Help...my biceps are terrible.

[MonStar1023]

I am different in that way too. My bodyparts wont grow AT ALL from HIT type training with only a few sets per bodypart. I just agree with everyone else though standard barbell curls are GREAT for building up your biceps I think. Heavy, with perfect form. Also hammer curls for your brachialis, I like to do them in front of my body bringing each dumbbell to my opposite pec. If your confused I can explain better. After hitting my brachialis real hard my biceps REALLY grew along with the size of my upper arms.

 

[justinf22]

thanks alot guys , good info. I dont like to work biceps with back cuz i feel i might be overtraining. I usually work them with chest. I think my new routine will be the following:



Standing Barbell curls - 1 warmup 3 sets x (8-10 reps till failure)

Incline bench dumbell curls - 3 sets 10-12 reps

cable preacher curls - 3 sets 10-12 reps

Im not gonna worry about hammer curls cuz my brachialis and forearms are huge compared to my biceps.

 

[DEI]

1)I do warm up and pump in my first excercise:
3 sets of 21

2) then one heavy excercise like standing barbell curl with heavy weight 3 sets 8 reps

3) one excercise of technique and precission like incline bench dumbell curls 3 sets of 10 reps.

that works for me

pump
strength
technique

 

[GenetiKing]

If you are training hardcore...to complete failure on each set, then 6 sets is plenty for biceps which are relatively a small bodypart.

Try this:

Standing straight or EZ bar curls, 2 x 6-8 (not including a light warmup set)

Preacher curls 2 x 6-8

Seated incline bench DB curls (hammer style) 2 x 10-12

The rep ranges indicate a weight. You should be achieving concentric failure within the given ranges, if not adjust the weight. This also incorporates points-of-flexion (POF) training so that the biceps (which happen to be multi-joint muscles) are hit from every angle. Once a week will be plenty.

Make sure your diet is in order first. I see lots of people asking training questions when the problem lies with diet. Sometimes people don't eat as much or as good as they need to be in order to grow even when they think they are. If your body is receiving the nutritional support it needs, 9 times out of 10, you will grow.

Good luck.

 

[Robboe]

Geneticking is dead on, but i still personally think tht 6 sets for such a small muscle may hamper optimum growth.