biceps!

[phil369]

gentlemen, what exercises were the most successful in growing larger biceps for you. They seem to be lagging behind my other muscle groups. I train 2x a week 10 sets a piece with dumbell and barbell curls. i dont wanna hit it too hard cause i am natural for now and fear of overtraining.

Any help would be appreciated.

 

[Eminem]

From my experiences and what i have read of others once a week should be enough for sufficient growth. You work biceps when you do back also so take that into consideration. I feel 8 sets is plenty for biceps to grow, just go heavy and be patient.

Exercises
barbell curls
db curls
Preachers or hammers


Those work best for me

 

[Fatty4You]

My biceps haven't really responded too much to anything, but last week i went heavy on dumbbell curls for 3-5 reps and my biceps were toasted for like a week. From that brief experience I would say go HEAVY!

-Fatty

 

[Jman88]

I usually superset my bis with my tris and it has worked well.

I do BB Curls, Hammer Curls along with Rev. Grip Benches and Dips.

 

[phil369]

thanks for help I'm gonna keep pushing it harder until I either snap or grow!

 

[needsize]

Stick with heavy compound sort of movements, stay away from machines.

These 2 exercises have put the last 2 1/2 inches on my arms
standing barbell curls
incline dumbell curls
preacher curls
Keep them all strict, you cheat no one but yourself when you swing the weights