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Biceps
- Thread starter stacked36
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Burncycle360
New member
I use a benchpress bar with 60 pounds on it, I can usually do 4, then probably 6 if I face my arms the other way (but then it works my forearms doesen't it?)
Is that too heavy?
Is that too heavy?
mattcanning99
New member
gymtime said it best when he listed incline dumbbell curls as a must do exercise for bis.
for mass, do standing barbell curls as well, and preacher curls for length and peak. pyramid the weight down for something new as well. overall sets don't need to be extremely high, 6 will probably do it. bis recover faster, so doing them 2X weekly would also be ok.
for mass, do standing barbell curls as well, and preacher curls for length and peak. pyramid the weight down for something new as well. overall sets don't need to be extremely high, 6 will probably do it. bis recover faster, so doing them 2X weekly would also be ok.
Forgot to mention
Also dont do the same exercise each week, try this out
Week 1: Dumbell Curls & Concentration curls
Week 2: Preacher Curls & Hammer Curls
Week 3: Barbell curls & Hammer Curls
etc etc, just keep changing the exercises, to give your bi's a little different workout each time
Also dont do the same exercise each week, try this out
Week 1: Dumbell Curls & Concentration curls
Week 2: Preacher Curls & Hammer Curls
Week 3: Barbell curls & Hammer Curls
etc etc, just keep changing the exercises, to give your bi's a little different workout each time
Lord_Suston
New member
Either you can give arms their own day or you can try to different exercises. I do fast movement incline dumbell curls with good form then I do prewacher curls slow, with a second pause at the bottom, and I mean all the way not half-assing ( even if it means you use no weight) I do three serts each of those and then i do reverse curls three sets . try this for a month then switch it up
This is my favourite mass building routine for bi's, a variation of the pof idea where I hit them from all 3 angles.
standing barbell curls 3 sets 5-6 reps
incline dumbell curls 3 sets 6-8 reps
strict preacher curls 2-3 sets 8-10 reps with a drop set at the end
I find this program always seems to pack mass on my bi's, but when I'm specializing on arms, I'll do a fast and light workout for bi's on back day, tri's on chest day, but also have a separate arm day where I go really heavy and hit them on their own.
standing barbell curls 3 sets 5-6 reps
incline dumbell curls 3 sets 6-8 reps
strict preacher curls 2-3 sets 8-10 reps with a drop set at the end
I find this program always seems to pack mass on my bi's, but when I'm specializing on arms, I'll do a fast and light workout for bi's on back day, tri's on chest day, but also have a separate arm day where I go really heavy and hit them on their own.
Thaibox
New member
Re: RE: Deadlifts
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
BatZgirl said:
Deadlifts are not for biceps but for hamstrings and back instead
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
Lord_Suston
New member
Re: Re: RE: Deadlifts
Now here is some wisdom, good call. How many people do you see in the gym who are tiny and all they do is curls and bench, yet the true freaks at the gym are the guys who do arms the least and have the biggest guns. This is due to their training of the whole body....
Thaibox said:
You missed my point. Deads make your whole body grow. If you're unsuccessful at making your bis grow by isolating them, try not isolating them for a while. You'd be surprised. I've seen too many people try and get one body part to grow, when the rest of their body is small. It doesn't work like that.
Now here is some wisdom, good call. How many people do you see in the gym who are tiny and all they do is curls and bench, yet the true freaks at the gym are the guys who do arms the least and have the biggest guns. This is due to their training of the whole body....
