My biceps just wont grow....almost loosing it.

[me2dammit]

hammer curls

Try hammer curls for about 4-6 weeks, will put some size on your forarms and upper arms, after that hit some basic dumbell curls and barbell curls.

Tweak your rep scheme to.

 

[B-legit]

HEAVY cheat curls worked for me. I still have lagging biceps, but now they are really showing some improvement do Arnold's favorite movement for biceps.

 

[Mentor]

Arnold's favorite movement for biceps - what movement is that???

 

[Otis2]

If you are doing all sets to failure then you are overtraining. 9 sets to failure on a small muscle like the bicep is way too much. Maybe take just the last set to failure.

 

[BlackJack]

I don't know arnold favorite, but my personal favorite is heay dumbell curls on the incline bench. Works great, it should be in every bi workout.

 

[Mentor]

thanks for your tips...anyone has a whole routine you wanna share with me... and anyone know about Arnold's favorite movement for biceps.???

 

[SofaGeorge]

thanks for your tips...anyone has a whole routine you wanna share with me... and anyone know about Arnold's favorite movement for biceps.???

Arnold's favorite biceps exercise was a seated dumbell curl where he leaned slightly over while sitting on a flat bench... one hand on his thigh and the other hand holding the dumbell between his legs WITHOUT TOUCHING ANYTHING (i.e., no bracing at all.) Then you do smooth even one arm curls.

This is definitely the biceps exercise that I have experienced that seems to most directly blast the biceps.

Arnold used to say that the biceps were the EASIEST muscle to build up. Most of the times when guys biceps are lagging they are going too light or using cheating form to throw the weight up.

Listen to Zyg on this one. You may think your form is good. I'd bet money you cheat and don't isolate properly.

My recommended routine for you:

Either standing EZ BAR curls or Preacher Curls
3x6-8
Arnold Curls or Incline Dumbell Curls
3x6-8
Scot Curls or Hammer Curls
3x6-8

And... big and...

Make sure you are doing Pull ups and Barbell rows (Yates style) on your back day.

 

[HighIntensity]

superset your bis and tris

case closed

 

[DrZaius]

what I meant is that most people curl the weight until the wrist comes up really high, but that takes the bicep out of the exercise and uses the shoulder. If you lock your elbow into your side you will see that your arm doesn't come up that far at all.



Peace
DrZ

 

[solidspine]

I have three very good body parts and 11 or 12 really bad body parts, seriously my biceps, triceps and forearms are exactly where I want them, good size and good definition.


First are you maybe over training your arms, and second do you mix up your routine?


My favorite and most effective bicep workout is simply:


1) Preacher curls with an EZ bar-heavy, perfect form.
2) Dumbbell curls-light seated for the pump.


I usually do biceps and triceps on my chest day and forearms on my leg day. Only work all three-body parts once a week.


From a gear stand point Russian d-bol really blows up my arms.