Biceps?

[marvelous54]

I'm fairly satisfied with everything except my biceps. My tri's and chest are thick, shoulders could be a little better but they're OK and my legs are fine but I just cant get my bi's to grow, at least not with any proportion. Any recomendations?

 

[kgarto]

Heavy Deadlifts and weighted chins?

 

[steelmass]

On cycle, my favorite workout is this:

3 Warmup Preacher Curls
2 Preacher Dropset like this -

240x4 then negative then forced rep
200x4 then negative then forced rep
160x4 then negative then forced rep
120x8 - as many forced as needed

Next is running the rack - Alternating Curls 2 set.

100's x5
90's x5
70's x5
50's x5
30's x5
20's xfailure

Then do 3 light sets of any excercise just to force as much blood into your muscle as you can. Do this and YOU WILL GROW!

 

[Pikaberdot]

Check Out:
http://www.elitefitness.com/forum/forumdisplay.php?f=9

Also you can try:

Close-gripped pull-ups with your palms facing you. Add weights if desired.
Hammer Curls
Barbell Curls
Dumbbell Curls
Preacher Curls

 

[steelmass]

My workout above is based soley on intensity. You are only performing 4 hard sets. But your workout is most likely based on volume so it should shock your muscles pretty well.

 

[marvelous54]

My workout above is based soley on intensity. You are only performing 4 hard sets. But your workout is most likely based on volume so it should shock your muscles pretty well.

No it makes total sense. For some reason I've never used low reps on my bi's b4, everything else but bi's and I don't know why. I think it had just became habbit. Odd how you overlook the simplest things when you think the problem is something deeper.

Thanks bro! K to ya.

 

[OMEGA]

10 sets of barbell curls
10x10

 

[ALIN]

I'm fairly satisfied with everything except my biceps. My tri's and chest are thick, shoulders could be a little better but they're OK and my legs are fine but I just cant get my bi's to grow, at least not with any proportion. Any recomendations?

Prioritize your bceps in your training regimen.

 

[marvelous54]

Prioritize your bceps in your training regimen.

Thanks bro. I was just thinking about that too. I am adjusting my wo sched as we "speak"!

 

[Goldprospector]

Scott Cable curls and hold the flexed position at the top...and incline dumbell curls, make sure your pinky is higher than your thumb and hold the flex at the top