Biceps?

Canon · 08-02-2007, 02:27 AM

Hey guys i had a question if I want bigger biceps do i have to lift heavy do between 6-10 reps or can i do more reps or it doesn't matter?

monkeybiker · 08-02-2007, 03:07 AM

6-10 is good. The idea is to lift heavier. I.E if you are using 30kg now aim to be using 35kg then aim for 40kg then more.
Pull ups are good for biceps.

Canon · 08-02-2007, 03:25 AM

ok thanks for the tip

Fitz O'rourke · 08-11-2007, 10:31 PM

to build and tone muscle the rep is around 8 - 12,
aslo you might want to consider doing bicep pyramids and drop sets thats how you get the most out of your workout instead of just doing sets.

Mygeeto · 08-11-2007, 10:48 PM

yer.. 6-12 reps dude but really soo long as the muscle is being exerted and working hard

**Teamorbit** · 08-12-2007, 03:41 AM

I do 4-6 reps . I think all of these guys are right but really depends on what kind of intensity you can bring in a rep range that is right for you. 4-6 is ideal for me but mabey not for other. When ever I hit a plateu on biceps I give them there own day and just beat them to the ground. That seems to get them growing again. They are such a small muscle and a widley used one that sometimes they need special attention. lol

Fitz O'rourke · 08-12-2007, 03:44 AM

I dont need to say do your reps slowly, but on the last couple of reps controll the weight on the way down (extension) very slowly to really feel it burn.

Beefcake · 08-12-2007, 04:10 AM

The negatives are just as important as the positive movements.

**chrispghmuscle** · 08-12-2007, 11:11 AM

TeamOrbit called it..

ACEPLUMBING · 08-15-2007, 12:45 PM

YOU WANT BIG BICEPS? THEN YOU HAVE TO DO SQUATS AND DEADLIFTS...THEY MAKE UR MUSCLES GROW BIGGER FASTER AND YES OF COUESE YOU HAVE TO DO PULLUPS,SEATED ROWS,BENTOVER ROWS..PLUS BICEP DB CURLS,BICEP BB CURLS AND HAMMER CURLS AND EAT A LOT AND SLEEP 8 HOURS EVERY NIGHT AND ONLY DO THESE ONCE A WEEK...

albertm275 · 08-15-2007, 03:50 PM

all these guys have great advice...again...ya gotta figure out what your body responds best to. I've always made great gains with seated dumbell curls and preacher curls in the 8-10 rep range....also remember to hit them with hammer curls....and at the end i completely finish them off with preacher dumbell curls...hit them real hard and they'll grow.

Temujin The Great · 08-17-2007, 01:12 PM

6-8 reps 3 or 4 sets ..and i usualy work my every arm single.