arm help

[Brad19M]

need help to help the bis grow. stats are 5'10 218lb 10%bf right now been training solid for 8 years and have tried everything for bis. currentyly superseting bis and tris

straight bar curls 4 sets 8-10 reps last set to failure, stop short of full ext. with 3 sec neg on all reps amd 2 sec squeeze at peak. S.S. with rope push downs 4 set 8-10 last set to fail.
hammer curls 3 set 10-12 with 2 sec squeeze an 3 sec neg. super set with incline straight bar skull crushers 10-12.
incline curls 3 sets 8-10 2 sec squeeze with 20 sec ext at end of last set superset with weighted bench dips 3 sets of 10 reps
preacher curls 3 sets 10-12 reps 2 sec squeeze with 3 sec neg and stopping short of full ext super set with revers s.a. cable ext 10-12,

tris and rest of body grow like mad. had to lay off mil. press to eow to try to catch peak up to front delt when posing.

Any help is appreciated. Thanlks

 

[kaoz]

Im in the same boat bro.ive done everything i mean im going hareder then anyone in the gym but the arms just wont blow up.its just genetics gotta live with it i guess.

 

[saudades]

Sounds like a lot to do just for the biceps. I doubt you need that much. Most people find that if they lay off the biceps a little, they start to grow. There are many exercises that work the biceps at the same time so you don't need a lot of direct biceps work.

 

[supermannpc]

i used to do a heavy day of bi's
then later in the week a pump
ex. 3 or 4 sets of 25 on a machine

 

[dreww]

Im in the same boat bro.ive done everything i mean im going hareder then anyone in the gym but the arms just wont blow up.its just genetics gotta live with it i guess.

I agree. Ive got long arms and legs and its hard to fill them out. My bi's and tri's are also attached high up on my arms (if that makes sense). The last 3rd of my upper arm is like no muscle. And the last inch or so of my upper arm by the elbow joint has no bicep. Just high attachments I guess. Gotta live with it.