how do i grow biceps? after 9 months they are still small.

Use your biceps

>>36293533
the answer is lift longer you stupid fuck

arms are terribly hard to grow unless you're a manlet, roided or gifted genetically

do bicep and tricep exercises consistently while eating on a surplus and sleep 8 hours a day for 2+ years and tell me your arms don't grow you fucking faggot

>>36293533
MOAR VOLUME

>>36293540
what if i cant eat on a surplus because its cutting time ?

>>36293544
how much volume ??

>>36293554
then you're not going to gain size you fucking idiot

also
>>36293544
>>36293544
>>36293544
this

>>36293533
Squat more.
Leg press more.
Preacher curl more.

>>36293554
>cutting
>expecting bigger biceps
Not gonna happen after 9 months

>how much volume
I'd say 20-30 sets per week in 2-3 days at least

>>36293533
Do Arnolds arm routine every other day

>>36293533
Grow your biceps you ask?

Triceps extensions my boy, you need to do triceps extensions.

>>36293533
I've been running this once a month

https://www.t-nation.com/training/7-day-biceps-cure

2 months in and I've put on a quarter of an inch each time.

Might be noob gains though since I started lifting in november

Arms are legitimately the second most unfun muscle group to workout after abs.

Just keep doing preacher curls and focus on going down more than halfway rather than weight. Too many people I see load up 25+ and then barely go down.

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>>36293677
>arms
>unfun

I do 2 exercises with 3 sets for my biceps twice a week (on my pull days)
I also do rows and pulldowns/pullups, but I never feel it is enough. Should I do 3 exercises?

>>36293533
Eat more, lift heavy, get a pump.

>>36293703
I can't think of anything less fun than just doing some exercise that you know is working one fucking muscle and makes you look like King Fuccboi. Just going to the dumbell/cables area of my gym is like venturing into vapid douchebag/DYEL hell.

Still do them every other day.

>>36294433
I know right. Much more fun to squat 3 times a week and look like shit.

>>36293643
I was checking that out, sounds interesting. So, you go for 7 days straight on this eh?
What about
>muh restday

>>36294781
Get pretty damn sore and stiff around day 3 or 4. Still, I got some gainz from it and would run more often with rest days in between the 7 day bicep annihilation if it didn't feel so fucking awful. Also going into the gym on my rest days just to do curls for 3 minutes made me feel like a fucking idiot

>>36293533
how many kcal do you eat?

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>biceps
>hard to train

>>36293533
The key to training your biceps is to focus on the eccentric contraction, when curling don't just wildly swing the bar back and forth, go slow and controlled when the bar is going down, also try to go really slow on your last rep, do a five second negative

>>36293533

Preacher curls, hammer curls, concentration bicep curls, alternated biceps curl, seated inner-biceps curl, wide grip with ez bar, narrow grip with ez bar, two arm overhead cable curls.

There's so FUCKING MANY EXCERSISES TO HIT AND REALLY ISOLATE YOUR BICEP, it's literally the easiest muscle to GROW BIG.

LOW WEIGHT, HIGH REPS, HIGH VOLUME, MILLION SETS.

See how Arnold trains his arms? Get that fucking PUMP.

Obviously it's still a possibility that you have dog shit genetics but I would bet my life you are doing barbell curls with too much weight or some shit like that.

>>36295955
CONFUSE THE BODY

Fuck curls. My biceps are big and I literally never curl. Do reverse grip rows and chinups and maybe one curl exercise

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You need more volume OP

Do curls every chance you get. The second your biceps arent sore, you do more curls

Check my shitpipes breh

>>36297344

fat != muscle

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>>36297431
Ya youre right it isnt. But im not fat, im a recovering skeleton