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Biceps Literally Not Growing

- Sun, 22 Jan 2017 03:20:57 EST f4LsUw1/ No.93850
File: 1485073257925.jpg -(1661746B / 1.58MB, 1676x2536) Thumbnail displayed, click image for full size. Biceps Literally Not Growing
I do not go to the gym and only really do brief workouts at home 4-5 times a week. I mainly focus on doing pushup variations, ab workouts as well as doing a dumbbell workout 2 times a week. My biceps and triceps have been growing really really slow and don't know how to increase my gains. I don't have a gym close (trust me there isn't one close and don't live in the West) so I use dumbbells.

I start off with around 12KG and do 3 sets of 10 reps on bicep curls, then increase to around 14KG. I then do hammer curls with the same weight and routine, then do a few other exercises like sitting down curls. I eat healthy and my only real downfall is beer 2-3 times a week. I intake enough protein for muscle growth but nothing crazy. How can I improve with what I have to work with? I was thinking maybe callisthenics...
Wesley Hoblingdat - Sun, 22 Jan 2017 19:23:34 EST U2Bfen3p No.93853 Reply
My guess is that you need to increase the weight. If you can do 10 reps of 14 kg easily, you aren't going to put stress on the muscles and induce muscle growth. Progressive overload is the name of the game.
Polly Gogglechog - Sun, 22 Jan 2017 20:53:58 EST f4LsUw1/ No.93854 Reply
The thing is that at 14KG I can do 10 reps, but on the second set after say 30-60 seconds wait, I will only be able to 6-8 reps. Should I increase the KG and aim to do 3 sets of 6-8 reps instead of 10 reps at a lower weight?
Wesley Hoblingdat - Mon, 23 Jan 2017 14:33:58 EST U2Bfen3p No.93856 Reply

My understanding is that you should really be increasing the weight every time, by 0.5 - 1 kg or so. You gotta keep pushing the limits. And take more rest between sets if you need to (I think most people wait 2-5 minutes between working sets).
Oliver Pisslestock - Mon, 23 Jan 2017 16:00:48 EST oiZjZbvA No.93857 Reply
go read the 4chan fit sticky

beer fucks up protein utilization
why the fuck are you only doing curls
do 5x5 not 3x10 or since you probly dont have too heavy weight 5x7or 5x8
Fucking Grandfield - Mon, 23 Jan 2017 19:08:57 EST L1txwjLH No.93858 Reply
Those muscles are small.

The key to all increase of muscle size is volume (weight x reps x sets).

If you are looking to increase size, you will need to increase
-contractile units
-energy storage

the rep ranges that make your body adapt to increase energy storage and contractile units is strength and hypertrophy, while debated, I will simply put between 4-8 reps. (Any more reps, and you are using oxygen and fat for energy. Your body will adapt to it by increasing your cardiovascular ability and muscular endurance and muscle cells that use fat for energy. It will increase size, but not for a continued amount of time.) First energy is creatine phosphate, moderate storage, high energy, high fatigue. Second is glucose. Glucose, stored as glycogen requires 3-4 water molecules to be stored in muscle. Thus, they take up a lot of space. you will want to focus on increasing glycogen storage. this is achieved after creatine is depleted and before your body uses oxygen to oxidate fat tissue into fatty acids "endurance").

Like I said before, you will need to increase volume. Here is an example.

I can curl 10lbs for 5 sets of 10 reps. That is 500 lbs of volume on my arm.
you increase your lifts to 12.5 dumbbells. You are now doing 625 lbs of volume. You should gain muscle size. It will not be noticeable but it is a step in the right direction.

Also, your arms are 2/3 triceps, so if you make your triceps larger, you will make your "arms look bigger".
I have never done bicep curls and only have done pull ups and rows, and people say I have big arms. My biceps grow as a result from those exercises and the fact that I bench/do tricep exercises often.


you need to lift more weight
so that you have more volume
which makes your muscles grow
by increasing muscle mass
through increasing energy storage

if you keep eating and follow above, you will gain larger arms.

