOT of back work twice a week. Picture it this way:

Would you rather have a 80 pound triceps pressdown or an 350 lb closegrip bench for triceps...Or a few sets of heavy barbell rows vs. a 100 lb barbell curl?

..The concensus is correct. Heavy compounds, minimal isolation work, and emphasis on heavy triceps for big arms....Genetics aside.

[slayer of souls]

Originally Posted by 0311

Heavy compounds, minimal isolation work, and emphasis on heavy triceps for big arms....Genetics aside.

I have tried both, isolation work and heavy compounds.

Heavy compounds have shown the most results.

[Joker13]

Ever since I stop having an "arm day" my arms have gottrn bigger

[Eric3237]

One more addition to the consenus here.

[ChinPieceDave667]

Originally Posted by Joker13

Ever since I stop having an "arm day" my arms have gottrn bigger

So true. All that an "Arm Day" really does is give a good pump IMO.

[verbatimreturned]

I have also found that very little actual "direct" bicep work combined with rows works very well