flat biceps ?

[tonym]

it seems that all my muscle areas respond well to my diet and training and improve in shape and size,except my biceps.

they seem to be long and thick,but dont seem to want to bulk

my arms are strong,for example I can do 100 dips (5x20)
then 5x10 pull ups
or 5 x10 barbell curls

i do good form and weight for biceps
using barbell dumbell preacher and cables

but they seem to just grow in thickness going downwards,and dont want to grow outwards

any tips please


Tonym

[.V.]

Sure, do less reps, less sets, and more weight. All those dips are building big triceps (that's a good thing, the downwards thickness you describe is tricep growth) Triceps make the bulk of upper arm mass.

Try 5x5 with the curls instead of 5x10 - using much more weight.

[eb86]

lower sets, lower reps, more weight

Biceps really do not need much direct work, they are asmall muscle.

[F_Mac]

Just a hunch, but there may be an underlying problem.

Post up your entire routine so we can have a look at it.

[Todd]

In order to increase arm size, you're going to have to increase overall body mass and weight. If your lean body weight is not going up, then you'll see very little (or none) increase in arm size.

For instance, you don't see 18 inch arms on a 130 pound guy. Arnold once stated that in order for one to see a one inch increase on arm size, they have to increase their body weight by 10 pounds. To an extent I believe this...so ask yourself, are you slowly but surely increasing overall lean mass and bodyweight? If not, then more than likely you won't see a budge in arm size. Food for thought.

[.V.]

Originally Posted by Todd

Arnold once stated that in order for one to see a one inch increase on arm size, they have to increase their body weight by 10 pounds.

I would guess it may even be more for some of us. I gained 30lbs, of course some of that was fat but I didn't get obese and still only picked up one inch in my arms, and legs, and abdomen (still with abs as visible as before) - more in chest - but that's circumference so back is in that measurement too.

Todd's right, you've got to grow all over to grow significantly anywhere. Some of us just have the genetics to have skinny arms. Now at 200lbs with only 16 and 16.5 arms - they are still skinny.

Just be sure you eat enough to grow, lift heavy, don't overtrain, and get your rest...you will eventually grow...everywhere, not just in the arms.

One other thing, as I said before, you seem to be growing more in the triceps. Since triceps make up the bulk of upper arm mass, this isn't a bad thing. Look at any of the IFBB pros. Compared to their own triceps - they all have puny biceps. Even though in the real world, compared to the rest of us, their biceps are bigger than our heads.

[tonym]

thanks for replys.

the thick line of muscle is running down the front of my arm.

I am increasing in all areas of gain,chest/shoulders/tris all getting bigger,
but biceps not really growing,sure,the thickness is getting thicker,but not bulking,
as for routine,it verys a lot,but typically....

barbell curl, (increasing weight each time) 1x10 1x8 1x6 1x4

seated alt curl (same as above)

precher curls

cables work on individual bicep

pull ups


although on another week,i might using much heavier weighs and do say 10 sets of 3 or 4

then another week i might alternate a tricep exercise with a bicep exercise

am i doing something wrong here,


i am finding that my physique is resonably impressive but with small bis


thanks for helping.


tony

[F_Mac]

What about the rest of your routine? Are you doing squats, deadlifts, rows, bench press, etc?

These kind of compound movements are what will really pack the meat on your bones.

[bodyshop20]

Height and peak of the bicep are achieved by concentration curl's.
Try this
2x8 barbell curl
2x8 EZ curl
3x7 concentration curls
1x21's

You can mail me direct if you need any explianations