bi's just wont grow!

as above really! i work my bicepts on a friday along with my back,im making good progress everywere else apart from my arms!
 
currently i do - deadlift
                        chin ups(palms facing away)
                        bent over rows
                        ez curl
                        hammer curls with dumbells
 
i do 4x6 on each,any idea why thet seem to be laging behind?
 
thanks

beause hammer curls will work the foremarm as well as the bicep so i guess they may not be getting enough stimulation?

I found to isolate te bicpe better to do seated dumbell curls on an incline bench....harms hanging.. Keep the grip loose on the dunbell and the elbows still with a twist at the top.

Great pump and has made a good difernce to my biceps so far!

lower reps tend to induce strength rather than size.
have you tried sets of eight to ten reps?

Try some close grip underhand chin ups. I like these and there something different.

i always thought that lower reps = heavy weights = big muscles?

i do pull ups for my back(palms facing away),is it ok to do them for my bi's with pals facing me?

robert1150


i always thought that lower reps = heavy weights = big muscles?

i do pull ups for my back(palms facing away),is it ok to do them for my bi's with pals facing me?

you can get big off low reps. Tradationaly bodybuilder use a slightly higher rep range.
However as everyone else is growing well. i doubt it will be your diet or rep range that is the issue.
I would say 1) volume is to much/to little for optimal growth B) your biceps are just a weak body aprt.
If your back is getting bigger, then your arms are going to be working harder when pulling up etc.
 
To summarise I would change the volume of your biceps and see how they respond over the next two month before looking at more drastic options.

try drop sets of dumbell curls, lets say your normally curl 20kg db's, do your normal set with the 20's then immediatly after grab a pair of 10's and do another 10 reps. i find it really stimulates my biceps doing this exercise. 3 or 4 sets in with your normal bicep workout will have your arms popping

You may well grow better off high reps.

I'd recommend body drag curls(STRICT FORM aiming for 12-20reps) and weighted chins. If you're adding weight with these exercises you should grow.
 
Also, how are you training triceps -  with make up a significantly larger portion of the upper arm - which I'm guessing is the area you're referring to?

I train with my two mates and lift heavier than them on more or less everything else apart from my biceps so yeah im thinking its just a weak area i have to work on! for my triceps i use the cables and do tricep push downs,i do this after my chest day right after i do dips!

palms facing you should target the biceps more and palms away targets your lats more i think. keep the grip shoulder width apart for 3/ 4 weeks and then swap to the close grip for a time

By doing the chins palms facing away you're lessening the involvement of the biceps. They function better when in a supinated position (palms facing up). Try changing the grip.

By the way, it's biceps rather than bicepts. I've never understood where the word 'bicepts' came from

so is it ok to do wide grip chins(palms facing away) for my back and close grip pull ups for my bi's on the same day?

if you are training back and bi`s on the same day then i cant see why not, i guess your back might end up getting hit pretty hard? Try it and see how it feels / if you can perform the reps you normally would on seperate days

so is this ok for back and bi's -

deadlift 4x8
chin ups 4x8
bentover rows 4x8
ez curls 4x8
pull ups 4x8

i would ditch the EZ bar and go with dumbells....

whats the differnce between pull ups and chin ups?

i always thought palms facing away was pull ups and palms facing me was chin ups? could very well be wrong though!!!

To me they are all pullups and chinups, in all you are pulling up and your chin is going up no?

You have overarm and underarm, wide and close grip, one handed two handed or whatever but they are are all pullups/chinups. IMHO of course

If your biceps arent growing mate then give them their own day seperate from a large body part like Back. Concentrate on them and them only for a while