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Originally Posted by blake7 Cap, now that I think about it maybe i havent been as committed to my bi's as i could've been....
I usually do 2 of these excersises ,3 sets 10 -12 reps
Barbell 21's
Incline d.b.
Hammer curls
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you dont need to do like loads to get muscle growth, ive read that doing bicep curls on an incline bench is really good for them, ive tried it before and its quite hard so it could be true. Hows your diet? that might also be one of the reasons your not growing, also are you getting enough sleep?