Bicep advice

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Thread: Bicep advice

  1. #16
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    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.

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    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


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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.

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    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.

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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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