*refuses to grow*
watch more porn
Same problem here, what to do?
>>76780068SQUAT
>>76780155>Same problem here, what to do?Add weight and do supine curls with your upper arm pressed to your body. Harder to cheat with 101 other muscles.
>>76780213supine curls?
>>76780260search existshttps://www.youtube.com/watch?v=wFAhRYst_3k
>>76780068Post routine
>>76780068>>76780155different angle, tempo, rom, weight, etc.bicep is one that actually responds well to how you feel during your workout. yall shud be feeling filthy pumps.but there's also genetics. some people can't grow no matter how hard they try. leaving synthol the only way.
Grow!
Standing rope grip curls on the pulley tower. Pump the shit out of them nice and slow with heavy weight. You can feel it coming on.
>>76780068>>76780150>>76780155>>76780168>>76780260 use the curl machine bros.
>>76780743>use the curl machine bros.>>76780716>Standing rope grip curls on the pulley tower.>>76780700>bicep is one that actually responds well to how you feel during your workoutNO, that simply isn't biceps, explain to me bot how is he curling with half biceps missing? https://www.youtube.com/watch?v=n2hLRAL-5rQ>>76767661 >>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder>only that i have put folded rug under powerband on wrist to make the lever arm for supination bigger - very nice, that's the way to go :D>and i was about to do triceps with support under elbow with dumbbell - load doesn't go through shoulder at all and it dawned on me>this pictured pose of dead roided and oiled up retard is exactly how i'm gonna do my triceps from now on - and i was right, it feels amazing, and nothing feels wrong :D>sit on yer arse bend over so that your elbow is at knee level, spread legs apart, step on powerband with opposite foot and hook powerband on wrist, extend elbow, THE BEST>course it is kinda awkward to lever through biceps side of elbow so use pad/ pillow in-between, and glute medius gets tired on supporting leg so i lodged other arm between my knees to spread the load that i'm delivering to triceps via powerband
>>76780068preacher, reverse preacher, incline curl, hammer curl, also i anecdotally believe my arms are happier when my triceps and delts get worked good
>>76780774He's leaning back like crazy.
Me but with triceps. At least my shoulders grow from how much I OHP
>>76780822Just spam weighted dips, skull crushers, tricep push downs, and overhead cable rope extensions. Heavy dips will do the most
>>76780793Hammer curls are so underrated for bi and tri development.
>>76780824Will try. I personally hate cable pushdowns and enjoy skullcrushers but only do bw dips
>>76780774
>>76780801no it is not bot, it's just that boiceps does fuckall here cause long head gets trapped under delt at shoulder tendon and whole biceps sputters shoulder tendon this sheeboon doesn't have in his left arm - yes by ripping long head shoulder tendon larry whilliamson made ultimate curl "adaptation" to his left arm lol :D >>76771268>For a natty it can happen only when you take way to much weight and can't hold it. So it drops down and you relax your muscles at the bottom possition, which will lead to over stretched tendowns under extreme load. Which is never unless you are retarded.>99.9% of cases are roidtrannies with blown up miscles and no tendon strength.VERY NICE EXPLANATION BOTi like it so much, it just lacks one crucial tidbit:with flexing the livving shit out of delt trying to do shoulder flexion long head shoulder tendon get's trapped underneath and artificially shortens the biceps>Which is never unless you are retarded.correction - which is always the case with "biceps" curls, preachers just make it that much worse cause there is no give in shoulder jointflexed delt and elevated shoulder stays in place and biceps cut off in half by delt can't hold the load with unfavorable anglesone of the first things i have truly figured out, and only recently have i found the complete solution to this problem and therefore the only way to grow long head of biceps - short will sorta grow with conventional methods cause it bypasses the shoulder entirely, it will still be hampered by conjoined at elbow long head spazminglean on yer elbow/forearm, supinate forearm, put your pinky into shirt pocket against resistance trying to pronate your forearm, and don't even hold it with your hand>>76771081 >>>76767661 and that's why it: >>76780068>*refuses to grow*
>>76780068I had the same issue. Couldn't feel Bicep working at all. I tried EZ bar, Straight bar, DBs. Fucking nothing. Then I switched to Cable work and boom, suddendly I can feel the pump in my Biceps. I feel pic related the most for some odd reason.
