Need a mass building biceps workout !

[buffchic69]

Hi.

I drastically want to improve the size & mass of my biceps & triceps. I have a barbell & 2 dumbells totaling 160 lbs.

I train biceps on Thur. & triceps on fri. Each part once a week.

What exercises should I do ? sets ? reps ? & the amount of weight I should be using ?

I really want to get big arms have that full, hard, vascular, veiny look !!!!


Reply & tell me a good mass building workout !

Thank You

 

[superqt4u2nv]

The weight really depends on your ability.
Barebell curl
Hammer curl
Concentration curl
Lift as heavy as you can last few reps should be a real struggle.

 

[Sassy69]

Something that really made a difference for me was using the EZ curl & doing 21's - 3 sets of 21 reps broken into 7 reps in the bottom range (bottom to mid), 7 reps from mid to top of the range, then 7 full range (bottom to top) at whatever weight makes you work but still allows you to keep tight form.

I also like to finish up with bicep cable curls - set the cables at about shoulder level & curl into your shoulders. It just gives a nice burn to finish up with. And you get to watch your progress in the mirror!

SHOW ME DA PEAKS!

 

[jenscats5]

Also, I *heard* bicep cable hammer curls using the rope, can hel[ build a peak when people (like me!) have long biceps -- which makes it hard to build that peak....

I just started incorporating them, so I'm waiting to see how it goes...

 

[Diddlysquat]

How about:
1.barbell curls (EZ bar works great for me) 2 sets 8~10 working weight, after warm up
2.seated incline dumbell curls 2 sets 8~10
3.hammer curls or concentration curls with dumbells 2 sets 8~10

I started seeing better results when I really focused on keeping elbows nice and tight to my sides, shoulder blades pulled back and total focus on using biceps not back to move the weight.
Suggestion for dumbell exercises, when you move up to a higher weight, or at the end of a set when you are at faliure, try doing alternates.
I love training biceps cos it is easy to check your own form, and you can see whats going on! Enjoy your training

 

[Miss24k]

I also have been working hard on increasing the size of my biceps, and after a suggestion from Lucidblue, this is what I've been doing for the last 4 weeks.

5x5 cable curls
2x10 barbell curls
2x10 preacher curls

The first week start off light, then increase the weight by 5 lbs increments each week. I've noticed an increase in size and in strength already.

Here's a link to a previous thread explaining what 5x5 training is.
http://www.elitefitness.com/forum/s...threadid=281085

Hope this helps, and good luck

 

[suk1978]

personally i'd recommend doing
3x10 cable curls. i found using a narrow grip and bending over so its like an un-supported preacher curl really does the inner zone, giving a really nice roundness/coconut shape. or try using a rope as the attachement so you can bring the peak out at the end of the motion.
3x10 dumbell hammer curls
3x10 dumbell concentration curls, my advice would be not to rest the elbow on anything and maybe stand on a bench and bend over so the dumbell starts below the ground level so as to speak.