how to train bicepsfor mass correctly?

[Doch910]

i do 16 total sets for bicepts
and i see amazing growth. I used to do like 10 sets and never saw anything for gains. 16 sets kills them.

 

[DrBones]

do 16 total sets for bicepts
and i see amazing growth. I used to do like 10 sets and never saw anything for gains. 16 sets kills them.

Holy shit.,.. thats a lot of volume for bi's...
How long have you been training?
Are you on gear?

 

[Manu]

I'm a big fan of needsizes 5x5 program for bis..... I think you need to try to fry all the fast twitch, intermediate, and slow twitch fibres in your biceps for them to grow.

Try doing something like
3-5 sets of 5 barbell curls with the most weight you can to fry your fast twitch fibres

Followed by 2-3 sets of something in the 8-10 rep range to murder your intermediate and slow twitch fibres...

Then I usually follow it up with something with EXTREMELY slow concentrics and extremely slow eccentric movements... doing like 2 sets of 10-12 reps... go for a huge pump... maybe doing preacher curls... I usually go to failure on this...

See how that works for you... I just started using a program similar to this recently... it sounds good in theory.. we'll see how it does when i put it to use!

Thanks

I do something similar to this program.
I give bigger intervals in the heavier sets but try to go as heavy and intense as i can.
Concerning sore biceps. Only recently (when i started training back and biceps in the same workout) they get sored, but before they were growing without getting sored, so i think it isn't the only indicator.
I think what did more for my biceps were chins and pull ups (behind neck, in front).

when i was training biceps, i always felt my forearms being involved very seriously. after a few sets, they were so blown and "lame" that i could hardly do a full biceps curl movement without any weights. i'm not sure if it were just the forearms, maybe also the lower end of the biceps, but i didn't feel anything in my upper biceps part.
so was i doing wrong?

I had the same problem and switched to dumbell curls as first exercice. I think they work much better for me. ( i feel more the biceps working). Emphasise the negative movement.
Can you do chins and pull ups?

 

[coolcolj]

i do 16 total sets for biceps
and i see amazing growth. I used to do like 10 sets and never saw anything for gains. 16 sets kills them.

WHy kill when you can mutilate with 32 sets!!!!

 

[louden_swain]

Sixteen sets seems really high for my standards, but if it works for you congratulations!

 

[Just-Lift]

I pulled my bicep 4-5 months ago from overtraining by doing too many sets. I also was doing curls 2-3 times a week. Be careful with the overtraining, the biceps are involved in a lot of upper body movements. It's been torture to see all my gains lost. When it's fully healed it will be one of the best days of my life.

 

[Doch910]

I Have been training hard for about 4 years now. Im not on any steriods andi just train real hard and eat alot of food. I have always been dissapointed with my bicept development, so i just tried something different and it seems to have worked. One thing is that i only go to failure the last 2 sets of the exercise. I do 4 different exercises 4 sets each.

 

[Lift Chief]

Make sure you arent overtraining your bis- they only need a couple of exercises because they are a small muscle group that gets hit hard on back day. Try heavy cheat curls- IMHO that's the best way to build massive bis.