Need help w/ Biceps please!!!!

I'm happy with all my other areas and workout routines except biceps.
My bicep routine consists of:
-Warm-up w/ 21's
-Barbell curl 8, 6, 4
-Preacher curl 8, 6, 4
-Seated incline db curls 8, 6, 4

I think i need to switch it up because i can't get my bi's to grow. What is a good bicep routine that will make them grow? Also should I be doing wide or close grip?

Quote:

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Originally Posted by BigBrad330

I'm happy with all my other areas and workout routines except biceps.
My bicep routine consists of:
-Warm-up w/ 21's
-Barbell curl 8, 6, 4
-Preacher curl 8, 6, 4
-Seated incline db curls 8, 6, 4

I think i need to switch it up because i can't get my bi's to grow. What is a good bicep routine that will make them grow? Also should I be doing wide or close grip?

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Have you tried adding a multi-joint exercise like: weighted close, supinated grip pullups in, like members would for their triceps (close-grip bench presses, dips, etc.)?

You could substitute these for the barbell curls. Keep the preacher curls in and add modified hammer curls.

Quote:

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Originally Posted by Papi93

Have you tried adding a multi-joint exercise like: weighted close, supinated grip pullups in, like members would for their triceps (close-grip bench presses, dips, etc.)?

You could substitute these for the barbell curls. Keep the preacher curls in and add modified hammer curls.

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Agreed 100% as that is what I do.

thanks for the advice, what are weighted close and modified hammers?

EZ curl bar inside grip will do.

should i keep the reps between 8-4 still at 3 sets?

Quote:

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Originally Posted by BigBrad330

thanks for the advice, what are weighted close and modified hammers?

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Get a dip belt that allows you to use more than your own bodyweight. Use a reverse-grip and perform pullups.

Modified hammers start in the same position as a hammer curl (neutral grip). Bring the right hand to the left pec and alternate arms on each rep.

Quote:

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Originally Posted by BigBrad330

should i keep the reps between 8-4 still at 3 sets?

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I would go with 6-8 reps for 3 sets.

looks good ........

thanks guys i'll give it a try