biceps

[adam241]

can anybody out there give me some good advice on working biceps? I change up regularly, vary through heavy and light sets,
still I get real sore sometimes (about 2x a month) and at other
times a good pump but nothing else (about 2x a month) Please
give me a good bicep spliting workout, triceps too would also
help. I gotta break the 15 1/2 plateau.

 

[needsize]

Here's the arm routine I used to get mine to 18"
Bi's:
standing barbell curls 3 sets 5 reps
incline dumbell curls 3 sets 6-8 reps
preacher curls 2 sets 8-10 reps

Tri's:
close grip bench 3 sets 5 reps
heavy weighted bar dips 3 sets 6-8 reps
skull crushers 3 sets 8-10 reps
(sometimes) overhead extensions either with either 1 dumbell or EZ curl bar 2 sets 8-10 reps
I do more sets for tri's as I need to bring them up to par

 

[tzan]

I just switched up my splits so I'm working back with bi's which I believe is better for bi's. Heres what mine looks like.

Barbell Curls 3 sets x 8-10reps
Incline Dumbell Curls 3 sets x 4-6reps
Standing DB Hammer Curls 3 sets x 8-10reps

I really love incline DB curls, I think their underated.

 

[WannaBPowerful]

SUPERSETS...

I have been going heavy and using supersets a lot, and my biceps have grown a LOT in the last 2 months iv been doing it. I do my regular exercises, but the last set is a superset. If you want mass, very heavy barbell curls and alternating dumbell curls have given me a lot. Dont sacrafice weight for form tho, but its ok to cheat a little on the last rep.

 

[Getdownonit]

i have recently switched to doing arms on there own day and this is my routine

Tris and bis supersetted

Skulls with preacher curls rest pause. 20 second pause.
7/5/3 3 sets. Take your 7 rep weight for this exercise. Do your 7, pause, 5, pause, 3. 1 set Skulls then 1 set preachers.

French press supersetted with hammer curls
1 x 12 heavy
1 x 8 really heavy (failure)
1 x 4 stupidly heavy (failure)
1 x 1 Take 1 rep max and up it a little. (do a second rep assisted if you have a spot)
1 x rep out. Take the weight from the 8 rep set and try and do 12!!!!! Assisted will be ok when you fail. This is not a drop set though, so have a break after the 1 x 1 set.

Superset 21’s cable pushdown and lying cable bicep curls.
1 set .

This is my best arm routine to date and gave me an enourmous pump

 

[Vegaman]

Frustrated with arms.

How many times do you guys train arms per week? I train bi's and tri's once a week and use similar routines to the ones above yet I can't seem to make gains on my arms. Every other body part of mine grows and I currently bench 275lbs for reps, all natural. My thighs have grown an "1 1/4 in the last month and everything else grows except my friggin arms. I've read train them once a week, twice a week, all kinds of stuff. I can't get the fuckers to grow! I do a complete body work out including deadlifts and squats.

Maybe my routine sucks. Have a look at it and critique it. Thanks.

Day 1: Chest, Bi's and forearms.
Day 2: Quads, hams, calves, abs
Day 3: Back, Triceps
Day 4: Shoulders, calves, abs
Rest

Sometimes I take another day off after day 2, depending on how I'm feeling.

Any help to make my arms grow would be greatly appreciated.

Also, I eat 6 meals a day, high in protein.

 

[b fold the truth]

Glad to see some more KY folk on here

What are your overall goals, bodyweight, time training..etc...

B True