dude, you been training for years now. your biceps look any different than they did last year or the year before that?
you gotta lift heavier, or else you never gonna grow. dont listen to these jackoffs saying training isnt important, just lift light weights and go to failure, blah blah blah. bigger muscle= stronger muscle.
they look just as shitty as before but they are much bigger.
the shape won't change anyway.
the reason I alternate heavy training and moderate weight supersets is only because of my joints. Once they start hurting, I swith.
BTW, the concentrations curls I did was heavy (6-8 reps).
doesn't mean that I don't go heavy because I do cable works for arms, I just go heavy for that particular exercise