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

 

[viczeva]

what should i do if one bicep, the left one, is stronger than the right one? this si really pissing me off...

 

[mackandmilf]

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?

site injections put massive size on my guns.

 

[BigCracker]

what should i do if one bicep, the left one, is stronger than the right one? this si really pissing me off...

Isolation exercises like 1 arm alternate dumbell curls. Basically any exercise that allows each bicep to perform work on their own. Eventually the weaker side will catch up to your stonger side, or at least be pretty close.

 

[viczeva]

Isolation exercises like 1 arm alternate dumbell curls. Basically any exercise that allows each bicep to perform work on their own. Eventually the weaker side will catch up to your stonger side, or at least be pretty close.

exactly what im doing, funny thing is... because the left arm is being worked till failure, its growing bigger than the right.. but the right is still stronger, lol. oh no...

 

[DJ_UFO]

I am one of those who just CAN'T MAKE BICEPS GROW with regular exercises. Impossible. Tried everything, until some time ago, I read an article by Nelson Montana here on EF explaining how much the brachii and the brachialis gets involved with each exercise for different people. He explain what people like me should do to really hit those biceps and not the forearm. That thread must be somehwere here...if someone can find it would be great.

 

[Roc86]

Biceps recover faster than any other body part ... hence you can train them every 48 hours approx. Add some intensity, maybe change up and excersise, and train them twice a week ... theyll grow. Your lucky bi's are you weak point, shouldnt see any reason why youll have trouble improving them

 

[Bruce]

what do you mean by force rep steel. gonna give this workout a try

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!

 

[Inhibitor13]

I am one of those who just CAN'T MAKE BICEPS GROW with regular exercises. Impossible. Tried everything, until some time ago, I read an article by Nelson Montana here on EF explaining how much the brachii and the brachialis gets involved with each exercise for different people. He explain what people like me should do to really hit those biceps and not the forearm. That thread must be somehwere here...if someone can find it would be great.

Anyone find this thread? I am really interested in reading it..

Inhibitor

 

[NYBodyguard]

site injections put massive size on my guns.

hey whats specifically prop, igf, etc?

 

[NYBodyguard]

I am one of those who just CAN'T MAKE BICEPS GROW with regular exercises. Impossible. Tried everything, until some time ago, I read an article by Nelson Montana here on EF explaining how much the brachii and the brachialis gets involved with each exercise for different people. He explain what people like me should do to really hit those biceps and not the forearm. That thread must be somehwere here...if someone can find it would be great.

here ya go

http://www.elitefitness.com/forum/showthread.php?t=423386

scroll down to the post by ilpadrone

 

[mackandmilf]

hey whats specifically prop, igf, etc?

prop, and igf. it will make your arms nice and full with a thick look.

 

[DJ_UFO]

here ya go

http://www.elitefitness.com/forum/showthread.php?t=423386

scroll down to the post by ilpadrone

YES, this is it everyone1 Thank you NYBodyguard. Read the post made by "ilpadrone" where he quotes a text from Nelson Montana's book. When I read it some time ago, I felt immediately identified with what he was explaining. Once I started implementing all those techniques, my bis started growing like "normal".

 

[Ozz2001]

I need a bigger bicep myself.............How they do that?

 

[itlnstln]

I need a bigger bicep myself.............How they do that?

YEAH ya do...............why don't try what they were suggesting?

 

[marvelous54]

here ya go

http://www.elitefitness.com/forum/showthread.php?t=423386

scroll down to the post by ilpadrone

Thanks bro. Great read.

 

[mlong23]

Why don't you tell us what you currently do for biceps first. This is the only we can truly give you a good answer. If you are doing everything possible you may not have the genetics for what you seek. More than likely you are not training properly, but we will not know until you post your current workout.

 

[cboogsrun]

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!

Or blow your back out fucking with that kind of weight. LOL christ man lay off the sauce for a bit Those are some crazy lifts dude.

BOOGS

 

[cboogsrun]

exactly what im doing, funny thing is... because the left arm is being worked till failure, its growing bigger than the right.. but the right is still stronger, lol. oh no...

When doing alternating curls I always start with my weak hand and end with it also, giving it 2 more reps. We'll see how well it works, I just started last week LOL.

BOOGS

 

[jorje2006]

I like to do heavy 21s on back days to give the biceps a little extra attention. I get an awesome pump too. Might be worth a try. I have more of a problem with my chest then biceps. For that I do my regular chest routine and then a few days later I do pushups. Maybe try hitting the biceps a few times a week using a different approach each time.

 

[time2getbig]

Incline Db Curls!!!!

 

[floridalife]

Without a doubt the best mass builder for bi's is hammer curls, i prefer them done with cables holding the tricep pushdown v upside down, and doing single handed cable curls with no atachment just holding under the ball..

Use explosive movements for growth

 

[thelion2005]

My arms were stuck at 18". I have been pumping to 19" recently. The change I made was to cut back a little on bi's. I was overtraining with 9 sets. (I'm sure tri's came up a bit too.) I also picked up 10 pounds of body weight.

I work them after back twice a week using two different, but basic routines.
The last set is all out.
First:
- Standing bicep curls 3 X 8, 6, 6. Hand placed against outside thigh.
- Scott curls 3 X 8, 6, 6 Slow and steady
Second:
- DB incline curls 3 X 8, 6, 6
- Arnold concentration curls 3 X 8, 6, 6

Forearms follow.