I don't count calories, but know I'm getting leaner on my current diet and it's 100% fat loss. I am having trouble building biceps size however. I have worked my biceps for a long time and they do not get bigger. My triceps grow easily even on a big calorie deficit, and so do quads -- but bis seem to stay 13-14 inches for years with this kind of diet. Do biceps specifically need higher calorie diets to gain more muscle on that region? Because otherwise how do you explain the fact that I can build muscle in other regions with a deficit running and not on the biceps?
My traps have grown tremendously naturally while still cutting over months. I have been training for 3-4 years max. Why don't biceps grow on a deficit? They look leaner and get a "pump" which makes them bigger, but in a few days they shrink again a bit. I am not losing muscle, but none will be added to them. What can I do to force direct biceps brachili growth on a calorie deficit?
I've tried huge dropsets, tons of reps/sets, heavy weights, etc. My macros are well, but I don't eat too many carbs overall. I usually either float somewhere below and above calorie maintenance. I don't measure calories anymore, but I'm still gaining in other regions -- just not the biceps. They have been stuck at 13-14 inches for a good 2 or so years of steady training. I'm fairly lean and have very small bone frame. I have like 13% bodyfat give or take. What gives? I don't want no fatceps!