Bicep advice

Page 2 of 2 FirstFirst 12
Results 16 to 25 of 25

Thread: Bicep advice

  1. #16
    Senior Member


    Join Date
    Nov 2013
    Posts
    1,387

    Thanks Thanks Given 
    17
    Thanks Thanks Received 
    527
    Thanked in
    372 Posts
    Rep Points
    2147483647

    I only work biceps once a week.

    Dumbel incline curls 4 x 12
    Dumbel Hammer curl 4 x 12
    Close grip pull ups 4 x 12
    Finish with 21's x 4

    Let them rest for the rest of the week. They get a pretty good workout during back day as well. Watch them grow.

  2. #17
    Junior Member

    CastorTroy01's Avatar


    Join Date
    Nov 2020
    Posts
    23

    Thanks Thanks Given 
    1
    Thanks Thanks Received 
    14
    Thanked in
    8 Posts
    Rep Points
    140100

    Quote Originally Posted by salvaje1028 View Post
    Stop doing after back they are already exhausted you wont be able to go hard on them plus watch your form concentrate on the muscle do it slowly let your ego in the parking lot i see a lot of guys swinging heavy weight n no a fucking pump or vein anywhere do it first of the week with chest or shoulder no back the next day let it rest n see what happens good luck


    Sent from my iPhone using Tapatalk
    Second this. I dont profess to be a personal trainer or something but I see so many people at the gym do this goofy swinging dumbbell curl exercise. Doing arms should fuckin hurt.

  3. #18
    Junior Member


    Join Date
    Nov 2020
    Posts
    20

    Thanks Thanks Given 
    13
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    40100

    This is what has worked for me to grow my biceps... I have been finishing off my back/bi day with close grip cable rows, with the last set being a drop set. I believe this targets the brachialis more, but it's a very important muscle when it comes to giving the appearance of large biceps. My arms have grown about an inch in the last 4 months.

    When it comes to curls it's important to keep the muscle contracted all the way to the bottom of the negative. Make sure you can still feel some contraction until your arms reach full extension. Hope this helps.

  4. #19
    NO LIMITS.
    SUPER MOD

    HFO3's Avatar


    Join Date
    Feb 2013
    Posts
    10,085

    Thanks Thanks Given 
    2,587
    Thanks Thanks Received 
    6,020
    Thanked in
    3,554 Posts
    Rep Points
    2147483647

    Quote Originally Posted by Joocey View Post
    Some solid advice! whats your split look like ?
    Id write it here but I'll be updating this week in my log with the details you want to know, the link is in my sig.

  5. #20
    Member


    Join Date
    Jun 2020
    Posts
    71

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    11
    Thanked in
    10 Posts
    Rep Points
    2247688

    Book marked 👌

  6. #21
    Member


    Join Date
    Nov 2019
    Posts
    98

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    30
    Thanked in
    24 Posts
    Rep Points
    300100

    21's. Do this for 3 different exercise. Take a weight you can curl 7 times. Immediately after the 7 reps strip the weight, hit it 7 more times. Strip some more weight and finish with the last 7 reps. So those 21 reps are 1 set. Do 3 set per exercise.

  7. #22
    Junior Member


    Join Date
    Dec 2020
    Posts
    14

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    3
    Thanked in
    2 Posts
    Rep Points
    30100

    Hows your squeeze? No matter the movement, you should be hesitant to really get that squeeze at the top (hurts like a mfer). Its a vital part of building the mind-muscle connection. Biceps work is sometimes far too easy to cheat yourself on by engaging complementary muscle groups. I think you should really master the feel of isolation movements then bring that awareness to larger movements. My shoulders take over all my upper body exercises if Im not focused, just my two cents.

  8. #23
    Member


    Join Date
    Oct 2019
    Posts
    77

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    36
    Thanked in
    30 Posts
    Rep Points
    2380683

    Easy...just put a 45 on each end and start curling,..when you can get 3x10 your biceps will be bigger...take a few minutes between sets....finish off with a couple sets of dumbbell hammer curls...

  9. #24
    Snorts raw tren

    jolter604's Avatar


    Join Date
    May 2015
    Location
    Los Angeles
    Posts
    3,171

    Thanks Thanks Given 
    2,566
    Thanks Thanks Received 
    814
    Thanked in
    567 Posts
    Rep Points
    2147483647

    Quote Originally Posted by Blake92 View Post
    I seem to grow everywhere but my biceps. Im currently hitting them twice a week after back. Any tips for growing them? Im wondering if its just genetic. Even though every male in my family has big ass arms.
    Try 21z
    And just keep changing your routine and keep a good combo so that you hit both heads each equally each time.
    I really line incline curls then go to preachers.
    Shit like that

    Eat, pound, sleep...

  10. #25
    Senior Member

    Rot-Iron66's Avatar


    Join Date
    Dec 2015
    Location
    New England
    Age
    54
    Posts
    1,817

    Thanks Thanks Given 
    52
    Thanks Thanks Received 
    920
    Thanked in
    564 Posts
    Rep Points
    2147483647

    When I used to work biceps, I would do my normal routine (3-4 exercises) the last one being preachers.

    Example:

    Barbell curls - 4 sets
    DBell curls - 4 sets
    Peachers - 4 sets

    I would always do slow negatives on the preachers (each set) after I couldn't do a positive anymore.
    Partner would lift it up for me,and I'd do the negative (like 3-4 after each set).

    Then I would do one set of up/down the rack of dumbbell curls to finish. I haven't done biceps in years (I do sort of a Wendler 5/3/1 thing with lots of Tricep stuff).
    But I remember the growth I got from my old routine.
    ~
    "Milk is for babies. When you grow up you have to drink beer." - Arnold
    [[[[------------------]]]]

Similar Threads

  1. Bicep Feels like a flat tire ( Advice Please )
    By GemminLemon in forum Muscle Central
    Replies: 16
    Last Post: 04-24-2018, 12:40 PM
  2. Bicep help!!!!
    By ddeal1 in forum Muscle Central
    Replies: 13
    Last Post: 03-12-2017, 11:11 PM
  3. Bicep
    By ICIRIUIKIID in forum Training
    Replies: 25
    Last Post: 03-16-2014, 04:18 AM
  4. Fucked up my bicep - need advice
    By Kyoshkin in forum Muscle Central
    Replies: 14
    Last Post: 03-13-2014, 12:07 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2012-2021 Anabolic Steroid Discussion Forums