I have put on 1 lb of muscle on a females' arm within 6 months, so I can easily do the same for you with these instructions.
Fucking Grandfield - Mon, 23 Jan 2017 19:10:37 EST L1txwjLH No.93859 Reply
you are now past the point where your energy and force production from your biceps will not require larger muscle mass, but actually you are increasing your arms ability to oxidate fat for endurance performance. Once you can lift it 12 times for 4 sets, you are basically maintaining your size and the only option is to do more reps, which increases endurance.
Martha Chanderwater - Wed, 25 Jan 2017 14:40:50 EST L1txwjLH No.93874 Reply
bodyweight hits a plateau really quickly, you will need to diet and lose bf to see any respectable results now
Ernest Blipperfield - Sat, 11 Feb 2017 13:04:10 EST 3nkdruQk No.93915 Reply
bullshit, just do harder variations to just hit certain muscles.
Lillian Sungerforth - Fri, 29 May 2020 13:25:29 EST Wc4dfmYk No.96255 Reply
1590773129135.jpg -(127466B / 124.48KB, 1024x683) Thumbnail displayed, click image for full size.
You need to do strength training if you want to increase. You're still not doing much for body weight exercises either. You would ideally want to be doing a half dozen or so different exercises per session, having a session around 45-60 minutes if you're looking for optimum results. That's not including cardio, which you ought to do 2-3 times per week for about 30 mins per session.

Strength training needs more discipline and takes a lot more effort than basic exercise, but you'll get results and you'll likely train yourself in more ways than purely physically.

>go read the the future fit sticky
>the future

Please don't. They can get any information they want here without associating more of this place with that filthy, cretinous web-hole. It's no secret that that place has, over the long years, actively worked to shit this place up. I appreciate your helping, but there is friction between here and there, and it'd be best not to associate the two. Thank you kindly, good sir or madam.
Martha Songerville - Wed, 03 Jun 2020 03:02:46 EST GCWXHICQ No.96269 Reply
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Here I am 6ft 375ish lbs with about 20 inches. Disengage your forarm during spinster hammers at the end and you feel em pop but start slow or risk tendon damage and deformation.
Mr_Shawmeen - Wed, 03 Jun 2020 18:21:47 EST orSXYJWQ No.96271 Reply
Also just because you're hung like a camel
doesn't mean you hafta do porn
Mr_Shawmeen - Wed, 10 Jun 2020 12:15:07 EST DZwKm1fz No.96319 Reply
Spinster hammers? Lol wtf autocrorrect

Supinated hammers just drop the forearm out of it during main portion of the contraction.
User is currently banned from all boards
Cyril Challyned - Thu, 09 Jul 2020 16:09:54 EST bIUqPNwE No.96369 Reply
You have oneitis for a family member vampirising familial feud
Nicholas Shakeford - Fri, 05 Mar 2021 05:26:52 EST uwHnXVkw No.96622 Reply
1614940012529.png -(106302B / 103.81KB, 500x439) Thumbnail displayed, click image for full size.
Shitting Cogglespear - Fri, 05 Mar 2021 13:42:34 EST NBJ/FElz No.96623 Reply
old thread but I'll chime in with quick checklist:
  • ensure you're still eating ~2g protein per kg lean body mass
  • if you want big biceps, you also need grip strength to use bigger weights, which is to say big forearms (supine curl, wrist curl, french curl) and bigger triceps (laying tricep extension, tricep pulldown, diamond pushups)
  • if you want hypertrophy specifically, you should be doing 60-70% of your ORM on curl in a 14-20 rep range, 4-5 sets
  • do a combination of hammer curl, pronated (standard) curl, and preacher curl to work your entire bicep

Biceps are relatively small muscles and you will have to work them failure (and beyond) to get decent growth out of them because they are vanity muscles. If it doesn't hurt a bit (a decent burn) you won't get amazing growth. Honestly bro, biceps are accessory muscles to everything else and will not exceed your overall development without steroids. If you do compound lifts (press, cleans, overhead work) then the biceps will have better support to grow.
Mr_Shawmeen - Tue, 09 Mar 2021 19:53:37 EST GCWXHICQ No.96633 Reply
Or you could just do 85-90% 1RM 8-12 times as many time as possible. Then 60-70% until fail twice.

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