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8 Reasons Your Biceps Are NOT Growing

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Rating: 4.5; Vote: 2

If Your Biceps Just Won't Grow watch this video to learn how to break through a bicep muscle-building plateau. Whether you want to build your bicep peak or simply get bigger arms you will learn the common mistakes holding you biceps back from growing. your biceps are one of the primary muscles that instantly showcase that you do in fact work out regardless of what you're wearing. This is why biceps and abs are on the forefront of most guys minds when they first start working out. But if you're making a few very common mistakes your biceps are not going to grow much past that initial newbie gains period. And one of the biggest reasons that you might be stuck with bicep growth is that you're not treating your bicep like other major muscle groups, which causes you to train your biceps differently. The major difference is that you're not overloading your bicep workouts. I've seen way too many people get so obsessed with things like going slowly on the way down or trying to concentrate on turning their pinky up during every one of their reps to the point that they lose sight of the most important things like progressively upping the weight used for bicep curls. For some reason, the biceps are one of those muscles that many people lump into the same category as abs, where the weight load used doesn't seem to be as important as the weight load used for exercises like squats or bench presses. But I'm here to tell you that the weight that you use for bicep curls has a direct impact on how big your biceps grow, just like it has a direct impact on your abs, your legs, and other muscles throughout your body. So you absolutely need to focus on increasing the weight load that you're using on your bicep curling exercises. Most people that are stuck with bicep growth will become satisfied with having 25-pound plates on each side of the ez bar, or doing 35-pound dumbbell curls for 10 reps on each side, but even though hitting these weight loads requires work, effort, and progress, you shouldn't just stop there and expect your biceps to keep growing especially if you're a natural. You will have to continually progressively overload your bicep exercises by lifting those heavier and heavier weights if you want your arms to grow. Now it's easier said than done to just up your weight for bicep curls, but one super simple extremely effective strategy is to always increase the weight when you are near the top of your rep range. So as an example one of my favorite rep ranges for bicep growth and increasing weight load for biceps have always been 6 to 10 reps. When you get to the point where you're able to complete 9 or 10 reps on your first heavy set of bicep curls, that means you need to up the weight to a point that forces you to fail at an earlier point like 6 or 7 reps. And then your goal should be to train with that heavier weight load until you can do it for 9 or 10 reps again. Then repeat this whole process. So every time you come to that upper limit of your rep range increase the weight, drop your reps, and work those reps back up over the next few weeks. Another thing that can help with this is mixing up your bicep exercises. A lot of people just do easy-access exercises like standing dumbbell curls or standing barbell curls. And even though these are two of the best bicep exercises available, there are many other exercises that overload and challenge your biceps in a different way and you absolutely should be doing these exercises if you want your biceps to grow. A perfect example is the preacher curl. This exercise is hard, uncomfortable, and requires much less weight to be effective than regular standing bicep culs, but getting stronger at preachur curls will directly translate to boosts in strength on your upright standing curls. And same thing vice versa getting stronger at standing curls will translate to increase strength on preachur curls. And like I said in the very beginning progressively overloading all of these exercises is the number one foolproof thing you can do to ensure consistent bicep growth. So make sure you're doing more challenging exercises like preachur curls or inclined dumbbell curls. These exercises may require you to lift a lighter weight load than what you can do with the standing bicep exercises but just by applying the same strategy of dropping reps, increasing weight load, building back up your reps, and then repeating you can translate all that strength to all your other bicep exercises. Aside from strength you also have to remember that your biceps have two heads and some exercises emphasize the development of the short head while others emphasize the long head. By doing a variety of exercises over time you'll ensure you're building both effectively. That brings us actually to another mistake a lot of you are making and that's not starting your arm workouts with fresh biceps when
Date: 2023-02-27

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Comments and reviews: 15

michael
The problem I have, is chronic tendonitis in my left elbow. Nothing seems to help. I was advised to take a few months off, to completely rest the tendons (My doctor said that the only way to heal the inflammation was to rest the arm - repetitive motion was the problem) However, this has not proven to be true. The tendons were painful during the very first rep. I lowered the the amount weight I was using, and while I could do more reps, with less pain, by the second or 3rd set, the elbow is quite sore. I use a compression sleeve, and this helps as well, but overall, nothing seems to help.
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BallerCM
My biceps strength have been increasing well since I started going to the gym 3-4 months ago (noobie gains probably. Back then they were weak and I could only lift 2, 5 kg on each side when doing preacher curls. Now I lift 10 kg on each side in that exercise and I keep on adding reps every time I lift. I feel like I can still not really see the progress in the mirror tho
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Saba
Here it is:
0: 28 - You are not treating the biceps like other muscles
2: 09 - Not mixing your bicep exercises
3: 39 - Not starting your arm workouts
5: 41 - Doing Cheat reps
6: 45 - Diet (calorie-controlled surplus)
8: 00 - Nutrient timing is not a good time, get enough protein throughout the day
8: 54 - Doing too much cardio
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Greatwhiteshark154
This is very true and here s why
If you think about it, imagine trying to curl your own weight, if you keep doing this you won t gain any muscle.
The more overload the more stronger you will be it ll also take much less time to significantly build muscle
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hero
Muscles can only grow once there stimulated, you'll know when to stop once you complete a full rep, I suggest doing 2 reps of 5s with 40lbs weights, but if your trying to look ripped? Use a lighter weights up to 15pbs and do 10 sets of 10 which equals 100 once complete.
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Hector
Hey brother, do you still track steps?
I was doing 20k a day but now that I m down from 13% to 10% body fat, I want to implement abs workouts during the day but not skipping my full body heavy lifting. So adding the workouts might not get me to 20k steps a day.
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Andre
you should make a video for the big people out here trying to cut up. alot of your videos i feel are geared more to the average person. can the super-obese build muscle effectively while staying in a minor calorie deficit. high protien diet
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sport
If you want true strength, I would focus on triceps. Biceps aren't as useful other than aesthetics and a false sense of strength. At the gym, I see plenty of people who put all of their stat points into their biceps.
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Rounak
Wow this is a very amazing and awesome video bro telling about this topic and about 8 reason why our biceps are not growing and you are doing a excellent work for all of us who love to stay fit and to build biceps
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David
This my question I don t want to get big because I do trackdays so I don t want to out grow my leathers I m doing 16-20 reps before I can t do any more o and 3 sets
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markotrieste
4 to 8% calories more what a sad life to weight down to the gram every meal. also, calorie labels have a +/- 15% of accuracy, so good luck with that.
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Depek
Oh! Alright good friend Max Posternak, I must follow your instructions while building my biceps and long live to you in this world and other planets! :-D
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Yonelle
I want to how to make my arm and bicep stop auto growing. My arm bigger than my leg at this point i dont even train arm at all except forearm
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Charles
So, if I am doing 20 reps/set, then it's time to up the wieght even if I can only do 6. Oh boy, do I need to do some changes for my routine!
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sagdullayev
i work bicep and back
chest and triceps
shoulder and leg
because those dont interfere with each other when working out
reply

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