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  1. #1
    pumped420's Avatar
    pumped420 is offline Junior Member
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    trouble with the biceps

    I know that I have non symmetrical biceps and they both lack a lot of mass too; definetely a weakpoint of mine. my routine usual goes like:

    BB curls- 2 warm ups of 10, 2 heavy of 4-6
    DB curls (seated one arm's sets at a time) - 3 sets of about 8
    Hammers- 3 sets 10, 6-8, 4-6
    occassionally some drop sets, 21's etc.

    yesturday i did this routine and i thought it was feelin okay but my right bicep is really core and my left isnt really. I really need help!

  2. #2
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by pumped420
    I know that I have non symmetrical biceps and they both lack a lot of mass too; definetely a weakpoint of mine. my routine usual goes like:

    BB curls- 2 warm ups of 10, 2 heavy of 4-6
    DB curls (seated one arm's sets at a time) - 3 sets of about 8
    Hammers- 3 sets 10, 6-8, 4-6
    occassionally some drop sets, 21's etc.

    yesturday i did this routine and i thought it was feelin okay but my right bicep is really core and my left isnt really. I really need help!
    well, on my body that is over training . all the sets are just unnecessary imo. when i used to do volume, i kept my sets at 4-5 total

  3. #3
    justin2305's Avatar
    justin2305 is offline Senior Member
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    this is my bicep routine and its working for me oh and u have to be sure and hit all parts of ur bicep....
    BB curls 4sets of 10
    DB preacher curls 3sets of 8
    hammer curls 3sets of 10
    and finish with reverse grip straight bar cable curls for 3sets of 12 low wieght
    thats good for me but i also only workout one muscle a week and i hit that muscle hard as hell...good luck bro

  4. #4
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by justin2305
    oh and u have to be sure and hit all parts of ur bicep....
    Very simple to do w/out double-digit sets for a rather small bodypart.

    12 sets of bi's = intensity of Richard Simmons in my book.

    Hey, if it works for YOU, wonderful.

    ~SC~

  5. #5
    needmorestrength's Avatar
    needmorestrength is offline Anabolic Member
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    Quote Originally Posted by SwoleCat
    Very simple to do w/out double-digit sets for a rather small bodypart.

    12 sets of bi's = intensity of Richard Simmons in my book.

    Hey, if it works for YOU, wonderful.

    ~SC~
    Hey Swole.. doing your 5-6 sets for biceps is that once a week or twice a week? sorry to hijack

  6. #6
    uttyler dude's Avatar
    uttyler dude is offline Associate Member
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    bro i change my routine every week. i never let my arms get comfortable to one exercise

  7. #7
    decadbal's Avatar
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    heavy db curls for me, and hammers.

  8. #8
    se11 is offline Associate Member
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    Quote Originally Posted by uttyler dude
    bro i change my routine every week. i never let my arms get comfortable to one exercise
    yea, change your routine every week or so. however, i almost 95% of the time do barbell curls. there the major gainer for bi's. otherwise i switch it up between concentration, preacher, hammer, seated, and incline, and whatever else.

  9. #9
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by needmorestrength
    Hey Swole.. doing your 5-6 sets for biceps is that once a week or twice a week? sorry to hijack
    it was me who did the 5-6 sets. when i did the high volume 5-6 sets, i did it 1 a week.

    to my whole bi like swole said to, i this was my routine

    b.b curl-2 sets
    incl d.b. curl-1 set
    d.b. preacher curl-1 set
    d.b. hammer curl-1 set

    on occasion,and i mean rarely, you can add an extra set to the incl d.b. OR preacher for 6 sets

  10. #10
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    ya see im at the other side of the spectrum... i did around 8 sets for bis and my arms just didn't grow whereas everythin else has, if its a weakpoint cut back on your other training ie less sets on chest shoulder and back and add some more sets to ur bis and tris, so they don't get wasted by the bigger movements

    just my 2 cents
    whatever works best for u, everyone is different

  11. #11
    tomaccojuice is offline New Member
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    If you are having problems keeping the workload on your biceps balanced, try doing chinups (weighted or unweighted).

  12. #12
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    maybe what you need to do is focus on you back. often, that is what limits bis.

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