How many sets for bis?

[Grantsdu]

How may sets shuold I be doing to get some good size on my bis? Whats a good routine for them?

 

[The Red Dragon]

5x5 bicep curls (strength/testosterone)
3x8 incline db curls (hypertrophy/gh)
3x8 preacher curl (hypertrophy/gh)
setxreps

 

[The Shadow]

I do a pof if I train them separately:

Barbell curls - 4 sets of 6-8
Incline curls - 3 sets of 8-12
Concentration Curls - 3 sets of 8-12

Forearms:

Wrist curls
Reverse Wrist curls
Wrist Roller

 

[The Red Dragon]

Wrist roller, never heard of that before

 

[RusPA81]

Wrist roller, never heard of that before

Its actually very common. It comes in two forms. Either an actual machine with a bar on top and the goal is to roll the bar with you hands until the weight hits the top and then you lower it back. It also comes with a bar attached to a rope and you attach weight to the bottom of the rope and again you roll the weight up. I hope my explanition makes sense.

 

[Lee]

I do 5x5 standing barbell, then 2x10 standing hammer, then maybe some cable isolation for kicks.

 

[gymtime]

Seven sets.....tops.

 

[ANABOLICK1]

one working set

 

[Zander1983]

I'm doing 1 DC style set at the moment. Previously I wasn't doing any.

I think they get enough work from chinups, pullups and rowing movements. They are a very small muscle, afterall.

 

[vinylgroover]

I do 7 sets

5 x 5
2 x 8