How many sets total do you guys do for Biceps?

[juicy fruit]

and what about reps....?

Some of you guys that have good success with your bicep growth throw out a sample routine because no matter what I try for biceps, they dont seem to grow as fast as my delts, chest, legs, etc etc etc, always laggin behind.....my tri's are fine, but my bi's just seem weak....not strength wise, but aesthetic wise!

 

[louden_swain]

Biceps:

1 set of 10 to 12 reps.

Thats it!!!

 

[c-sharp minor]

Biceps:

1 set of 10 to 12 reps.

Thats it!!!

Yup.


I do that once a week.

 

[Optimus B]

0.

i'd rather save my energy for other lifts. plus, they get a pretty good workout when i work back.

 

[juicy fruit]

What the.

 

[Lord_Suston]

anywhere from 4-9 depending on what I want if I am bulking or not and If I am going to failure, or if they are on there own day.

4 when done with back

9 when bulking on a seperate arm day

sometimes 2 if I am boxing and don't want too much size

 

[DrBones]

I usually do 7-8 sets

5 sets of 5 straight barbell curls
2 sets close grip chin ups (hands facing face)
1 set burnout preacher curls...(LIGHT)

My arms are only around 16" tho....

Plan on trying the dogcrapp style training in September ( I know its far away.. but Im liking 5x5 right now)

 

[Y_lifter]

3 sets of 8-10 straight BB
2 sets DB
2 sets Hammer

 

[Boss101]

Alternate every week picking a different bicep exercises BB Curl/Preacher Curl/DB Curl 2 sets 8 reps.

I find weighted pullups hit my biceps harder then any curling movement.

 

[juicy fruit]

Damn, I guess im doing too many sets...my routine looks something like this, varies though....

Standing Dumbell curls, 3 sets of around 10
Standing Barbell Curl, 3 sets of around 10
Preacher curl, 3 sets of around 10
Incline alternating sitting curls, 3 sets of around 10

Then I usually throw in either Hammers or a preacher machine, sometimes one handed dumbell isolated preachers. another 3 sets....so thats around 15 sets or so