Not Seeing Gains in My Biceps

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]Professor X wrote:

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.[/quote]

I fully understand where you are coming from, that doesnt change my opinion in the slightest.

I dont consider myself to be huge, certainly not as large as you but I would like to think I am fairly lean for my weight, and approximately as strong as you when Im on cycle.

I haven’t been “brainwashed” by anyone, I was a bench and curls kid when I started out and even though I was curling 135 my biceps were making little progress if any.

It wasn’t until I brought my back up that I started to see massive improvements.

To recommend to a new lifter that he should curl more is ridiculous, hes probably already doing 5 different curl movements as it is.

My routine includes preachers, reverse’s, chins, and inclined alternating dumbell.

A majority of my direct bicep work is curls, but I credit back day for as much as 50% of my bicep mass.

Im not at all advocating “no curls” Im simply saying curls will plateau out and fairly quickly in my experience.

22

[quote]Professor X wrote:
Westclock wrote:

People only do curls for biceps because they dont know any better, and no one is telling anyone to avoid them, only that they are arent much use as a standalone exersise.

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.[/quote]

damn x did u really curl 90 pound db shit lol

23

[quote]Westclock wrote:

To recommend to a new lifter that he should curl more is ridiculous, hes probably already doing 5 different curl movements as it is.

[/quote]

Are people this obtuse on purpose? I am recommending that people TRAIN EVERY FUCKING THING. I am recommending they train biceps, back, chest, triceps, shoulders, calves and legs. I recommend that we stop acting like we need to protect people from only training biceps.

The op is fucking LOSING WEIGHT and wondering why his arms aren’t growing. That indicates he is ass backwards on the entire concept of how muscle is built. How about we start there instead of this attempt to get people to work arms less specifically.

This guy’s arm training is the least of his worries.

None of that changes the fact that if you plan on making decent progress, you shouldn’t avoid ANYTHING.

24

[quote]crod266 wrote:
Professor X wrote:
Westclock wrote:

People only do curls for biceps because they dont know any better, and no one is telling anyone to avoid them, only that they are arent much use as a standalone exersise.

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.

damn x did u really curl 90 pound db shit lol[/quote]

Yes. That response is why I quit writing about how much weight I use…and that was years ago. I didn’t think I was anything special until I logged onto bodybuilding internet forums for the first time and saw how everyone else wasn’t growing.

I quit doing them when I injured my arm out of fear of a biceps tear. I may add them back in eventually, but frankly, those HS biceps curls are the shit and you can never go wrong with a preacher bench.

25

[quote]Professor X wrote:
josh86 wrote:
Cephalic_Carnage wrote:

I don’t even use my arms much when chinning or rowing, they serve as hooks and that’s it…

I fully agree with this! I don’t understand how anyone can build arms of any decent size without direct arm work unless maybe they have horrible mind-muscle connection with their back and use 90% arms to do any form of back exercises.

Don’t know about most of you but I don’t even feel my arms working when I’m rowing or doing any kind of back exercise for that matter.

To the OP - stop expecting your arms to grow when you are losing weight…it doesn’t work like that.

If my biceps are getting a huge pump from back exercises to the point that I don’t need to train them directly…I am doing the back exercises fucking wrong.
[/quote]

Exactly my point!

26

[quote]Professor X wrote:
crod266 wrote:
Professor X wrote:
Westclock wrote:

People only do curls for biceps because they dont know any better, and no one is telling anyone to avoid them, only that they are arent much use as a standalone exersise.

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.

damn x did u really curl 90 pound db shit lol

Yes. That response is why I quit writing about how much weight I use…and that was years ago. I didn’t think I was anything special until I logged onto bodybuilding internet forums for the first time and saw how everyone else wasn’t growing.

I quit doing them when I injured my arm out of fear of a biceps tear. I may add them back in eventually, but frankly, those HS biceps curls are the shit and you can never go wrong with a preacher bench.[/quote]

ya they are preety good…the cybex machine too is preety good where the arms are a little higher. AS for the response im only 18 and have only been lifting smart for a year. So someone that doesnt have the expirence and can only lift 45 dbs and curl them than ya 90 is alot.

plus hate to tell u x but i go to a gym wheres theres huge guys all over and i have to say 90 is still very good. When i say huge i mean npc and ifbb by the way huge.

27

I appreciate all of your posts, I just wanted to ask another question. If I am suppose to gain more weight to be able to see gains what can I do to gain the weight but not to gain fat? I try not to eat any carbs after 4 or 5pm and I drink protein shakes but I feel like I am still not getting enough protein. Any thoughts?

