friday is my dedicated arm day I love bicep and tricep super sets but heres the bicep session since that what you're wanting help with
I have a few great staples I use, maybe you’d like this one....its fun if you have a partner, one guy rests while the other goes hard
3 sets alt DB curls slow controlled and high intensity on both long and peak contractsions
3 sets ez curl bar (pass it back and forth) same form
3 sets preacher curl I prefer the one you load with plates but anyone will work. yup same form again
heres the kicker, each set is 1 full minute and no cheating, let your partner spot you to keep your fluid range of motion
go kill it!
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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Some solid advice! whats your split look like ?
Try 21zI 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.