>>76780743NO
>>76780068keep pumpingbiceps is hard to actually get fatigued and trigger growthdo dropsets until your arms fall offso strict bb curls into cheatcurls into immediately change to lower weight dumbbells and then cheat them as wellevery weight/technique should be only 4 or 5 reps max but in total you should do around 25 reps per dropsetdo this 3x and then eat well and sleepprotip:>don't be Indian
>>76781000>flexing the livving shit out of delt trying to do shoulder flexion long head shoulder tendonno bot, full internal shoulder rotation, FULL - as if your arm was in a sling AND THERE NEEDS TO BE PRONATING COMPONENT TO load as biceps role is SUPINATION at east in half (the act of supinating bot - it doesn't work with just le do supine curls)like so bot: >>76780842>>>>76767661 >kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulderonly that i have put folded rug under powerband on wrist to make the lever arm for supination bigger - very nice, that's the way to go :Di tried those https://www.youtube.com/results?search_query=JAY+CUTLER+CURLS++CABLE+it hurts exactly were delt stomps long head of biceps AND PREDICTABLY BICEPS DOES NOT FUCKING GROW FROM IT that's a fucking miniscule biceps for that level of bloat too :D
>>76781027>NOand what's that supposed to be bitch bot gpt, u tryna to mack me? >>76780774>NO, that simply isn't bicepswell u failed :D >>76781031>biceps is hard to actually get fatigued and trigger growthno bot it's just that curls are fucking shit exercise >>76781035>>76780842
>>76780068>Do Zottman curls with two 40's until my arms feel like they're going to fall offJust...a...little...more...mass...damn you.
>>76781042>no bot it's just that curls are fucking shit exerciseA lot of people swing dumbbels around and make them a full body exercise, but that doesn't mean they don't work if you do them right. Don't need to lean up against a bench and do ten steps either.
>>76780155Heavy weighted chin ups
>>76780068It was a nightmare to get mine to 16" and then I got hardstuck there. Also, as soon as I diet down a bit my arms deflate and I lose up to an inch when I'm not full.
>>76780068>doing strict and slow reps leaned back trying to hide arm wrestling the weight with your whole bodyGood way to pull a bicep or tendon. Try different humerus angles i like a lot of leaned over the preacher so a more perpindicular to the ground humerus angle.
>>76780842>>76780774I hate you retards shitting up every thread you're in.
>>76781585just don't engage until it learns to speak like a human
>>76780155do enough intensity and volume on 'ceps, 'tard
>>76780318Little shit smartass.You coulda just said 'curls'.
>>76782399People do hammer and the supination ones a lot.
only curl varition i do is hammer curls and they grow just fine , also do heavy rows and pull ups
>>76781042NO IM NOT USING THE CURL MACHINE,MY ARMS WERE LARGE ENOUGH FROM SQUATTING,
So whats the consensus?Are we doing dumbbell curls or are they bad as in not targeting the biceps enough? I do bis, and very well, but RARELY do I get DOMS. Maybe I need to do more or change the exercise...
>>76780155You should be in misery from the muscle burn. Position your elbows in different positions front to back and curl. Extreme reps #s
>>76782524Invest in a cable pulley system. They are cheap. Constant tension on the Bicep will give you DOMS.
>>76782536I have said system. With attachments. What do you recommend I do? Ive been doing curls with dumbbells on the incline bench with my elbow planted for isolation...
>>76782585Try switching your Bicep training to Cables only. Go for very high reps. One arm at a time. If you can't do more reps, help yourself with other hand and then try to control the negative. Cables are superior when it comes to Bicep and Forearm training, it's the constant tension that makes Bicep grow.
im only 5'9 but my arms are long and skinny like that of a 6'5 twink, FUCK YOU DAD FOR GIVING ME THESE GENETICS
>>76780836Invest in a dip belt. Bw dips can only take you so far. Weighted dips also mog any tricep machine out there. Hard to progress though, so treat it like a compound lift
>>76782642Time to set some state records in deadlift
>>76780068>Wide Grip drag curls with a straight bar>Narrow grip preacher curls with an ezbarEverything you need for bis>Dips>French Press or Press downEverything you need for tris>Hammer Curls>Gripper>Wrist Curls>Reverse Wrist CurlsEverything you need for big arms. Do this at least once per week on its own day.If you don't feel it, you're not doing it right.Eat more to grow.
>>76782777checked
>>76780068just stare at your biceps and whisper "grow grow grow"do this for one hour per night
>>76780155Literally curl more.
>>76780836Replace bench with dips for a couple months, progress every session, treat bench as an assistance lift. People like to spam high rep dips but old school lifters would go heavy. Once you're doing dips with a 45lb resistance for sets of five you'll see huge triceps gains.
>>76782779Queer.
