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Biceps
- Thread starter stacked36
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HighIntensity
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throw in some supersets, shock you bi's with different angles. And i hope your always doing BB curls also weighted chins will give and added pump to your bi's.
Can you work them too much in a session?
try doing more sets, i do 12 sets on small bodyparts where as most ppl say only do 4, 6 at the most. though i have made great gains and i have always done this money sets, people respond differently. here is a sample routine i reccomend:
*seated preacher ez-bar curl (or standing barbell curl): 4 X 10, 8, 6, 4 (pyramid weight up each set)
*seated alternating dumbell curls: 3 X 10, 8, 6 (i pick a weight i can do around 10 reps for each arm and do as many reps as i can with this weight the first and second set, then on the last set i get the next heavier set of dumbells which is five up on each dumbeel in my gym and do as many as i can which is around 6 usually)
*concentration curls: 4 X 8-10 (finish workout off with a nice exercise to work the peak and just use the same weight and try to get 8-10, up weight whenever possible)
that is my favorite routine, try it if you want and see how it goes.
*seated preacher ez-bar curl (or standing barbell curl): 4 X 10, 8, 6, 4 (pyramid weight up each set)
*seated alternating dumbell curls: 3 X 10, 8, 6 (i pick a weight i can do around 10 reps for each arm and do as many reps as i can with this weight the first and second set, then on the last set i get the next heavier set of dumbells which is five up on each dumbeel in my gym and do as many as i can which is around 6 usually)
*concentration curls: 4 X 8-10 (finish workout off with a nice exercise to work the peak and just use the same weight and try to get 8-10, up weight whenever possible)
that is my favorite routine, try it if you want and see how it goes.
*Keep the reps under 8. The biceps muscle is predominatley fast twitch so reps of 6 and 4 are even better.
*Straight bar curls with lots of weight. I like to use enough weight that I can get four reps then take some weight of each side do four more and go down until I can't evne curl the bar
*Also traning the brachialis can add alot of size to the arm if its underdeveloped. Exercises that hit the brachialis are Reverse curls, Zottaman curls(sp?), hammer curls, and one that seems to work really well for me is hammer curls done on an incline bench set at about 45 degrees.
*Straight bar curls with lots of weight. I like to use enough weight that I can get four reps then take some weight of each side do four more and go down until I can't evne curl the bar
*Also traning the brachialis can add alot of size to the arm if its underdeveloped. Exercises that hit the brachialis are Reverse curls, Zottaman curls(sp?), hammer curls, and one that seems to work really well for me is hammer curls done on an incline bench set at about 45 degrees.
Burncycle360
New member
I use a benchpress bar with 60 pounds on it, I can usually do 4, then probably 6 if I face my arms the other way (but then it works my forearms doesen't it?)
Is that too heavy?
Is that too heavy?
mattcanning99
New member
gymtime said it best when he listed incline dumbbell curls as a must do exercise for bis.
for mass, do standing barbell curls as well, and preacher curls for length and peak. pyramid the weight down for something new as well. overall sets don't need to be extremely high, 6 will probably do it. bis recover faster, so doing them 2X weekly would also be ok.
for mass, do standing barbell curls as well, and preacher curls for length and peak. pyramid the weight down for something new as well. overall sets don't need to be extremely high, 6 will probably do it. bis recover faster, so doing them 2X weekly would also be ok.
Forgot to mention
Also dont do the same exercise each week, try this out
Week 1: Dumbell Curls & Concentration curls
Week 2: Preacher Curls & Hammer Curls
Week 3: Barbell curls & Hammer Curls
etc etc, just keep changing the exercises, to give your bi's a little different workout each time
Also dont do the same exercise each week, try this out
Week 1: Dumbell Curls & Concentration curls
Week 2: Preacher Curls & Hammer Curls
Week 3: Barbell curls & Hammer Curls
etc etc, just keep changing the exercises, to give your bi's a little different workout each time
Lord_Suston
New member
Either you can give arms their own day or you can try to different exercises. I do fast movement incline dumbell curls with good form then I do prewacher curls slow, with a second pause at the bottom, and I mean all the way not half-assing ( even if it means you use no weight) I do three serts each of those and then i do reverse curls three sets . try this for a month then switch it up
This is my favourite mass building routine for bi's, a variation of the pof idea where I hit them from all 3 angles.
standing barbell curls 3 sets 5-6 reps
incline dumbell curls 3 sets 6-8 reps
strict preacher curls 2-3 sets 8-10 reps with a drop set at the end
I find this program always seems to pack mass on my bi's, but when I'm specializing on arms, I'll do a fast and light workout for bi's on back day, tri's on chest day, but also have a separate arm day where I go really heavy and hit them on their own.
standing barbell curls 3 sets 5-6 reps
incline dumbell curls 3 sets 6-8 reps
strict preacher curls 2-3 sets 8-10 reps with a drop set at the end
I find this program always seems to pack mass on my bi's, but when I'm specializing on arms, I'll do a fast and light workout for bi's on back day, tri's on chest day, but also have a separate arm day where I go really heavy and hit them on their own.
Thaibox
New member
Re: RE: Deadlifts
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
BatZgirl said:
Deadlifts are not for biceps but for hamstrings and back instead
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
Lord_Suston
New member
Re: Re: RE: Deadlifts
Now here is some wisdom, good call. How many people do you see in the gym who are tiny and all they do is curls and bench, yet the true freaks at the gym are the guys who do arms the least and have the biggest guns. This is due to their training of the whole body....
Thaibox said:
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
Now here is some wisdom, good call. How many people do you see in the gym who are tiny and all they do is curls and bench, yet the true freaks at the gym are the guys who do arms the least and have the biggest guns. This is due to their training of the whole body....
Re: Re: RE: Deadlifts
You make an excellent point yourself
Thaibox said:
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
You make an excellent point yourself
