Bicep help

[hoss827]

During the last year I have been working out, I have noticed a significant change in pretty much everything. One thing I've noticed that I still dont like are my biceps however. They went from 12 inches to 16.8 inches, and are pretty hard; but the thing is I still cant get that 'tennis ball' look to my biceps... Can someone help me out please?

[BIG BRUJO]

What??? From 12-16 THATS A BIG IMPROVMENT!!! HOW DOES YOUR CURRENT ROUTINE LOOK??

[blazenbell]

i got the same prob..i think its jus genetics tho...bump

[ripsid]

You can try to do more preachers but stress the flex and contract! Really burn it up.. I belive it has alot to do with genetics, but nothing wrong with trying to work for it bro.

SID

[hoss827]

What??? From 12-16 THATS A BIG IMPROVMENT!!! HOW DOES YOUR CURRENT ROUTINE LOOK??

I really think it was mainly my diet. I was about 130 pounds about 2 months ago and decided I was really gonna put on some mass. I gained about 40 pounds in the next 2-2.5 months. Then I just started lifting alot more. My current bicep routine is like this.

Dumbell Curls, 3 sets
Hammer Curls, 3 sets
Barbell Curls , 3 sets
Pullups , 3 sets

it seemed to work really well for me, I've pretty much doubled my strenght.

[sp9]

I am working on the same problem. I switched up my workout and have noticed a big pump that lasts for hours after my workout.

Try some other variations of isolation moves. Two of my favorites are seated incline dumbbell curls and seated rope curls from a low pulley. Just sit on the end of a bench, as you reach the top you twist your wrists from a hammer curl position to a normal curl position while bringing the rope handles from a width of about 5 inches out to shoulder width.