28

[quote]Zito75Rag15 wrote:
I appreciate all of your posts, I just wanted to ask another question. If I am suppose to gain more weight to be able to see gains what can I do to gain the weight but not to gain fat? I try not to eat any carbs after 4 or 5pm and I drink protein shakes but I feel like I am still not getting enough protein. Any thoughts?[/quote]

eat more protein, maybe?

please open your mind to the idea of a caloric surplus before you get flamed even harder.

that or get liposuction every time you gain weight to ensure that the only weight that you keep is muscle.

29

[quote]crod266 wrote:
Professor X wrote:
crod266 wrote:
Professor X wrote:
Westclock wrote:

People only do curls for biceps because they dont know any better, and no one is telling anyone to avoid them, only that they are arent much use as a standalone exersise.

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.

damn x did u really curl 90 pound db shit lol

Yes. That response is why I quit writing about how much weight I use…and that was years ago. I didn’t think I was anything special until I logged onto bodybuilding internet forums for the first time and saw how everyone else wasn’t growing.

I quit doing them when I injured my arm out of fear of a biceps tear. I may add them back in eventually, but frankly, those HS biceps curls are the shit and you can never go wrong with a preacher bench.

ya they are preety good…the cybex machine too is preety good where the arms are a little higher. AS for the response im only 18 and have only been lifting smart for a year. So someone that doesnt have the expirence and can only lift 45 dbs and curl them than ya 90 is alot.

plus hate to tell u x but i go to a gym wheres theres huge guys all over and i have to say 90 is still very good. When i say huge i mean npc and ifbb by the way huge. [/quote]

What gym? In what part of NY, if you don’t mind me asking. It’d pretty cool to see that many huge guys lifting in one place.

30

Curling 90’s with anywhere near decent form is a feat on not only strength but connective tissues.

Im not sure I could put a 90 up, and if I could I certainly would fear for my tendon health.

Ill take a barbell for heavy curls any day, just feels safer.

31

[quote]BONEZ217 wrote:
crod266 wrote:
Professor X wrote:
crod266 wrote:
Professor X wrote:
Westclock wrote:

People only do curls for biceps because they dont know any better, and no one is telling anyone to avoid them, only that they are arent much use as a standalone exersise.

Dude, people with big arms are telling you that they ARE much use as a stand alone exercise. Yes, they DO build strength. I was curling 90lbs dumbbells before I quit doing alternate dumbbell curls and that is after starting with only 35lbs dumbbells my first time in a serious gym. Are you saying I didn’t add strength or that it wasn’t much use?

Your biceps are not just “beach muscles”. If you plan on benching over 400lbs you had better have strong biceps because they aid in stabilizing the weight.

You all have been brain washed by this bullshit by trainers acting like biceps can be half assed and you can still make progress.

Quit listening to little people who try to tell you how to get big.

damn x did u really curl 90 pound db shit lol

Yes. That response is why I quit writing about how much weight I use…and that was years ago. I didn’t think I was anything special until I logged onto bodybuilding internet forums for the first time and saw how everyone else wasn’t growing.

I quit doing them when I injured my arm out of fear of a biceps tear. I may add them back in eventually, but frankly, those HS biceps curls are the shit and you can never go wrong with a preacher bench.

ya they are preety good…the cybex machine too is preety good where the arms are a little higher. AS for the response im only 18 and have only been lifting smart for a year. So someone that doesnt have the expirence and can only lift 45 dbs and curl them than ya 90 is alot.

plus hate to tell u x but i go to a gym wheres theres huge guys all over and i have to say 90 is still very good. When i say huge i mean npc and ifbb by the way huge.

What gym? In what part of NY, if you don’t mind me asking. It’d pretty cool to see that many huge guys lifting in one place.
[/quote]

bev francis powerhouse in syosset new york

32

[quote]Zito75Rag15 wrote:
If I am suppose to gain more weight to be able to see gains what can I do to gain the weight but not to gain fat?[/quote]

…

33

[quote]Westclock wrote:
Curling 90’s with anywhere near decent form is a feat on not only strength but connective tissues.

Im not sure I could put a 90 up, and if I could I certainly would fear for my tendon health.

Ill take a barbell for heavy curls any day, just feels safer.[/quote]

Dude you build up to that level (though I’d say most people will probably end up at the 70’s or a little heavier)… Jesus, it’s not like we’re telling people to start curling 90’s TODAY.

