Increase Bicept size

[caboom]

Iam currently doing these
All are at 4 sets and 5-8reps

Dumbell curls
Barbell curls
Incline dumbell curls
Concentration curls

Iam getting goog size from these excersises, just wondering what other poeple do that has given them goog size.

 

[coolcolj]

Well my arms are not exactly large, but they have gone bigger
from just Chins and dumbell curls. Plus all back exercises as well.

I just keep trying to get stronger on all those lifts, and my biceps get bigger accordingly.

 

[Tarheel]

Dumbell Preachers
Close Grip EZ Curls or regular grip straight bar curls
Reverse curl (EZ curl or straight)
Hammer curls

Lately I've ditched the Hammers and went with alternating incline curls. Frequently I only do reverse or regular curl, but not both in the same day.

 

[SofaGeorge]

I do:

5 X 5 EZ bar curls
2 X 8 Concentration curls (standing Arnold style)
2 X 20 incline dumbbell or preacher curls

For your bi's to build big you have to lift heavy. Some days I even do sets of 2-3 reps.

5 X 5 gives even guys with stagnant arms a jolt.

Adding the high rep sets lets you hit both fast twitch and slow twitch fibers in your routine.

Also, I make pull ups the center of my back routine. Pull ups build your bi's.

 

[Intenceman]

For "goog" size in your "bicepts" , try heavy Barbell Curls and Chins - superset them and doing weighted chins when you can do more than about 8-10.

 

[SeekerOfKnowledge]

bump... good info hopefully I'll be able to get past my 14 1/2 to 16s

 

[onemind]

Preacher with straight bar and maybe add hammers.