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Anonymous
Hallo /fit/

I need some advices.
I am in training like one year, doing good except one muscle. The bicep doesn't want to grow, my tricep is doing fine and alle other parts but not my beloved bicep. I asked my trainers looked aroung the internet and didn't find any clues.
Tried several excercises, maybe you can post your favorite one.

Needless to say I never had muscle ache at biceps.
>> Anonymous
preacher curls and hammer curls have both worked pretty well for me. hammer curls are easier on the wrists, but that's more of a case-by-case issue.
>> Anonymous
Im on a training thats also done by bodybuilder I was told. its called Hyperbo... something. basically I started off with 3 sessions of 15 repeats with a reasonably light weight. When that gets easy I go to 4 sessions of 10 times with heavier weights. In the end I do 6 sessions of 6 repeats with very heavy weights.

offcourse this aplies to multiple types of workout. And I do get muscle ache the next 2 days. When i push it further my arms even feel weak the rest of the day, meaning I exhausted all my strenght. Wich is actually a good thing, most of the proteins I eat then will go straight to my muscles cause of my slow digestion.
>> Anonymous
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Ever tried working out your biceps? Like, with curls? Of, say, 75lb?
>> Anonymous
No muscle ache? LIFT MORE WEIGHT.

Or you could just use synthol like your pic did.
>> Ego
First of all, the bicep to tricep ratio is 3/2, your triceps should be bigger than biceps.

There are deep and outer muscles with the bicep. The deep muscles are used when you curl something with a horizontal grip. The outer muscle is used mostly when you curl something with a vertical grip.

If you want your bicep to be bigger height wise you should do exercises with verti grip (hammer curls) if you want your bicep to get bigger lenght and overall mass wise use the horizontal grip (preacher curls).
>> Anonymous
Use a rep range of 10-12.
USE A FULL RANGE OF MOTION!
USE FREE WEIGHTS!
DONT CHEAT!
Try doing 21's.
Hammer curls, use for arm as well as biceps. Try free weight exercises that isolate the bicep. You have preacher curls, now try some biceps 21's, concentration curls, spider curls, wide grip barbell curls, seated incline dumbbell curls, and regular standing dumbell curls but try to do them slower.
All of those to the exception of the 21's should be done with a FULL RANGE OF MOTION, a squeeze at the pinnacle of the lift, and make sure you don't rush. The work taht is done on your bicep is done from the very bottom of the lift to around mid range. from about 180 til almost the top there is very little work done, and make sure you flex and squeeze at the very top of each lift.
Good luck