Please Scroll Down to See Forums Below 
solidspine
New member
To gain more strength and girth (wider) do preacher curls with an e-z bar.
Do them correctly and go for heavy weights. 4 sets
6-8 reps to failure.
Then do something simply for the pump, a machine, or dumbell curls. 3 sets 14-16 reps, for a super pump.
Reverse curls and hammer curls are more for your forearms than your bicepts.
Do them correctly and go for heavy weights. 4 sets
6-8 reps to failure.
Then do something simply for the pump, a machine, or dumbell curls. 3 sets 14-16 reps, for a super pump.
Reverse curls and hammer curls are more for your forearms than your bicepts.
