i need a new bicep workout

ognickyk · 03-20-2008, 10:51 AM

hey guys..watsup?...i noticed yesterday that: 1. My biceps are weak...and 2. my workout for them is boring.

the workout i do consists of : db hammer curls X 4 sets
Barbell curls X 4 sets
Preacher curls X 4 (last 2 sets w/ negatives)
concentration curls X 3 sets

What else could i do to make my biceps stronger?...any excercises and workouts are welcome

**under construction** · 03-20-2008, 11:18 AM

cut down volume x at least 3 sets

thenewbreed · 03-20-2008, 11:28 AM

cut the volume down your biceps are a small muscle and it is commonly overtrained. not only do they need little volume but they also dont need alot of weight to stimulate growth

ex: routine

barbell curl 4 x 8-10 scott curl/preacher curl 3 x 8-10

you can switch up excercises every week if you like for diff. angles and so on

**ZackKnight** · 03-20-2008, 01:26 PM

do diff angles and diff grips. This will hit your biceps with a few diff kinds of new exercises and you will definitely see diff results.

ognickyk · 03-20-2008, 01:55 PM

thanks guys....i know some people like to do pyramids and stuff like that..maybe ill try that for biceps?

Lulence · 03-20-2008, 02:22 PM

if you 'overtrain biceps' bby doing 3 excercises or so, does that affect the way they grow if you give it enough rest time? If my biceps dont get sore, i would think to do as much as possible..

miggitymags · 03-20-2008, 02:39 PM

My favorite bicep routine that I've been doing for awhile with results -- A buddy and I got this from a Frank Zane article:

These 3 are superset (one after another) and are performed on the FLAT side of the preacher. In other words, you will need to raise the preacher up, stand on the other side, lean against the pad with the back of your arms against the flat side..

1. Dumbbell curls x 8 -12 reps (both simultaneous)
2. Barbell curls x 8 - 12 reps (wide grip - outside shoulders)
3. EZ bar reverse grip curls x 8 - 12 reps

3 - 4 sets..

It is allot of reps, with lighter weight, but the pump is insane. I've been doing this for a while and I love it.. I usually alter weight and rep range accordingly.. Try it once - its tough - but the pump is awesome...

***Other ideas: 21s, Reverse grips, Arnold's, Up and Down the Rack, High Cable curls, Cable curls lying flat, Seated barbell curls, Incline DB curls...

**ZackKnight** · 03-20-2008, 03:44 PM

there's a phrase that's been thrown around, it has some truth and some falses, but here it is

"you can't over train, only under eat and under recover"

take it for what u will man

I 4m Legend · 03-20-2008, 06:34 PM

****in awesome quote and btw you can't superset twice back to back, that would be considered a triset.

**mr_bhana** · 03-20-2008, 06:38 PM

I do 7 sets total with 2 excercises
Barbell curls x4 sets
Incline Curls x3 sets

With maximum intensity, your Bi's will die

**ZackKnight** · 03-20-2008, 06:56 PM

the major power muscle for the brachialis group is the Brachialis muscle itself. You'd be amazed that the bicep actually has much less involvement than people think. That's why when you're hands are supinated that you can do more than when they're pronated. Supination causes the bicep to be used with the brachialis and will cause an increase in strength compared to pronation, where you only use the brachialis and the extensor muscles of the forearm.

Determined 08 · 03-20-2008, 08:56 PM

Four exercises, four sets of biceps when done on an arm day with four exercises, four sets of triceps. If putting in a split like chest/tri's and back/bi's you only need 3 exercises for four sets for bi's/tri's. Find what works best. I recently have done more sets to see the difference and I like Zack Knight's quote. With adequate sleep, food, etc your recovery time will be quicker. Take this into consideration.