Need a Killer Bicep Excercise

[Synpax]

It's good to be back on this board.

Anyway, I've been doing the 5x5 thing and did back and biceps today. Workout is

5x5 deads
2x10 shrugs
2x10 wide grip lat pulldown
2x10 wide grip rows

5x5 EZ-bar curls (pinky up)
2x10 hammer curls
2x10 reverse preacher curls

I am concerned that I need a different primary excercise for my biceps because I think they may be lagging and that the ez bar might not be doing it.

The bar is up to 65 lbs now and adding more weight seems like it's putting more strain on my wrist than I want.

So the question is - do I keep adding weight on the EZ bar, or do I find another bicep exercise as my primary?

 

[Powerbuilder333]

Where the heck is Sikkim?

I suggest you try the EZ Bar curls with the pinky down. I can't imagine how your able to do them with the pinky up.
Play it safe and try a straight BB.

 

[SaladFork]

If the easy bar is hurting you can try to use a strait bar like powerbuilder333 said or some wrist straps, or try switching to dumbbells. Or try some concentration curls and single dumbbell preacher curls. See how those treat your wrist.

 

[nzrodney]

Seated dumbbell curls incline bench using a weight that you will fail around 10-12 reps, immediately stand up & do standing hammers till failure. 3 sets end of bicep workout. OR close grip chins using a reverse grip - need a spotter to max them out. Watch those babies grow!

 

[Synpax]

Hi,

Thanks for the answers. Followups:

1 - I do pinky up because that is what will allow the bicep to be targeted rather than the brachioradialis (which the hammers target). Pinky needs to be above the thumbs.

2 - I'm not looking necessarily to throw this method out - just another excercise to put in place of the 5x5.

3 - I noticed that lighter weights with higher reps really grew my for-arms (like 20x3x6 where there were three alternating moves, six sets each, for 20 reps). Maybe this is the way to go to get some size in there.

 

[deathdroprob]

yeah I read that to grow Biceps you should use Light Weight with more reps.

 

[Sub-Zero]

personally for my bicep mass i like to do my heavy rows, pullups, and other back compounds.

then on my leg day to warm up ill hit up 3 sets of 12 on the pullups, which is the furthest from my back day in my training program, ill go in with about 3-4 sets of alternating standing dumbell curls just working my way up the weight stack trying to get in 8-12 solid focused good formed reps. then ill move onto my leg day

between my leg curl/leg extension sets ill superset in something like 21's or another high rep barbell excersise.

then ill finish my leg day up, and do 2-3 sets of overly exagerated slow and controlled pulley curls, trying to squeeze my biceps and resist on the way down.

working good for me, people comment on my stretchmark ridden arms all the time.

-------basically my point is the direct bicep work is more dicking around, and i feel the real work comes from pulls

edit: and i had the same wrist problems when working biceps, and now i just keep my wrists fully supinated throughout the entire motion while flexing them forward instead of keeping them relaxed during the motion..., solved my problem

http://web1.d25.k12.id.us/home/hhs/sportsmed/elbow 2.gif

 

[skullcrushin22]

Check out AAP's thread. Ive tried his bicep routine and its pretty nasty.

3*10 Seated Bicep Curl use perfect form

3*10 Preacher Curl supersetted with hammer curls for 3*10

 

[tehkevroy]

yeah I read that to grow Biceps you should use Light Weight with more reps.

true 12 rep for biceps is good

 

[silver_shadow]

do you do barbell rows and pullups/chinups? pullups (palms facing you) especially will really work your biceps. wear a dip belt and hang some weight if necessary.

BTW, since when did sikkim become a seperate nation???

 

[snorkles]

how many lbs do you bicep curl over here? and is it true that light weights , more reps are better for bicep growth?