Biceps just wont grow..

Ive tried working them after a hard back workout and directly on there own. Im seeing good gains everywhere else but my bi's are lacking. If any one could give me any advice or tips on this matter id appreciate it..

Try supersets. Mine were stubborn but I do I superset of high cable curls, low cable curls (both done on cross over machine) with hammers to finish off. 4 sets of 8.

Seems to be working for me

Thanks for the reply but work full time and only do weights at home. i have a bench with 80kg total available and a chin up bar. im happy with other improvents im making but my bi's just are not responding..

why don't you pre exhaust the bi's before you start your back routine. Just a light high rep set of dumbbell or barbell curls to start then followed by your normal routine.
 
Its worth a try.

james90


Ive tried working them after a hard back workout and directly on there own

 
The definition of insanity is doing the same thing over and over and expecting different results. Einstein said that, he was pretty smart by all accounts.
 
Try ditching direct arm work altogether and just focus on the compounds. Get stronger at rows, chins, deadlifting, benching, dips, OHP, etc, and eat a lot of food. Your arms will grow.

^ Good advice from CK. Compounds could well be the key although at 80kg you'll soon max out and will need to invest in a bit more kit.
 
The idea of changing things is the best advice though. Changing grip, angle of curl etc to see what works best. Also try slow negatives - really really slow - like 6 second negatives whilst concentrating on the bicep lowering the weight - this will certainly hit the burn and might just be the thing that works for you. Again, with a fairly rudimantary home set up you're limitted but niormally I'd advise one arm cable curls and also using the rope attachment to curl just to add more variety.

I think the biggest mistake when training biceps is people tend to do way too much volume.  Think of the size of the bicep its not really a large muscle like a quad for example so i think the volume should reflect this. 3-4 nice heavy sets good form once a week is more than enough imo. for years I've do no more then 6 sets per week on bi's and ive grown 19" arms lean.
 
Good Luck!!

I had the same problem and found that i had the best results when i didnt train my biceps . so rather do bicep curls i did weighted chin ups , weighted pull ups and heavy rows . then finished off with maybe one or two heavy sets of curls . Personally i found when i concentrated on my pull ups and chin ups my biceps responded very well . Your not over training them are you ?

Less volume for sure, mine get twice every 10 days and only three or four sets each time.
 
There trained seperate from back days to.
 
However, ime if there not growing you are probably lifting wrong, its pretty easy to fcku up a bicep curl and no put the empasis on the bicep. Find the excercises that works for you.

Go for chin ups

think im training mine way too much :-(
best do less from sound of things chaps,good info

I was only directly working them once a week, maybe twice a week with 3 sets of curls at a time.
Then when I moved to upper/lower I was working them twice a week, now 5 sets at a time.
 
Seen good growth over the year.  On feburary they where 12.5" by the end of december they where 15.5" so I'm hoping to get to 16" before cutting.
 
I guess lower volume <8 sets more frequently such as twice a week (I do upper/lower/rest and repeat so I hit my upper body every 3rd day.)
 
But it's a smaller muscle group so I usually do 5 sets per session, strength gains aren't going to be huge on them either, how often do you see someone strictly curl >20kg db's? not often.

Biceps will always grow providing you train them correctly.  They're a muscle, it's what they do.
 
I would be inclined to look at your training.  For example, what exercises are you performing and in what order?  You can't expect to have enough in the tank at the end of a session to really maximise hypertrophy in your biceps.  If I feel at any time a certain muscle or muscle group is slacking I make them my priority by training them at the start of every other gym session.  Also, it's important to avoid sacrificing form for weight.  Finally, always train your biceps independently of the other, complete the desired number of reps and then train your other arm - and always start with your weaker arm.  If you don't you run the risk of creating greater strength imbalances between your left and right biceps.
 
When I train my biceps I use dumbbells, then an ez bar before switching back to dumbbells and completing lower rep sets.  For example, I train each arm separately and I start with my weaker (left) arm.  My first set will be 10 x 20kg.  Second set 10 x 22.5kg.  Third set 10 x 22.5kg.  EZ bar - first set 12 x (bar+20kg).  second set 15 x (bar+15kg).  Third set 20 x (bar+10kg).  Dumbbells - 2 x 5 x 20kg and then 5 x 17.5kg.
 
That's my 2 cents...

Not an expert so all I can share is my experience.
 
I only started weight training last January as a chubby unfit 47 year old, I pissed about doing all sorts of fancy routines out of Men's Health etc etc and after 12 weeks never really got anywhere, no size gain and very little strength gain despite 2 hours in the gym 4 nights a week.
 
Then I knackered my back and got very unwell with a long standing illness so never trained again until about 14 weeks ago, I used the 7-8 months I was out of the gym to read and learn ready for when I was fit enough to go again.
 
I did a push/pull/legs based on compounds for 8 weeks, switched to stronglifts 5x5 routine 6 weeks ago, again based on compounds, not done one single isolation rep whatsoever since I started again.
My arms have grown over an inch and are visibly bigger and better defined as a result, legs over an inch bigger too and now rock soild, my strength has increased noticeably people who haven't seen me regularly have begun to notice I'm getter bigger.
 
Like I said at the start of this post, I'm no expert but I think I understand the basics fairly well and compounds build muscle. But remember diet and sleep are very important too, you grow in the kitchen and the bedroom....not the gym.

As comments above, too much volume will prevent your bi's from growing IMO.
 
Also compounds alone will definitely increase the size of your upper arm as it will your entire body.
Especially as i relative beginner.
 
However, ive said this before and i will stand by it, i have never met anyone who had significantly big upper arms who did not directly train the bis and tri's.
Growth from compounds will only get you so far.