Help On Biceps

Justin Jay 1224 · 02-12-2008, 09:30 PM

Alright my forearms are a pretty good size , my shoulders are good and my triceps are doing fine but i really need to gain ALOT more bicep size, right now thier not the size i want so i need like an amazing bicep workout to help.

any suggestions?

hollywood44 · 02-12-2008, 09:48 PM

OK WHAT I DO IS PULL DOWNS IF YOU DONT KNOW HOW THIS IS HOW TAKE ON THE TOP OF EVERY MACHINE THERE IS A BAR

Justin Jay 1224 · 02-12-2008, 09:57 PM

so start doing more pull downs , i need to get like a set routine going just for biceps

KM · 02-12-2008, 10:06 PM

What's your current Biceps routine?

Justin Jay 1224 · 02-12-2008, 11:11 PM

stretch

Dumbbell Curls 2 sets 8-10 reps
Barbell Curls 2 sets 8-10 reps
Triplet curls 3 sets 10-10-10 reps total 30

thats it

KM · 02-12-2008, 11:39 PM

Search the forum for alternate exercises. Find a rep count you think works for you. And alternate your exercises frequently to shock growth.

I 4m Legend · 02-13-2008, 12:06 AM

I would reccomend doing more sets and alternate. Biceps for me become very used to the a set routine and resulted in not changing. So maybe supplement preachers. I know that a lot of people are against these but I really feel it if you keep great form. Hammer curls also make your bicep much bigger by developing your brachii. I would also say to try switching up the speed and weight that you work your biceps. Sometimes you need to listen to your body rather than being a form freak.

BigPoppaSnake · 02-13-2008, 01:20 PM

Are you sure its your bicep and not your arm size? Because 2/3 of your arm size is your triceps. If not then try these

Preacher curls
Reverse grip barbell curls
Hammer curls
Cable curls
Concentration curls till you burn out and cry like a baby

wrestlingstalion2 · 02-13-2008, 01:27 PM

alright man her yah go. do this up itll feel great and youll notice the gains in the first couple weeks.

Barbell curl 4sets 6-8 reps
dumbbell curl 3sets 6-8 reps
Hammer curls 3 sets 8-10 reps

that should work out pretty well. try it out see how you like it. hows the rest of youre routine look?

KM · 02-13-2008, 03:46 PM

The Biceps are really small muscles. So you don't need to really blast them. They get worked pretty hard with other bodyparts as well. I know with me, I can overwork my Biceps real easily. I'm pretty sure it's the same with a lot others. See what's the best for you

hollywood44 · 02-13-2008, 03:57 PM

yea KM is right about that. I would suggest doing a lot of curls. depending on how much you can do i would say go up 5 pounds each set, until you know you are uncomfortable doing more.

**mr_bhana** · 02-13-2008, 04:14 PM

Incline curls are great

Cain Marko · 02-13-2008, 06:40 PM

KM hits the nail on the head again