Bicep growth

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Thread: Bicep growth

  1. #1
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    Bicep growth

    I usually train biceps with four exercise...usually three sets per exercise with 10 reps. I am having trouble growing them. I was thinking of increasing the reps to 20. What are your guy's thoughts?

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    I'd go heavier actually. Try 2◊6-8 to failure then 1 good metabolite(hi rep/burn) set of 20+ reps

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    Pick 2 exercises. Train each exercise once per week.
    so thatís hitting biceps 2xper week.
    do 3 sets all to failure. 6-9,10-12,15-20
    add weight or reps each week. If you fail to add weight reps change the exercise. Continue ad nauseam.
    I think more volume is hardly ever the answer.
    Progressive over load, intensity, frequency, and recovery.
    If your Db curl for example goes from 20lbs for 6 reps to 50lbs for 9reps then they will grow.

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    Bicep tricep forearm
    rope pushdown 3x12 54kg 15
    v bar pushdown 2x12 full stack plus 25kg
    skull crusher 2x12 30kg12 45kg 10
    ^superset close grip
    1 arm cable 3x10 18kg 12 23kg 10
    kick backs 2x15 44kg


    bicep curl easy bar 2x12 35 45
    Cable arm curl 3x10 18kg
    preacher curl 3x10 32 15 36 12
    hammer curl seated 2x10 22kg
    hammer rope high 3x15 50kg
    concentration curl 2x12 22kg


    FOREARM
    barbell curl 4x10 80kg 100kg 3
    cable curl 2x12 64kg
    dumbbell reverse curl 3x10 18kg
    reverse forearm curl 3x10

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    Quote Originally Posted by Bft84 View Post
    Pick 2 exercises. Train each exercise once per week.
    so thatís hitting biceps 2xper week.
    do 3 sets all to failure. 6-9,10-12,15-20
    add weight or reps each week. If you fail to add weight reps change the exercise. Continue ad nauseam.
    I think more volume is hardly ever the answer.
    Progressive over load, intensity, frequency, and recovery.
    If your Db curl for example goes from 20lbs for 6 reps to 50lbs for 9reps then they will grow.
    This

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    When you can curl 135 for 3x10 your biceps will be bigger than they are now...don't overthink how to get bigger...the more weight you can use the bigger you'll be...

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