>>76780068Kek, everyone bitches about calves but biceps are the real bastards to grow It took years but I got mine to 18" natty fairly lean eventually, here's the main shit that got me out of 15" hell bruh>Lot of volume, you cant just be doing 4 sets of 10 curls the whole week>Leave your ego at the door. I get that's cringe and cliche as fuck, but swinging heavy weight you can't handle won't do shit. It will get you out of novice but that's about it. Emphasise form.>Preacher curls, few good sets of these when really squeezing and I guarantee you feel it. Make sure you're progressive overloading of course, with Preacher curls I always see people doing the same weight, same number of sets, same number of reps for years. Adding weight is hard but needed, even if literally 1kg increments>Seated incline dumbbell curls, they're humbling as fuck and will make you feel weak, but 100% worth doing>What also helped me a lot, when I already have a good pump on biceps go do skull crushers then, my whole arms will be on fire after these>Also focus on progressing with weighted chin ups, assuming you're not 300lbs or some shit and actually can do them Obviously eat too, you're not gonna grow them if you're one of the niggas who's "on a cut" 24/7, 365. They're the fucking hardest muscle to grow but you can work past it
>>76780068>>76780155Weighted chin ups, heavier curls.
>>76782960How many sets of Biceps per week would you recommend?
>>76783039I do about 16-19 sets myself, not all on the same day though. Currently on Monday I'll do 4 sets of alternating dumbbell curls and another 4 sets of weighted chin ups. Then on Wednesday usually 4 sets of Preacher curls and 4 sets of alternating dumbbell curls. I'll sometimes do a few sets of cable curls, really squeezing, if I'm feeling it too. That's it for isolations anyway, of course they'll get hit when doing some other lifts tooAnd that's just a guideline really, I'll always try and do 4 sets but I'm sometimes wiped out after 3 and immediately know I'm done after 2 reps of the 4th set
>>76780068That's apu not pepe
>>76780774Post mp4 you fucking esl. I'm not interested in your non-existent biceps, wear a fucking shopping bag around your arm if you have to, just show us what you mean by this fucking wall of test.So that we know you're not an LLM
>>76782960Biceps are not the hardest muscle to grow it’s one of the easiest, post 18” arms
>>76783079Thanks senpai.
>>76782960>They're the fucking hardest muscle to grow but you can work past itnope bot, real growth starts with realizing that shit is SUPPOSED TO WORK WITHOUT FUCKING STANDING ON EYELASHES real biceps exercise bot, right here: >>76780774>>>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder>>only that i have put folded rug under powerband on wrist to make the lever arm for supination bigger - very nice, that's the way to go :Dbecause otherwise it's NOT BICEPS, flexed delt makse sure of that and i am at a point bot that i see when biceps flexesit doesn't move nearly as much with elbow flexion as it moves with supinationsoft delt - that elbow lean full internal shoulder rotation - makes sense, otherwise u're introducing instability via short head load pronating forearm preferably omitting wrist , even grabbing db unevenly is not enough and most of that load will stay in forearm >it's just bastardized concentration curl dumbbell doesn't give any load twisting forearm into pronation>>76781035>no bot, full internal shoulder rotation, FULL - as if your arm was in a sling>AND THERE NEEDS TO BE PRONATING COMPONENT TO load as biceps role is SUPINATION at east in half (the act of supinating bot - it doesn't work with just le do supine curls)and triceps is here where u chose bot to give up: >>76771137>>this pictured pose of dead roided and oiled up retard is exactly how i'm gonna do my triceps from now on
>>76780068Curls in the squat rack till failure is the only thing that works for me
>>76780068>3x15/F One Hand Cable Curls >4xF E=Z Bar Curls/Reverse Curls superset. (30 sec between Curls and Reverse Curls) 1 minute rest between each superset. (I do this after Back workout)Seemed to work for me. I had a hard time exhausting the Biceps even after a heavy Back session.
>>76780068>*refuses to grow*My chest is like that. I'm stuck at doing 80kgx10x3 bench press for 3 months now. Only lift that I'm stuck at. I don't know what to do at this point.
>>76784522Do more Shoulder and Tricep work. It will improve your Bench.
Plate curls are the only thing that gives me a pump. Barbell curls only gives me a fuckass burning sensation at the end of my biceps and nothing else.
>>76780068I've been doing these for a while. I just need to eat more.
>>76786128that looks like overtraining, maybe if you have a bicep day it isn't. Regardless, you are not doing the later exercises well, even on this video she can barely keep it up.
>>76780068I stopped working my biceps because I wanted to grow my forearms instead. Was it a good trade strategy?
>>76786128Disgusting body. Women should never be low bodyfat.
>>76786140I've only been doing dumbbell curls and usually once a week.
>>76786330Ideally you want two different exercises that target the muscle, twice a week.
>>76786420Thanks
>>76784542>Do more Shoulder and Tricep work. It will improve your Bench.but don't expect your pecs to grow u forgot to add bot :D >>76757609>>76784393>>76781035>>76780842
>>76780068I just fap a lot. Works wonders.
