oh yea every other day for two months

when i was 18 and ddnt have any clue what i was doing i would put 135 on the bench bar, and do flat bench until failure than start my arm day ......... it got my arms massive but nothing else did lol warm up with a light 5 set high rep bench then kill your arms .....

If your arms look small straight on your need to work your triceps do pushdowns and skull crushers. As for bi's like eatbig said do back and bi's together, also do hammer curls, preacher curls, concentration curls, reverse curls, cable curls

I do biceps and back together because to do back you are using your biceps. They'r both a pulling workout. If your doing a bicep specific routine twice a week and a back workout on its own seprate day then you are working out your biceps three days a week. I think we may have found your problem. Besides that, the bicep is a smaller muscle group that doesn't take much to tear down. I can give you my routine im doing now, that way you'r only training bi's once a week. Plus its better to make a dramatic change every once in a while for muscle confushion. I know it will make you grow for sure and my routine is not complicated at all. I want to challenge you do this and log your progress. You said your arms are 15'' rite now so come back in a month and let us know the results. You will be happy bro. Also wanted to ask, how long do you usually go into the gym for? It should be 45 mins to an hr. No longer no less.

Theres also a guy at my gym I seen one day that had a dumbell in each hand and was standing uprite in front of the mirror doing a bicep excercise or at least trying to. He was swinging his whole body around and using every muscle but his bi's and was going soo fast like he was running without his legs moving. So use use the right amount of weight and good form.

Are you over training your bi's? How long have you been doing this exact routine, how many days a week do you train bi's and for how long? How many days of full recovery do you have a week? Its very easy to over train. Over training a specific muscle group is the process of breaking down a muscle that is already broken down, which hasnt had a chance to repare itself yet. Muscle grows in the recovery process to adapt to the weight you last lifted so that next time you lift that weight your body adapted enough to accomplish the lift. muscle takes time to grow. A couple of things that I would also recomend is to squeeze your bi's at the top of a contraction with a short pause. Also try to change up the grip of bicep exercise such as close grip and wide grip. This will hit different parts of the bicep or different "heads". For example, when your on a preacher curl, use a easy curl bar with the funny bends in it and do 3-4 sets with your hands on the close bends then do 3-4 sets with your hands on the farther out bends. Like I said previously, muscle takes time to recover/grow along with a good diet and 8-9 hrs of sleep. Ive seen ppl at my local gym train the same muscle groups every day 7 days a week 2hrs or more for a year and not grow at all and they wonder why.

Almost looks like you are doing too much. I have always done only 2 movements for 3 sets each. Think heavy, brief, and intense. And as far as the pain goes I know what you mean. 14 months ago I tore distal bicep tendon (where it connects to forearm bone) and had surgery. It has been slow going and cant use too much weight. But I am getting results by doing movements very slow and controlled. One thing that has helped is cable movements. They seem to take some stress off of joint/tendon where it was repaired.