Bicep growth

[tzan]

My weakest muscle by far are my biceps. It seems however heavy or intense I train them, they don't grow like evrything else. I'm going to switch to doing extremely isolation exercise with very strict form to help really hit just the bicep. When you guys lift them, how many reps do you guys try to get. I usually try to get between 6-10, but I think I'm going to switch it up like I said to very strict form and more reps, like at least 10 reps. Any suggestions???

 

[needsize]

I train all my body part except for calves, with heavy compound sets of 5 reps, followed by higher rep sets, here's an example that has worked great for my bi's
standing barbell curls 5 sets 5 reps
incline dumbell curls 2 set 8-10 reps
preacher curls 8-10 reps

 

[The mann]

YEP.....i like standing barbell curls..6-8 reps....how about trying preachers with a straight bar??.....those gave me an awesome pump....

 

[gixxer]

needsize just a question ...

do you do the incline dumbell curls with the same bench you would use for the incline bench presses or with something thats more upright...

 

[GRIMMER]

Something more upright for me althoug i havn't done them in 6 mo. the whole point of doing them is to realy stretch the bi at the bottom thats why they are so damn hard. Almost any incline will do the farther from upright the harder it is. 45-60 degrees

 

[needsize]

Agreed, I use the regular incline bench, 45-60 degrees is good, I will change the angle every few weeks for a different feel though

 

[Benzi]

I am a firm believer in the HIT method
try this, it has worked wonders for my biceps
3 sets 4-6 reps ex barbell curls
2 sets 4-6 reps seated supinations
2 sets 4-6 reps dumbell preacher curls

 

[cman]

I train bis with tris and forearms. For bis I do 3 sets of 4-6 reps of Standing bb curl and 2 sets of concentration curls 4-6 reps. Thats it, can't complain I have close to 18inch arms, so it's worked for me. Heavy weight,low reps and few sets =growth.

 

[Love Bone]

I do three sets of precher curls, three sets of concentration dumbell curls and three sets of standing curls. The biggest impact I made was the proper form on standing curls. I use to bring the bar to my chin but found it was not isolating the bi. I keep elbows in place and bring it to by chest and afterward I can feel the blood flowing to the bi. I have seen good growth and strength since I changed to this routine although you will never see the gains on bi's you see with chest and legs.