Mass Building for Biceps?

[highlander555]

Ahhh! to...many...facts and opinions. I think I'm going to just eat more. One side of beef every day.

 

[SpyWizard]

Seven reps from bottom to midpoint, seven reps from midpoint to top, and then seven full range curls all in one set.

Cheers,
Scotsman

who doesn't love 21's.. hahahahh..

 

[iggy]

cheat curls suck man, only do them once in a great while and only about three on the last set. i prefer hammer curls and sometimes i will do the whole barbell rack. grab 60s and rep them out, then after i can't get anymore 50s, 40s, 30s, then hammer curls with 20s down to 2.5lbs. i train them every monday and thursday. don't forget your training your back hits your biceps indirectly also.

 

[Varga]

Usually for most if you use compound movements and gain 10lbs or so of muscle this roughly will put 1-1.5 inch on your arms without any specialized arm routine.

So eat up and gain overall wt that the best advice. I'm not trying to be a kill joy here but I would leave the specialized arm routines for when you are big.

 

[KDubba]

Well done one arm preacher curls with moderate weight are nice too.

 

[1999TL]

lately, i've found that doing pull ups(palms facing in) after deadlifts has given me the greatest increase. Then, I will pick an exercise and do 3 sets of it. change it up every time. Incline curls are good.

 

[ceo]

Usually for most if you use compound movements and gain 10lbs or so of muscle this roughly will put 1-1.5 inch on your arms without any specialized arm routine.

So eat up and gain overall wt that the best advice. I'm not trying to be a kill joy here but I would leave the specialized arm routines for when you are big.

I agree with this. Of course I don't know how "big" the OP is. I say you really shouldn't be worrying about bringing up a "lagging" bodypart until you are carrying at least 3 lbs of mass per inch of height, at a reasonably lower bodyfat %. (ex. 6ft = 72inches. 72" x 3 lbs. = 216 lbs.) Even then you could prboably pack on more mass before worrying about a lagging bodypart.

 

[Elementality]

i like pull ups, dead lifts, rows