Bicep advice

[Wiseguy]

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.

[CastorTroy01]

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


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Second this. I don’t 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.

[DigDug]

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.

[HFO3]

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.

[mrogbaby]

Book marked 👌

[Anopolo21]

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.

[Mikey]

How’s your squeeze? No matter the movement, you should be hesitant to really get that squeeze at the top (hurts like a mfer). It’s 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 I’m not focused, just my two cents.

[Koolio]

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...

[jolter604]

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...

[Rot-Iron66]

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.