Biceps are not getting bigger?
Today we are giving you 3 reasons why your biceps are not getting bigger! If you are looking for the magic pill, the secret, the magic tip, we have it for you! Take a needle full of testosterone and stick it in your bicep. That will get the muscle a lot bigger, I guarantee you that! If you are not interested in that, you should consider a couple things first before you go running to your mommy about why your bicep looks like an 8th graders. Some people just have different genetics. You have heard it a thousand times, genetics are key! They do play a huge role, but in no way does it mean that you can’t get good looking arms no matter your genetics. Unfortunately, it will take some time (years probably), before you see a major difference. That’s just being honest. So if you don’t like working out, you will probably fail at getting your biceps jacked. It’s kind of like saying, I want to be the fastest man in the world, but I hate running. It just won’t happen. You have to love lifting things up and putting them down!
So what are the real reasons your biceps are not getting bigger. I will give you the 3 main ones, that should really make a difference. Keep in mind, there are a bunch of fancy ass workout’s there, that will do nothing for you, and trust me, you need to do 2 basic exercises for biceps and that is it. All this fancy crap from trainers, online articles and youtube videos is just crap. A trainer that is charging you $90 per hour, feels like he/she needs to teach you something other than straight bar curls for you biceps. We should ad “trainers” as the fourth reason your biceps are not growing. So here are the reasons.
#1 You are not working them out!
Many people will tell you, doing any pull movements, will activate your biceps. Doing pull ups, barbell lat pulls, lat pull downs, hammer strength lat pulls, all of those will engage the biceps, that is true! That said, go to the gym and find one guy that has a proportional back to their biceps and ask them if they ever do arms. I bet you they work their biceps pretty often. This is why your biceps are not getting bigger, trust that! You have to work the dam muscle, there is no questions about it. The more frequent the better, see article on frequency we posted earlier. Woking out your back is simply not enough. In some cases, with good genetics, you can get away with it. So here is a simple test to see if that is you. Ready? Go to a mirror and look at your arms, if you never work them out, and they look like this…
You are in business! NO need to keep reading. If they don’t, please take the advice and start working them out. You should be working them out at least 3 times per week. Not more than 5-6 sets per workout. Please note, these sets have to be really intense so you feel like you did 10 sets. A set means nothing if its not done correctly. Do not go in there and count reps and thing you did the job. You need to have a muscle mind connection with each rep, and the appropriate weight to max out at about 10-12 reps. More on less won’t kill you, not a big deal.
#2 You are not doing the proper exercises!
I have no clue what you are doing, I have no idea what your trainer is telling you to do. All I know is that you need to work the muscle frequently, intensely, with moderate volume. In which fashion you decide to tear up your bicep is your choice. Your biceps are not getting bigger because you think there is some secret to working them out. There is! Do it frequently and pick a freaking exercise. As you see below, almost all exercises are giving you the same muscle fiber activation.
You should be doing any kind of curls that you want, straight bar curls are preferred. That really hits the spot in my opinion, but other exercises are not bad as well. Now you need to work the internal head of your bicep, the muscle under your bicep peak. This is the one you could attack with hammer curls, but I would recommend close grip pull ups for that, with keeping your body away from the bar. Something like the below.
If you just do this exercise, to failure, 3-4 times a week, you will 100% get bigger arms. Take a look at gymnastics, men for the most part. They are jacked. Bodyweight exercises non stop, all day every day. Say what you what, but they do it all day every day! So the reason you biceps are not getting bigger, is because you don’t work out like them. Period. Those people pretty much have all the same workouts, they fly around on rings and high bars all day long. The difference in appearance between them, is the genetics. But they a all do have good biceps. If you think you can do 10 set’s a day or 20 sets a day for biceps, you are dreaming. You will get weaker and smaller. You have to do the right amount, very frequently. And the right amount, would be the 5-6 sets per day. Another thing to remember is, that one man’s workout is another man’s warm up. So doing 5 sets to one person can be over training to another. Depending if you are on the juice or not plays a role of course. So if you are someone who frequently trains, and is pretty strong, you should find a way to destroy your arms with those 5 sets. It should be right amount.
#3 You are not eating!
Yes, this is the paragraph where you fall asleep. You have heard it a million times. You have to eat! Blah Blah Blah. But has it really registered? You can work out for 10 years and have crappy biceps. That might be the reason you are reading an article called “3 Reasons Your Biceps are not getting bigger!” If you do not give your biceps some protein, a few times a day, you can just forget about it. You can call your gym right now and cancel the membership. You can get some strength of course, but you can forget about size, it will not come without protein. You don’t have to go crazy, eat like a mad man, walk around with shakes in your bag, car and powder in your pockets. You just get in around 4 solid medium sized meals per day with good protein you will be fine. We all have lives and jobs, so lets look at this long term.
You will be amazed at how much you can fit into your workout if you take short rest periods. There is time to do everything very frequently, if you do things right. It also gets the best results, there is no question about that.