Bicep Help

[MUSTANG_18]

Hey Guys, I though I would post this before I go to the gym to get some ideas. My Bi's are a lagging body part, every thing else looks great but my arms don't seem up there witht the rest of my body. My current routine is
Alternating dumbell curls 4 sets 15-8 reps(increase weight every sets)
Standing Ez-Bar Curl 3 sets 15-8 reps
Consentraition(sp?) curls 3 sets 15-8 reps. I switch between consentraition and preacher curls every month. I train bi's once a week. Could someone tell me a good routine or some ideas to make these things grow. Thanks alot

M18

 

[dissto]

try not training them for a few weeks. most people overtrain their bis. i got good advice from this dude at my gym. my arms were lagging too and he told me to do a seperate arm day. on that day do 6-8 total work sets for bis and tris. 6-8 for each. go heavy, 5-7 reps max. them on your back day, do 3 sets for bis at 12-15 reps. same for chest, do 3 high rep sets with the rope, or skull crushers. this has halped me more that anything that i have ever tried, with the exception of the ian king arm workouts. i put on .5 inches on my arms in 12 weeks gear free.

 

[Real Steel]

Mustang I have the same problem! Try some cable one armed forced negatives at the end of your workout. Use heavy weight and lower with a 3 count . Use your other hand to help get it up. I find that cable negs. help concentrate and deeply penetrate the bi's and not the stabilizers.

 

[babyfaced monster]

try weighted chin ups mustang, this is a different variation but it does work, give it a go.

 

[ajc]

If they are lagging, I will venture to say you are not getting a very good pump in them.

Try doing a set or two at 20-25 reps of your first biceps movement for a warm up pump (trust me it hurts, but it works).

Then, blast them with 110% intensity for no more than 12 working sets (I prefer 8-10).

After your working sets, finish them off with 2-3 sets (10-15) reps of one arm cable curls (bent over).

Definitely include standing barbell/cambered bar curls...I prefer these to be my first bicep movement.

Working them on the same day as triceps may help you get/keep a pump in your biceps.

 

[MUSTANG_18]

Thanks alot for all the advice guys! I'll re-work my rotine with some of your ideas and hopefully get my bi's to where I know they can be. Thanks again

M18

 

[Horny]

Best bicep excercise:

SIZE/MASS/THICKNESS

Cheat Curls (every now and then, no more than 10percent of bicep program)

Heavy Close Grip Pull Ups (on back day, they really help balance the tris and bis, its like the tris can get unproportioned to the bis if they are the only ones getting all the heavy compound excercise work from benching and military presses)

LOWER BICEP

Preacher Curls (makes the bicpe same size from top to bottom)

Standing Reverse curls (fills in outer bottom of bicep)

Reverse Preacher Curls (same as standing but more emphasis on forearms)

DEFINITION/HARDNESS

10-12 reps for 10 sets with dumbells (light weights, mix up grips, like hammer and thumb up etc, and do the twisting ones too)

Supersets

 

[smr91481]

i think barbell curls work best for me. i love them

 

[champion]

BB curls, warm up...15-20 strict/slow 1 set 12 to failure then 3 sets 8-10 failure on each one.
seated alternate DB curls 1set-12 failure 3set- 8-10 failure
Incline DB curls 3set 10-12 (I really like these you can't go very heavy but it will hurt.)

I have used this, I'm not using it right now.. just thought I'd post it.

BTW: WAAAAAAZZZZZZZZZZUUUUUUUUUUUUPPPPPPPPPP STANG!!!

 

[Suspension]

Only once in a while do I do direct work on Bi's & Tri's. Those bodyparts grow easily for me, anything more would be overtraining. But once in a while I like to "shock" em a little. Maybe you should try to take a week or two off arms and see what happens?