Bicep advice

[Blake92]

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.

[Durro]

Well ask your family what they did or do to get their big ass arms they probably don’t even train them or if they do it’s probably just once a week. Try that, lower the volume you do on biceps.

[Blake92]

Im literally the only one that works out. Lol ill try lowering it. Thanks for the input man👍

[Milford King]

Crazy eights.

take a ez curl bar.... standing stance. Start with 8 reps. Then count 8 seconds or pass to partner for his 8 reps. Then do 7 reps, count 7 secs or pass then do 6 reps .. etc until you get to 1 then go from 1 rep back to 8 reps. Do this at the end of your workout and don’t use heavy weights.

also hammer curls and zottman curls (I perform zottman style curls on cable machine)...

only hit biceps once a week .... do back with triceps and chest with biceps and make sure you have a day off between those two workouts.

eat. Rest.

eat some more.

rest some more.

[Milford King]

You should not be able to wash your hair the next day if proper intensity on bicep work is reached.

[Blake92]

Solid advice👍 Ive been wanting to do chest and bis for awhile. Next week Im gonna try it out.

[Rigeu]

When you train biceps for 2 times a week and its a weak point i should pick 2-3 excercises per workout that you feel the most.

Progressive overload is key. So overtime you should be able to add more reps, more weight, less rest between sets or sets/volume.

Yes it will be and has to be a challenge to complete those last reps

Make sure your technique stays good and don’t cheat on those last reps!

Eat & sleep enough, and hit them again as soon as you’re recovered.

Yes a lot comes down to genetics, but you can build some awesome biceps with hard work

Hope this helps

[ArgonCoagulator]

Either Chest/bicep or have an Arm day. The guys I've seen with the best arms have a dedicated arm day. Either of these routines will have you hitting biceps twice a week, indirectly (but still pretty hard) on back day, then on chest or arm day.

[Augustine5I]

Mostly a genetic thing IMO.

Idk how many sets you are doing? But high intensity at no more then 9 sets. So 3 exercises at 3 sets each...

Go as heavy as you can.

Btw, how big are your arms? Should measure them.

How long you been training them??


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[HFO3]

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!

[Obscured78]

Straight barbell curls made my biceps grow the most. Also, alternating DB curls while on an incline bench...

[Sherk]

Extend your arm to full extension before lifting the weight to you without moving your elbows forward. A little tweak most can do to their curl to get more out of it.

[salvaje1028]

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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[biggd]

Train them first in your workout if also doing another body part.

I train them before training back. I also have a dedicated arm day for the 2nd time I train them in the week. I won’t train every muscle twice a week so I can give my arms more priority when trying to grow them more.

Also add some bands in your workout and combine bands and dumbbells too. Also do some higher reps sometimes (20-30 reps) Mix it up.


Rock On

[Joocey]

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!

Some solid advice! whats your split look like ?