Bicep advice

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    Bicep advice

    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.

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    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.

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

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    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.

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

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    Book marked 👌

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

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    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

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    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.

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    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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    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!

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    Quote Originally Posted by HFO3 View Post
    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 ?

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    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.

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

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    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.

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