Why Aren’t My Biceps Growing?

Does your wrist curl back when you are doing bicep curls?

Do you swing your arm when doing bicep curls?

Do you focus on heavy weight and make fast movements?

Do you stop short and avoid making a full range of motion?

Do you always stick with what is comfortable, avoiding different grips, angles, planes of motion, etc?

Do you avoid that peak contraction at the top of your bicep curl?

Do you avoid devoting one training day to the arms alone?

Do you train your biceps too often and too much?

Do you skip compound movements?

Are you ignoring your mind-muscle connection?

Based on your answers, you seem to know what type of training should be avoided when it comes to training your biceps. That probably also means that you do know what to do to make your biceps grow. Building the bicep muscle can be easy for people with the right genetics, but for the rest of the gym fanatics more thought and care must be put into every bicep session. Training biceps usually sounds simple: do bicep curls with a barbell, dumbbells or a cable several times per week. However, it’s not as easy as it seems. Usually, the problem of small biceps is not the lack of effort, but rather issues with your approach. In case you still need some extra guidance, it may be useful to hire a personal trainer.

Based on your answers, it seems like you are focusing on some of the wrong things when it comes to training your biceps. There are a lot of guys (and girls) who are struggling at the gym to add just a little more muscle mass to their upper arms. We can’t deny that genetics play a role, but it is not an excuse to not try it. Because you CAN control your effort! Maybe you need to make some change to your training routine. For example: focus on lighter weights and make slower movements. Or maybe you are forgetting to give your biceps some rest? It may be important to change your mindset as well. Remember that you can always ask a personal trainer for extra guidance.

Unfortunately, you are displaying the signs typically seen among individuals who are focusing on the wrong things when it comes to training their biceps. In your case there are many reasons for having difficulties growing your biceps. Maybe you are overtraining your biceps and don’t give them proper time to rest and grow? Or maybe you think training with heavy weights is the best way to grow your biceps, regardless of form? Probably you need to take a second look at your training schedule and also the techniques you are using (fast movements, slow movements, stopping short or making a full range of motion) and ask help from a personal trainer. Don’t accept defeat, you can do this!