[rossx87]

hey can somebody write me up a good bicep routine to build some more size and shape? right now i train then after chest and usually do standing barbell curls followed by seated alternating dumbell curls then either high cable curls or preacher machine curls...thanks

i train my biceps 2x each split go around because they are stubborn as hell. once on day 1 with chest, and 4 days on a tricep/bicep day.
heres my bicep plan, works for me. but everyone is different. some may think 12 sets is to many after doing chest, but i like.

barbell curl 3x10
incline db curl 3x10
hammer curl 3x10
iso db preacher curl OR high cable curl 3x10

[ZachNasty]

I train my biceps with Legs. I do them 2 times a week on Monday and Thursday.

I use 3 exercises with the first one being reps between 6-12 for muscle growth.

Then the last 2 exercises are rep between 15-100 for tone and endurance.

Your biceps aslo get alot of work from doing back expecially if you do chin ups and barbell rows....

Here is my Routine........

Standing Barbell curls for 4 sets with changing of angles. One will be far, regular and Inner grip. Last set would be my favorite angle.

Seated Spider curls. Turn the preacher bench around and do curls to full range of motion and squeeze at the top. 3 sets of 15-100 reps

Glass Curls. Almost like hammer curls, but instead of hammeeing them straight up from hip to shoulders, you go from hips to the upper chest.

[papi]

Originally Posted by justlift32

i train my biceps 2x each split go around because they are stubborn as hell. once on day 1 with chest, and 4 days on a tricep/bicep day.
heres my bicep plan, works for me. but everyone is different. some may think 12 sets is to many after doing chest, but i like.

that doesnt make sense if you said it works for you yet your biceps are not responding, maybe it doesnt work for since you are overtraining such a small muscle

bro where do i say my biceps arent responding? i said they are stubborn. this is a new routine and it working quite nicely. they have not responded in the past with once a week. so i changed it and they have seen good results.

maybe i didnt clarify it quite clearly, or you just didnt read carefully.

either way no big deal.

[papi]

Originally Posted by justlift32

bro where do i say my biceps arent responding? i said they are stubborn. this is a new routine and it working quite nicely. they have not responded in the past with once a week. so i changed it and they have seen good results.

maybe i didnt clarify it quite clearly, or you just didnt read carefully.

either way no big deal.

oh i didnt no it was a new routine

no prob bro.

[young_guns]

i have recently made a new programe were i train bi's 2 times a week because mine must be the same justlifts lol, really stubborn lol. but the day after, the are never really sore, every other muscle does, but never my bi's, is this because i am not working them hard enough? or do you guys get the same thing?
thx

[gym_addict]

Tuesday (heavy)
Seated ez preacher curls heavy x 3 6 to 8 reps
Incline d-b curls x 3 8 reps
Hammer curls x 3 8 reps

Saturday (light) little rest between sets to keep intensity and pump
Standing barbell curls (naked olympic bar) 12-15 reps x 2
Standing EZ 21's x 2
Cable rope hammer curls x 2 15-20

[G O R T]

Originally Posted by young_guns

i have recently made a new programe were i train bi's 2 times a week because mine must be the same justlifts lol, really stubborn lol. but the day after, the are never really sore, every other muscle does, but never my bi's, is this because i am not working them hard enough? or do you guys get the same thing?
thx

Working them hard enough is a complex issue.
Soreness is not really important.

I, like many, have seen sudden growth by dropping the curls and concentrating on back volume and intensity.

This makes me think that direct arm work should usually be short and heavy to increase strength for the compound lifts.

bro just cuz your not sore, doesnt mean your not lifting good.