Need help improving my biceps.

ANARKY · 05-19-2007, 05:39 PM

I go to the gym 4 times a week I could go 5 if that would help but I work Bi's on backday it looks like this.

Pull Ups- 5x5
Wide Grip Cable Rows - 12/10/10
DB Rows - 12/10/10/8
Close Grip Cable Rows- 12/10/10

Straight Bar Curls- 12/10/10/8
Hammer Curls-12/10/10
Isolation Curls-12/12

Could I be doing more for biceps?

**Thomas_Rivera** · 05-19-2007, 08:30 PM

Regular barbell curls.

compulut · 05-19-2007, 08:57 PM

Curls are definitely the way to go, just like TR says.

Maybe you don't have enough juice to really hit'em after back. I would say swap them, and do bis first, but then you definitely won't have what you need to get the back done.

Maybe add that fifth day, or move bis to a day that has a lighter load up front, or that works muscles that aren't impacted by biceps movements.

ANARKY · 05-19-2007, 10:12 PM

Hmmm Maybe I'll do Bi's on Leg Day instead.

compulut · 05-19-2007, 10:28 PM

A lot of muscles to work that day already, but at least you're working them on a day that they themselves are not fatiqued this way.

ANARKY · 05-20-2007, 12:24 AM

Well I'll just do calves on back day to even it out alittle bit.

Hiekie · 05-20-2007, 07:34 AM

I have naturally big arms. . I think the best way to improve them is to start out with some seriuous barbell curls.. The last rep of the last set should come out of your toes.. Don't cheat while moving the bar..

Then go for alternate supination dumbell curls.. Squeeze on the topcontraction and slowly let the dumbell go down again.. then move the other arm..

Finish your biceps off with some sets of a concentration movement..

Mygeeto · 05-20-2007, 08:21 AM

prioritise your biceps.. put them ahead of your training, and train them hard. but remember, more is not always better.. but better is always better

**lil_big_junior** · 05-20-2007, 08:32 AM

stating the obvious there...LOL, but good point

Mygeeto · 05-20-2007, 08:34 AM

sometimes even the obvious is something too.. obvious to consider trying

**qqqwww** · 05-20-2007, 09:09 AM

do u do concentrated curl??

ANARKY · 05-20-2007, 11:52 AM

Yea Isolation curls at least thats what I called them at the time.

TylerDurden389 · 05-20-2007, 12:19 PM

Doing curls on an incline bench are a favorite of mine. You should add preacher curls into the routine. Also, don't forget that a wide grip or a narrow grip changes the way the bicceps get worked.