Ok guys, try to give me some new ideas and info.

[WannaBPowerful]

I need my biceps to gain alot of size. I have done everything there is to do thats basic. Barbell curls, cambered bar curls, alt. dumbell curls, incline curls, machine and cable curls, high reps, low reps, heavy weight, light weight. I need some new tricks or anything else anybody knows of. How do you feel about supersetting biceps too? Any information you can give me here will help. I usially do 10-12 sets and do biceps on their own day.

 

[bignate73]

looks like you have it covered. there is only so many ways to curl the arm....
probably nothing new in the way of exercises.

do you train them on their own day? (meaning not with back)
if you train them with triceps, do you do biceps first?

i wouldnt recommend supersetting (unless once in a while) if your goal is to stimulate the fast twitch fibers.

break up your workout into something like this for a while

-heavy lower rep movement (maybe standing curls) 4-6 range 4 sets after a warmup.
-moderate-lighter controlled movement (preachers) 8-12 range 3 sets. could even do strip sets here*
-moderate weighted hammer curls or rope cable curls 3 sets (for brachialis, brachioradialis)

*reason i say do strips sets now (which contradicts myself earlier) is that you already taxed the fast twitch fibers in the first exercise, now on to the slower twitch. we want growth everywhere, even if its a little.

keep in mind you may be able to handle more workload or less, so adjust your sets accordingly. i gave just a general guideline.

if this direct approach doesnt pan out...here is the next possibility.

dont train biceps!

i'll explain.
go balls to the wall on back exercises, anything that requires the biceps to work hard indirectly . heavy underhand pulldowns, heavy bent over rows with hands supinated, even upright rows for shoulders. force them to handle weight they may not encounter normally or may be slightly fatigued to handle from doing biceps weekly. now they are fresh and you can make some good progress on back as well.

just a few ideas.

 

[thriller]

preacher curls

 

[strong island]

Do yourself a great favor...go to www.t-mag.com and do searches. There is a lot of good shit over there.

Many different ideas by a lot of smart mother fuckers. Guys like Charles Poliquin, Ian King, Charles Staley etc etc.

You'll get a lot of ideas and you'll learn a lot about rep and set theories. TUT (time under tension) principle, periodization etc etc.

I always go back there to read shit when I am bored.