Please Scroll Down to See Forums Below
Lookin For A New Bicep Routine
- Thread starter wootoom
- Start date
solarclimax
New member
Try masterbating on the swiss ball, when you can hit 5 jerks a second for a solid 3 minutes your core will engage like never before sending a shockwave down your biceps and making the top head of the biceps look fuller.
oso0960 said:lat machine? do pullups/chinups instead. one armed barbell curls
I find pullups/chinups mostly to be for the back, though they do recruit the bicep muscles aswell.
Try doing a drop set bro.. or do it twice.. I fucking love this exercise the pump you get from it is sick and it will hurt so much the next day.
Do as many bicep curls.. hammer curls or whatever as you can..
from the heaviest weight, until you can't do a proper curl again.. then drop it five lbs.. do as many as you can.. then drop it another five lbs.. do as many as you can.. etc etc.. all the way down your dumbbell rack.. takes like 2-3 minutes usually.. but that's a seriously intense 2-3 minutes. I love this one, give it a shot bro!
Powerbuilder333
Timeout? No, timeouts are for Plats
Heavy cheat curls with a EZ curling bar.
Doing negatives sometimes seem really good, I enjoy them for sure.
thebadguy54
New member
Forget all the curls bro. Weighted pull-ups, weighted chins and heavy deadlifts are all you need. I haven't done a curl in two years.
Try this:
1. Deadlift heavy (1's, 3's, 5's) once a week and light (10-20) once a week.
2. Attempt a new 1RM on the deadlift about once a month.
3. Warm up for every workout (chest, shoulders, legs, whatever) with 3 sets of 15 pull-ups.
4. Do weighted pull ups on back day and and weighted chin-ups and dips on what used to be arm day.
5. Work your way up to 1000 pull-ups a month.
Watch your bi's a lats grow like never before.
Try this:
1. Deadlift heavy (1's, 3's, 5's) once a week and light (10-20) once a week.
2. Attempt a new 1RM on the deadlift about once a month.
3. Warm up for every workout (chest, shoulders, legs, whatever) with 3 sets of 15 pull-ups.
4. Do weighted pull ups on back day and and weighted chin-ups and dips on what used to be arm day.
5. Work your way up to 1000 pull-ups a month.
Watch your bi's a lats grow like never before.
thebadguy54
New member
Wootoom said:
Trust me bro, give it a whirl. If nothing hapens after a few months you can go back to curls. I'll tell you what will happen though... you'll beef up your lats and bi's at the same time, you'll be working your abs and core like crazy during all those pull-ups AND you'll be repping out pull-ups like never before.
Last year I could only do 12-15 in a row, max. And after that, there was no way I could do 15 again... the numbers would go 15, 12, 10, 10, 9... etc.
Now I can do 100 in 15 minutes easily... and the numbers look like 25, 22, 20, 15, 15, 15... etc. That is way cooler than doing preacher curls like the rest of the knobs in the gym.
Let me know how it works out brother.
solarclimax
New member
You wouldn't be able 2 coz your biceps arn't big enough.Wootoom said:
jon1320
New member
Hey man,
Honest post, curls are pretty burl. I started out last year with 14inchish arms, and doing proper curls iv'e now put myselff at 16inches (biceps)
If you want to get big, cluster training is the way to go. google it and you'll find it.
basically its doing sets of 6-8 reps using heavy weight, taking 5-8 seconds rest in between each rep. and 2-3 mins between each set.
Also, doing the 'pyramid' once every other week will blow up your bi's.
pyramid is starting with light weight longer sets (55lbs 12 times) then adding weight and lowering your reps till you're at failure.
Negatives are also good. Just keep switching up your style so your muscles dont get use to the training. If you trick them, they'll rip.. then recover and grow !
good luck
Honest post, curls are pretty burl. I started out last year with 14inchish arms, and doing proper curls iv'e now put myselff at 16inches (biceps)
If you want to get big, cluster training is the way to go. google it and you'll find it.
basically its doing sets of 6-8 reps using heavy weight, taking 5-8 seconds rest in between each rep. and 2-3 mins between each set.
Also, doing the 'pyramid' once every other week will blow up your bi's.
pyramid is starting with light weight longer sets (55lbs 12 times) then adding weight and lowering your reps till you're at failure.
Negatives are also good. Just keep switching up your style so your muscles dont get use to the training. If you trick them, they'll rip.. then recover and grow !
good luck
thebadguy54
New member
jon1320 said:
Hey brother, no disrespect but when you have 14 inch arms almost anything you do will make them grow. You went from 14" to 16" in a year but do you think those same tecniques will take you to 18" next year? I hope they do, but I doubt it.
You're right when you say switch it up though. And I'm not saying pyramids and negatives wont work as there is more than one way to skin a cat for sure!
artificialaspirations
New member
I've been doing weighted pullups lately w/ a 45 around my waist. I am stuck at only being able to do 5x5. Unweighted pullups have sure gotten easier. I am gonna do over 100 pullups tomorrow in addition to the weighted work.
Do grip training with a Capt. of Crush type gripper. Your forearms are now for sure toast. Go right to a dropset of barbell curls. Your bis have to take over and do more work.
jon1320
New member
thebadguy54 said:
No disrespect taken
Iv'e been constantly growing (greatly) over the past 2 months. Gear free, iv'e just been eating right (a lot) and switching up routines so my body doesn't build tolerance to my lifts. I believe that if I stick to a proper diet, lift and rest right... the possibilities are endless.I was just tossin my two cents in =]
good day
thebadguy54
New member
Yeah buddy... I did 150 pull-ups today... and some light deadlifts... my biceps were going to pop! Great forearm/grip work too.
Similar threads
