Bi's will not grow!

[Plates]

I've switched up my training to incorporate Bi's and tri's in twice a week. My triceps grow well, and still get sore. My biceps never ever get sore, and I push them as hard as possible. I do 4 working sets, 10-16 reps or failure, always use a different routine to mix things up, and sip water and stretch between every set. Nothing seems to stimulate growth in that department. I work cables, flat bar, dumbbells, wide grip, close grip, machines, you name it. Wtf is going on here?

[jeff_hardy]

what kinds of routines are you doing?

have you tryed doing 21's, drops, pre exhaustion, burn outs and drag curls?

I have learned to pull your elbows back when doing bb curls

[Plates]

I do a lot of pre exhaustion and drop sets. Never done drag curls. Types of routines: some days ill work all cable movements, sometimes all free weight, sometimes all machines. Sometimes ill do free weight and finish with drop sets on a cable movement. I cant really put down an exact routine. I mix it up so much to try and stimulate something, that it would be impossible to say, "i do this, this and this". The only movement that seems to exhaust my biceps are doing drop sets with cable curls, using a rope in hammer position.

[bigtimektz]

I would stop doing all those cables, drop sets, pre-exhausts and other shit.
Go back to doing the basics: Barbells Curls, DB Curls, Hammer Curls, Incline DB Curls and Preacher Curls. Go heavy on these exercises and your biceps should grow.

[Plates]

Ive been trying to go as heavy as possible with good form. Ive also been concentrating on powering up as quickly as possible, and slow on the way down. Ill try and come up with something with the basics and see what happens.

[Diabetic Muscle]

I thought this was some pertinent reading concerning your problem.
[ame="http://forums.rxmuscle.com/showthread.php?t=13935"]slow vs fast rep speed and biceps hypertrophy - RX Muscle Forums[/ame]

[ricker35910]

I would stop doing all those cables, drop sets, pre-exhausts and other shit.
Go back to doing the basics: Barbells Curls, DB Curls, Hammer Curls, Incline DB Curls and Preacher Curls. Go heavy on these exercises and your biceps should grow.

i agree with this...

[Plates]

I thought this was some pertinent reading concerning your problem.
slow vs fast rep speed and biceps hypertrophy - RX Muscle Forums

great read. thanks for posting that!

[militantmuscle]

Did you do a fiber ratio test to see what kind of fibers are dominant in your biceps?

[crashcrew56]

I agree with what was said above, go back to the basics. On top of that I suggest maybe adding in two more working sets, and change up your rep range to 6-10 reps to failure on you working sets

[Plates]

Did you do a fiber ratio test to see what kind of fibers are dominant in your biceps?

Never have.

Ill also add a couple more working sets, and lower the reps for a month and see what happens.

[White Goodman]

Try this routine
Close Grip curl grip chins 3xfailure
Incline DB curls 3x8
Standing BB curls 3x12
Hammerr Curls 3x15
Down the rack db curls 1 giant set (ex: 40/10,35/10.30/10.......down to 10 pounds)
Do this by itself one day a week. Perform 2 days after back work.

[jeff_hardy]

do you ever get a pump in your arms?

I've found that going lighter weights and having the mind muscle connection.

you should try hammer curls using plates

[Plates]

do you ever get a pump in your arms?

I've found that going lighter weights and having the mind muscle connection.

you should try hammer curls using plates

This is exactly what I'm starting to think. Ive lowered the weight some and really concentrating on what Im trying to accomplish. Opposed to just putting weight on and throwing it up.

As far as getting a pump....only on dbol. lol. I get aches and pains in my arm, like tennis elbow, long before I get any pump. Before I leave the gym, I'll grab the ropes and put 80lbs on the cable, and curl it 40 times or so hammer style, then almost puke, then curl it as many times as I can until I almost puke, ect. And do that for a couple minutes. Thats the only way I can get my arms to burn out in the least bit.

today actually felt a little better. I did....

standing alt dumbell curls
bb curls
close grip pull ups
incline dumbell

I had a pretty good pump going. So maybe im on to something

[Youngguns]

The odd thing about biceps, is it's a lot hard to bring the weight up, then lower it down. We need a machine that makes it lighter going up and heavier on the decent!