You know what’s also a feat of fucking connective tissue? Any kind of heavy-ass squat, deadlift or bench press. I don’t hear you complaining about those.

34

[quote]SteelyD wrote:
Zito75Rag15 wrote:
If I am suppose to gain more weight to be able to see gains what can I do to gain the weight but not to gain fat?

…

[/quote]

I’d redirect him to the beginner forum, but who knows what people will tell him there… We need some stickies over here.

35

The best way in my experience to minimize fat gain is via a slower bulk, but obviously that is going to come at a cost with much slower muscle growth. You need to be in a surplus of calories in order to grow and nutrient timing is a vitally important component.

If you’re truly worried about fat gain then avoid carbs unless it is in the morning with breakfast, sneak some in before your workouts to fuel the activity and then obviously post-workout is critical for recovery and growth. You’re having trouble getting enough protein?

Getting 1-1.5 grams of protein/lbs of body weight is not difficult. Are you portioning out your meals and macronutrients to 5-6 meals a day? For a 200lber, getting a minimum of 200 grams of protein is pretty easy if you simply split up protein intake of 30-35 grams 6 times a day, boom 200 grams of protein.

If you cannot come to terms with some fat gain then you may want to consider modifying your goals.

36

[quote]Zito75Rag15 wrote:
I appreciate all of your posts, I just wanted to ask another question. If I am suppose to gain more weight to be able to see gains what can I do to gain the weight but not to gain fat? I try not to eat any carbs after 4 or 5pm and I drink protein shakes but I feel like I am still not getting enough protein. Any thoughts?[/quote]

This is probably not what you want to hear, but if you want to make significant gains you have to stop worrying about gaining fat. If you stay in that mindset its a sure-fire way to staying small. Start eating a lot of food. Start eating a lot of food. Start eating a lot of food. Carb cutoffs aren’t a bad idea but at ur beginner status its very nitpicky. Instead focus on eating as much as possible in clean food.

Clean food means fruits, vegetables, nuts, meat etc…

Eating alot in this manner is hard (at least for me) because these foods will fill you up due to the high fiber and protein content. If you can’t eat enough in this manner I’d actually suggest tossing in some processed stuff to get the desired calories, and by that I mean gasp fast food. I recommend the baconator from wendy’s.

Don’t think about losing fat by cutting out food but by adding things to your diet. Think cinnamon, vinegar, fish oil, green tea/green tea extract and more important than anything fiber. Eat the same or more but throw in these things to your diet and I’m sure you’ll see more of those calories go toward building muscle than fat.

Check out my the pictures in my profile. They are from my first three months of lifting. In three months I went from 150/155 to 175 with little to no body fat gain. My strategy: I ate constantly, as much as I could short of throwing up. That includes fast food 1-2 times per week.

37

Beginners should be able to add a significant amount of muscle without a lot of fat providing they are doing more than curling dildos.

38

[quote]Cephalic_Carnage wrote:
Westclock wrote:
Curling 90’s with anywhere near decent form is a feat on not only strength but connective tissues.

Im not sure I could put a 90 up, and if I could I certainly would fear for my tendon health.

Ill take a barbell for heavy curls any day, just feels safer.

Dude you build up to that level (though I’d say most people will probably end up at the 70’s or a little heavier)… Jesus, it’s not like we’re telling people to start curling 90’s TODAY.

You know what’s also a feat of fucking connective tissue? Any kind of heavy-ass squat, deadlift or bench press. I don’t hear you complaining about those.

[/quote]

lol hey hey now, Im merely marveling at his apparent superior tendon strength.

Of course you build tendons up with resistance training, but most people will never get tendons like that in their arms.

Nor would the average person even be capable of building tendons that strong.

Id have to use a barbell for a curl that heavy, the fact that he can do it with dumbells is really quite impressive.

39

OP You should maybe do a little more reading and research… Check out all the “must reads” here at T-Nation, because lot of your questions can be answered in these articles.

In short, you need a caloric surplus to gain maximum strength, and you definitley need a caloric surplus to gain any sort of mass.

Caloric deficit can result in strength loss, but not always, and is used to reduce bodyfat.

Count your calories, and be sure to always get at LEAST 1g protein per pound total bodyweight.

40

[quote]Der Candy wrote:
Beginners should be able to add a significant amount of muscle without a lot of fat providing they are doing more than curling dildos.[/quote]

I usually save the dildos for my tricep extensions…