yes, of course it is. like any other part of your body once you lose the fat layer underneath the skin you have better definition of the muscles, no?

what kinda advice are you giving? there is no definite weight u need to carry in order to have big arms, sure it needs to be heavy but the definition of heavy is different from one person to another. looks like this forum has become the brospeak forums nowadays

u didnt even ask his weight, or even reviewed his lifting form. just spewing out garbage advice

I don't think 50~60kg barbell is the range of weight that I can lift. Maybe I can lift on 30~40kg.
My tricep is pretty much some "shape" right now and I will also lift heavier on that.

What about all the time I was curling 12.5kg and maybe I improves it to 15? Or I have to increase the weight to like 17.5 or 20 to have better growth?

Yea, you're right. And this is where I find it difficult to reduce my bodyfat %. I went for cardio during my rest day and until now I still don't see quite a big changes on me. Btw, I am 178cm 71kg with 18.x% body fat. Guess diet is the key here.

Not really. Started with 10kg on barbell and gets to 20 by now :/
Going to try 30~40kg on my next arms day.

Not so sure about dumbbell as I can't really lift too heavy on dumbbell. My left arm is a little bit weak

you seriously think those peak are natural....only some lucky ppl with good genes get them others have to inject things inside to create such peaks.

hmmm, i believe that even with genetic issue, some are still able to show some peaks from the outside when they curl their arm. mine are not, a little bit yes. but not that obvious.

stick to a program.
3x8 or 5x5 or whatever.
once u complete that range with a certain weight, move on to next step in weight.

The amount of weight is only to bulk. You can lift 100KG but your biceps can still be the same. Just big. No shape.

I know your problem mkyterryteh, there are 2 things you should put in mind;

1) amount of body fat. the more your percentage of body fat is, the more your biceps hidden under it.
2) do lots, i mean really2 lots of reps. for example you lifting 12KG for 12-15 reps, try to do it for 25-30 reps with minimal rest. The best is to do it until failure. and make sure you do full body movement. (straight arm [start] ~ barbell close to chest [end]) for curling.

keep in mind that bodybuilder have their own on ~ off season. Off is the time they lift freakin heavy, eat a lot, to bulk. And on season is the time they lift quite lighter, the body movement is controlled, and the repetition is high. this is to "mold" the body. and to prevent injury too. so just keep diet, and control the weigh and movement. what i learn all this years going to gym is, a lot of people in the gym, make the weight controller the lifter, no the lifter controlling the weight.

1. Progressive overloading
2. Workout Routine
3. Diet

Either one or all of these are messed up. If you still using 15kg dumbbell, just leave genetic out of equation.

Hi, I agreed with what you said. This is what I have been doing. I tried to lift the weight beyond what I can. And ends up I am getting the size but not the kind of ripped arms that I want, with shapes and etc...

My bodyfat % remains at 18% or lower I am not sure, needs to go for another round of measurement.

But I kind of wanting to try on your 2). Lift 12.5KG until failure for minimal rest time. I understand range of motion is really very important. So I am not doing any cheat reps. I tried to get my bicep as pumped as possible. But throughout the year, it doesn't seems to improve.

Anyway thanks for your time to reply in such a long text

If you aren't eating enough calories and do the same routine too often, you won't grow. Switch to weighted chin-ups instead of curling all year long.

Lifting heavy doesn't mean can grow if you didn't do the above. Another thing is you have to lift with proper form instead of swinging back and forth.

There isn't much info so everyone can only guess why your bicep isn't growing.

All above is about muscle growth. If you're talking about the shape of the muscle, that's genetic.

How did you do your curl? many ppl hurl it up and drop it down so fast doing curl. U must do it slow and be able to feel the tensions on your biceps

Last time i did my curl like below video for like half a year. totally no progress for my biceps. Flat like never doing curls.



And then i started doing like these,



i felt so much tension on my biceps and shapes start to shown.



And you totally don't have to lift heavy. Im now only doing 15kg dumbbell. 20kg was too hard for me. Progressive overloading is the key, not the numbers, and please do it slooooowww. Lifting too heavy, you are only throwing the dumbbell up and dropping it down, which do nothing to your biceps at all. I don't do barbell because my left side is weaker so i want both sides to be equal. dumbbell help better in balancing muscle imbalances.

so, consider changing your routine if you didn't progress yo.

This post has been edited by barium: Jul 27 2015, 07:29 PM

If your biceps are naturally 'flat', no amount of training is going to make them peaked. You can't change the shape of a muscle. The only thing you can do is:

1. Get bigger.
2. Get leaner.

This post has been edited by -Dan: Jul 27 2015, 07:41 PM

Hmmm, what do you mean lifting heavy doesn't mean can grow if didn't do the above? You mean eating enough calorie?

I am sure I get the right form of doing curls. Maybe lots of fat is in my arm that causes the bicep did not show

Hi there, I did a lot of different curls in my exercise. one of them is the 2nd video, but I did it on an incline bench. Can't really get too many reps, maybe like 4-5 max. With a 10kg dumbbell. I was wondering, should I start with a weight that I can perform for like 10-12 reps then only start the progression overloading stuffs? I can't really curl for too many reps when I am with 12.5 or 15. I will get fatique.

Mkyterryteh, I do you a big favour and make things easy and clear for you lar. Assuming you can't bench press 1.5x Bodyweight or 100KG.

1. Run a proper workout program like this: http://outalpha.com/the-out-alpha-novice-program/

2. Count calories and maintain perfect nutrition. Study IIFYM, lean bulking, cutting, recomping.

3. Do 1 and 2 for 1 year.

4. Get your Presses, Weighted Chins, Rows, Curls to really high numbers with 1,2,3. Forget about your "bicep peak".

You'll have a real real real nice body and some arm size. Else just hire a very knowledgeable person.

This post has been edited by Armesh: Jul 28 2015, 12:41 AM

Ya, alwiz choose a weight that you can handle. Remember you control the weight, not the weight controlling you. I usually do untill reach failure which is about 8 reps, if i can curl more than that, i will increase weight. But thats particularly just me. Might works differently for u. U have to find your own recipe of training that suits u yo.

Of coz diet, body fats, genetics and other compound exercise also contribute to ur growth, long story, not gonna go there. Read more bout that ya . 😀

Hi there, don't mind if I ask a stupid question. According to the link that you've given me, what does for example, box squat 3/5 x 4-6 means? 4-6 is sets? and what about 3/5?

It's always sets x reps. Box Squat 3/5×4-6 means do 3 sets of 4-6 reps OR 5 sets of 4-6 reps.

did i just read that if the muscles isnt sore its wrong?? i thought i read an article someone posted somewhere that its ok if its not sore the next day or am i just wrong