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Thread: Bicep workouts

  1. #1
    TCEL300 is offline Member
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    Bicep workouts

    I was wondering what kinda workouts everyone is doing or has to done to make there bi's grow...I have been training hard for a little over a year and have seen great growth but my bi's are really a weak point for me...any have any suggestions..thank you

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    Ejuicer's Avatar
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    Heavy barbell curls, reverse preachers, seated incline dumbell curls and finish off with a few sets if cable curls.

  3. #3
    TCEL300 is offline Member
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    thank you

  4. #4
    Spaceboy is offline New Member
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    Quote Originally Posted by Ejuicer
    Heavy barbell curls, reverse preachers, seated incline dumbell curls and finish off with a few sets if cable curls.
    tats wot i do, really wrks for me

  5. #5
    TCEL300 is offline Member
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    Now should i do machine reverse preachers, free weight reverse preachers,
    or cable reverse preachers?...I read some article on here and the guy went on about how you should try to use cables at all time....any feedback will help thank you

  6. #6
    collar's Avatar
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    free weight reverse
    u want size
    free weight = sizeeeeeeee

  7. #7
    cannibal is offline Junior Member
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    Like everyone else says, heavy heavy barbell curls and I would say dont be afraid to cheat - using some swinging leverage to be able to throw some heavier weight than you do with strict form. Dont do it all the time, but it works for me when im at a plateau, i work my body parts once a week do 3 week intervals meaning I will cheat for 3 weeks if a particular body part is laggin and the increase in weight of course along with a good diet will usually add some size and will for sure give you more strength. Good luck brother.

  8. #8
    zoso428 is offline Associate Member
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    i let my bis get hit during back day the most and only two like 8 sets directly targeting bis wit heavy barbell curls and sittin dumbells......

  9. #9
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    heavy camber barcurls.. hammers.. thats it when im tryin to get bigger

  10. #10
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    look for an article written by charles poliquin on t-nation. the workout is insane, a completley different type of pump than I have ever experienced. Great for some new growth.

  11. #11
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    heavy barbell cheat curls, incline dumbell curls, and concentration curls-3 sets of each.

  12. #12
    Blown_SC is offline Retired Vet
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    I usually don't do alot for biceps, I get enough from working back; usually just finish up with some hammers, etc...

  13. #13
    Duster is offline Junior Member
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    I do lots for bis...heres what its like...incline dumbell curls, hammers, preacher curls, reverse preacher curls (feels aswome), barbell cheat curls, and cable curls...i think i covered every part...try that and feel the burn

  14. #14
    Blown_SC is offline Retired Vet
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    Quote Originally Posted by Duster
    I do lots for bis...heres what its like...incline dumbell curls, hammers, preacher curls, reverse preacher curls (feels aswome), barbell cheat curls, and cable curls...i think i covered every part...try that and feel the burn
    In the same workout?

    That is some serious overtraining...

  15. #15
    TCEL300 is offline Member
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    how many sets at most should i do for bi's?Also would you recommend doing bi's on back day to get that little extra in?....My bi's are probably my weakest point..I am looking to add size to them..Thank you for the help

  16. #16
    zx2onice is offline Junior Member
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    I like to do bi's on back day, but i also like to give them there own day every once in a while....remember not to fall into the same routine..variation is key to growth. i like hammer curls, preacher curls, just straight up dumbell curls....no cables for me, and i dont feel like i get a good burn doin curls sitting down for some reason....

  17. #17
    collar's Avatar
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    Quote Originally Posted by Duster
    I do lots for bis...heres what its like...incline dumbell curls, hammers, preacher curls, reverse preacher curls (feels aswome), barbell cheat curls, and cable curls...i think i covered every part...try that and feel the burn
    if thats all in one workout...
    its serouis over training i would think

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    I try to focus more on chest, back, and quad growth. When the big muscles grow, the biceps grow with them. I get bigger biceps by keeping the bi training to a minimum, maybe like 2 diff exercises, 7 or 8 sets total.

  19. #19
    decadbal's Avatar
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    dont listen to duster...at all

  20. #20
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    read swoles thread on this

    heavy rows, deads, cleans, etc

  21. #21
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  22. #22
    S.P.G's Avatar
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    Quote Originally Posted by Ejuicer
    Heavy barbell curls, reverse preachers, seated incline dumbell curls and finish off with a few sets if cable curls.
    agreed...add some hammers to .

  23. #23
    Duster is offline Junior Member
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    Quote Originally Posted by Decadbal
    dont listen to duster...at all
    this isnt all in one workout!...sorry i just listed what i do..i switch them up everytime i do bis!...that would be to much sorry guys

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