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  1. #1
    RockhardKnockout10 is offline New Member
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    Cool Newb needs advice on Bicep workout

    I have been working out hard since october. My chest, back, tri's, abs, all seem to be coming along well. However my bi's are lagging i work them 2x's a week w/ a variety of different workouts and i cant seem to stimulate growth. any ideas on what i need to do?

  2. #2
    crash187ct's Avatar
    crash187ct is offline Senior Member
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    what bicep excersises have you been doing, along with sets & reps?

  3. #3
    RockhardKnockout10 is offline New Member
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    curls w/ a strait bar 3 sets 5 reps, curls w/ dumbells 3x8, and hammer curls 3x8. not all on the same day

  4. #4
    ItalianMuscle27 is offline Senior Member
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    This is the wrong forum for this, but stick with basic exercises to build biceps. Straight bar and dumbell! Best two exercises in my opinion.

  5. #5
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    Moving this to the workout forum...

    ~Narkissos

  6. #6
    SnaX is offline Anabolic Member
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    Quote Originally Posted by RockhardKnockout10
    curls w/ a strait bar 3 sets 5 reps, curls w/ dumbells 3x8, and hammer curls 3x8. not all on the same day
    That doesn't seem like much to me for biceps.
    i do groups of 5 always.

    5 sets reg. curls with straight bar at 14 reps
    5 sets with the ez-bar at 14 reps (reverse curls)
    5 sets reg. curls with dumbells at 14 reps (i sometimes throw in a few more sets using the inclien seated bench)
    5 sets hammer curls with dumbells 14 reps

    the more weight i do i'll knock off a rep or two, but not always. I'll always aim for 14 reps.

    That's a regular bicep routine for me.
    Of course im not suggesting this....i think this routine breaks the muscles down enough for them to grow.

  7. #7
    D9S0M's Avatar
    D9S0M is offline Associate Member
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    Supinated-Grip Pull-Ups

  8. #8
    keth'naab's Avatar
    keth'naab is offline Associate Member
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    exactly

    how many undergrip chinups can you do?

  9. #9
    RockhardKnockout10 is offline New Member
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    Hey thanx for the advice everyone. I apologize for posting this in the wrong forum.

  10. #10
    Pump57334 is offline New Member
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    Bicep Crazy

    After a hard work out grab a Spotter in the gym and have him help you sit down at the preacher curl station and had on weight with 5 pound weight until it reaches a curl weight that you know you can curl 5 times

    Then the reps go like this do your first 5 reps take off ten pounds thats make sure not to put the curl bar down have the spotter take the weight off for you then 5 more reps spotter take of ten pounds 5 more reps until the bar has no weight on it continue to do reps with no weight on the bar for 5 reps then have the spotter put on 10 pounds try to hit 5 reps if you get 5 reps go on to the nest ten pounds try to get 5 reps if sucesfull continue if not you have your starting point try to be able to finish all the weight takeing it off then on.

    This work out suffocates your muscles and you should feel a huge PUMP Don't stop using the straight bar and dumbbells those are great this is just something to add so you can track progress and develope muscle strength

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