Ive seen from many posts on here that it takes a long time for your arms to grow, but I feel as though my bicep workout isnt cuttin it anymore so I need some suggestions.
currently I do biceps/triceps 2 days a week one day i also do lower body but no problems with that
concentration curls
curls on one of those machines
chin ups
bent over rows
barbell curls
dumbell curls
(3 sets each 10 reps)
anything im missing drastically)
I kind of have a problem with wrist strength ever since I broke my wrist about 6 months ago that seemed to through me off so sometimes I through some wrist curls with dumbell in their too( dont know proper terminology)
if i really wanna burn out my biceps sometimes ill walk on incline with 10lb weights in both hands and that does it, any advice appreciated.

Ok, so your doing 2 compounds that involve the biceps and 4 bicep isolations twice a week? That sounds like a bit much. I don't know if you're overtraining your arms, but you can definitely have better results with less isolations. What does the rest of your workout look like?

Also, if you are not eating property, you will not build muscle.

Eat more.

( char limit )

They're a muscle group like any other muscle group in your body. I fail to see how they would grow any slower than any other muscle group unless you weren't working them out as much as the other groups. I've been working out for a month and a half now and my arms are considerably more defined and a bit larger. Most will say its mental, but you know your body better than anyone. Genetics and your diet have more to do with it than anything. Protein at every meal, change up your arm routine every now and then, and you should see progress.

Stop exhausting your biceps on curls and put the energy into lifting heavier on chinups. Your biceps will never grow out of proportion to your back muscles.

oh I normally start w/ the chinups actually cuz I heard that was the important thing, during a set I literally try as hard as I can but then after Im done I dont get that same burn as I do w/ triceps, i guess it could have to with my wrist isnt strong enough so im not a good workout in but I wanted to make sure I wasnt missing anything drastic. My diet is good on the days I do my biceps I also do
decline skull crushers
overhead hangers( I think thats what their called)
tricep dips
tricep pushups
after those 4 excercises my triceps are dead im just not feeling that w/ the biceps, i probably am overtraining my biceps so i'll cut back on the conc curls but any suggestions regarding the wrist issue?

You're focusing on your arms way too much in my opinion. Forget about all the curls and isolation crap and spend your energy on hard compound movements. You mentioned you did chinups and bent-over rows. Those are good exercises, continue to do those. For triceps - bench pressing, dips and military press and three good lifts. You have to realize that your arms (which are small muscles) grow in proportion to your legs, bum, back, chest, etc. (which are large muscles). Increase the size of these large muscle groups, and your arms will follow suit.

Bottom Line: Don't measure your arms or check them out in the mirror until you've added at least 25lbs to your bench, 50lbs to your squat, and 75lbs to your deadlift. Then check out your arms and tell me if they're not noticably larger.

Oh, and make sure you're eating enough. Your body won't grow period if you don't eat.

I'm writing this under the assumption that you're following an appropriate bulking diet.
I think if you're not feeling the pump it might be that you're working your biceps too much. Some say one symptom of overtraining is the inability to attain a pump. I don't know if that is true.


I almost always get a pump in my biceps, sometimes even just by doing rows and pullups they pump up.
You don't have to train your biceps with so much volume that they hurt as hell and you cannot move your hands.
You should train smart, in bodybuilding more is not always better.
Here's a sample back/biceps workout, you hit the bi's indirectly and then do some direct work

Deadlift 3 sets
Pullups 4 sets
Barbel Rows 3 sets
Paralel grip Lat Pulldowns 2-3 sets
Close-grip Chinups (2-3 inches between hands) 3 sets
Barbell curls (with the thumb under the bar) 2-3 sets
You could add maybe a couple of sets of hammer curls if you think your biceps aren't exhausted enough

yah i tried takin out some of the concentration stuf today when I lifted and switched some stuff around and it did help a bit, i never really tried back and biceps before normally I just do biceps and triceps one day and then chest, back shoulders the next day, and incorporate lower body w/cardio for 2 days a week (ie jump squat w/dumbells, high knees(calves) and jump lunges with dumbells, stairstepper/moutain climber) should I be splitting apart my routine differently or have different rotations from week to week I've been lifting for about 5months now? about the dead lifts I recently started these but I was wondering where I could go to find a visualization of good form? I just wanna make sure im doin them right. also anything you guys know of to strengthen wrists? thanks

I recently started deadlifting as well. And I have noone to show me correct form, so I'm reading tips from the more reputable body-building web sites, and also there are some useful youtube videos which explain step by step what needs to be done in order to properly deadlift.
I'd suggest looking those things up, and start deadlifting with lighter weight until you get the correct form, then go heavy.

If you put on "overall" body mass (from a sound FBW and good diet) the arms will follow. Arm size is very close kin to overall body weight/size.


Best regards,


Chillen