Biscep ANd Forearm Problems

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kaush949

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My Biscep and Forearms aren't big. Compared to the rest of the body. I am 5 11' and 173 pounds with around 15-16% bf and bulking. I am doing 4-5 compounds every session and 1 isolation mostly for bisceps. My forearms are genetically very small especially my wrist. I read somewhere that forearms really don't undergo hypertrophy that much. My question is, are my genetically small forearms inhibiting my biscep development ? Though the rest of my muscle groups have gradually growing for the last year, why have my bisceps plateaued ? They have remained the same size (around 14 inches) for the last 1 year :(
 
have you tried changing up your biceps exercises? Is your triceps also weak? A weak triceps can inhibit biceps development.
Bis and forearms are kind of connected, and working the forearms can actually help the biceps.
What does the rest of your routine look like? The problem might be elsewhere.
 
Rest of the routine is the usual - deadlifts, squats, dips, weighted push ups, pull ups, bench press variation, rows. I do a mix of 5 compounds a day making sure to hit all parts of the body. I don't usually isolate the tricep although I feel tricep isolations hit my triceps more than compounds like bench and dips. Maybe I should do 1 tricep iso every week too ? Even the compounds don't seem to hit my bisceps as much as the isolation does. I guess I should put more emphasis on some isolation. 4 compounds and 2 isolations per session ?
 
kaush949 said:
Rest of the routine is the usual - deadlifts, squats, dips, weighted push ups, pull ups, bench press variation, rows. I do a mix of 5 compounds a day making sure to hit all parts of the body. I don't usually isolate the tricep although I feel tricep isolations hit my triceps more than compounds like bench and dips. Maybe I should do 1 tricep iso every week too ? Even the compounds don't seem to hit my bisceps as much as the isolation does. I guess I should put more emphasis on some isolation. 4 compounds and 2 isolations per session ?
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How much weight are you using for weighted push ups, and what is your way in placing the weight on the back? Unless you use a backpack
 
are you doing any rowing?

are you using straps for deadlifts, or no straps? no straps means your forearms get worked more because they have to do 100% of the gripping. straps let you cheat, which is ok as long as its the last set and you're pushing through the forearm fatigue.
 
The technique being used could also be an issue....not sure, of course, if it is or isn't...just throwing out another option to look into. Take a simple dumbell curl for example. If you are lifting the dumbell, which would then include more delt and tri useage, versus actual keeping the elbow in place and allow it to curl up. The function of actualy curling the weight up isolates the muscle group and should prove more effective for you. Also, twist the hand near the top of the curl and squeeze, this help to create more of a peak in the muscle, an issue I fought for a bit. Also, allow the hand to "lag" back a bit...don't curl it forward....which is often done. Curling the hand forward cuases the arms to be lifted slightly more then curling would allow(Arnold said this, I tried it and it workd for me).

Whats the point? Point is, it isn't purely about the weight being lifted. It's about how you lift it. I can't tell you how many guys, younger guys mostly, who lift a bigger amoun of weight then I do, but their technqiue is aweful. Often the technique used is very close, but we do things to make it just a little easier(curling the wrist for example when doing a dumbell curl). Concentrate on technique and allow the weight to come...it will.

Again, just an idea...
 
Thanks for the input guys. Actually I have to make a correction, my arms as a whole are small, not specifically just the bisceps. About my deadlifts, no I don't use straps at all.

I have to specify some things. I have only been doing FBW since May. Before that I was just doing useless isolations without squats and deads. Maybe its still early to judge. I have no idea as yet. My legs and chest have improved immensely though and I have gained 6-8 pounds ever since.

I also have another enquiry. Is there any connection to wrist size and forearms ? Like though I have a genetically small wrist can I still have big forearms ?
 
Donnie Fandango said:
FWIW...I only used biceps as an example. It's an easy one to relate to, and an easy one to get wrong.
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Thanks, I see what your saying about technique. I will try to concentrate on technique. I usually do barbell drop sets and try my best to do it without using my back or jerking.
 
kaush949 said:
My Biscep and Forearms aren't big.

My forearms are genetically very small especially my wrist.

I read somewhere that forearms really don't undergo hypertrophy that much.
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Have you ever done any exercise routines that specifically target your forearms ?
 
kaush949 said:
I usually place a 45-60 pound plate on my upper back to do the push up. Is this ok ?
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Is it one 45/60 pound plate or several plates you place on your back?
Do you place the plate on the upper or lower back, and have you felt any strains in your back by doing push ups with that amount of weight

I ask because when i was doing weighted push ups, depending on where the places where positions when i was done my back would feel sore and strained and somewhat hurt for the next couple dies, i stopped doing them in fear of injury.

When i was doing them, i also realized when you do weighted push ups it emphasizes more on the arms and its endurance, rather than a workout for the chest which i was aiming for.
 
Hey, say what you want. If you use it properly it can really isolate the chest muscles. It works really well when you mix up the width of your arms. Just like when benching.. It also works well for "regular" push ups
 
Phate89 said:
Is it one 45/60 pound plate or several plates you place on your back?
Do you place the plate on the upper or lower back, and have you felt any strains in your back by doing push ups with that amount of weight

I ask because when i was doing weighted push ups, depending on where the places where positions when i was done my back would feel sore and strained and somewhat hurt for the next couple dies, i stopped doing them in fear of injury.

When i was doing them, i also realized when you do weighted push ups it emphasizes more on the arms and its endurance, rather than a workout for the chest which i was aiming for.
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Its usually 1- 45 pound, or a 45 and 20 pound plate placed neatly above one another. As you said I feel the strain on my triceps and chest and less on the back really. I feel a strain on my back during squats and deadlifts even when I keep my back straight though. But this is only during the final reps and not after the workout.
 
kaush949 said:
Its usually 1- 45 pound, or a 45 and 20 pound plate placed neatly above one another. As you said I feel the strain on my triceps and chest and less on the back really. I feel a strain on my back during squats and deadlifts even when I keep my back straight though. But this is only during the final reps and not after the workout.
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Interesting you don't feel any strain on your back. How do you place the weight on your back, or do you have a training partner that places it and keeps it balanced for you?

Maybe you have a stronger back than me, and thats why you don't feel the strain i felt.

Were you doing wide push ups, or regular push ups?
And how many reps/sets?
 
I usually place it myself. Its a simple technique which is pretty easy to master. I usually do close grip diamond push ups to work my triceps better. I do sets of 8-10 reps. Which rep scheme did you use ?
 
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