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  1. #1
    BigBrad330's Avatar
    BigBrad330 is offline Associate Member
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    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?

  2. #2
    Papi93's Avatar
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    Quote 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?
    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.

  3. #3
    Massacre's Avatar
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    Quote 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.

    Agreed 100% as that is what I do.

  4. #4
    BigBrad330's Avatar
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    thanks for the advice, what are weighted close and modified hammers?

  5. #5
    Massacre's Avatar
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    EZ curl bar inside grip will do.

  6. #6
    BigBrad330's Avatar
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    should i keep the reps between 8-4 still at 3 sets?

  7. #7
    Papi93's Avatar
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    Quote Originally Posted by BigBrad330
    thanks for the advice, what are weighted close and modified hammers?
    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.

  8. #8
    Papi93's Avatar
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    Quote Originally Posted by BigBrad330
    should i keep the reps between 8-4 still at 3 sets?
    I would go with 6-8 reps for 3 sets.

  9. #9
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    looks good ........

  10. #10
    BigBrad330's Avatar
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    thanks guys i'll give it a try

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