i was just wondering the fastest way to build big, strong biceps. is there any sort of bicep workout that works better than others?
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i was just wondering the fastest way to build big, strong biceps. is there any sort of bicep workout that works better than others?
Bread and butter Bicep exercise is Standing Barbell Curls.
Try the old school 10x10 method. 10 sets of 10 reps, and make it a weight you can handle.
Concentration curls are surprisingly good if you do them correctly. Bring them up slow, squeeze the **** out of it and bring it down even slower.
And the often forgotten Uni-Lateral training. Works wonders to switch up your routine and help with the mind/muscle connection.
Train on arm at a time.
I don't know about you guys, but preacher curls have exploded my biceps.
21s, the bread and butter excercises, standing dumbell and hammer curls, just do some research bro...Youll do fine :thumbsup:
Seated incline dumbbell curls had an amazing impact on the fullness and shape of my biceps in just a couple of months.
LMFAO :no:Quote:
Originally Posted by whiteykauai
Doin everything to failure has been working well for me, until i can hardly lift it up, barbell or dumbells - with good form. Also has a lot more veins poppin out, YEA BOY!
Teardowns
Preacher........ do whatever to get to failure... thenfor the negative..
hold hold hold... while your spotter presses down.......
finish each set with this..........
Chins with weight
A word to the wise.....preacher curls can absolutely murder your biceps' tendons.
I have tendonitis in both upper biceps' tendons in my right arm. If I do a set of preachers with as little as 80lbs...I am out of the gym for a week. i can do fairly low weight with a dumbell on preachers...and that results in severe pain for a couple of days...but not bad enough to be out of the gym.
Be careful with those danm preacher curls!!!!!!!!!
Yeah, the same kind-of thing happened to me. I used to do preacher curls all the time, but now after one set my arms will hurt for a week. What I have been doing lately that really seems to work is lucky#7s. U do standing bardbell curls, 7 reps halfway up(low), 7 reps halfway up(high), then 7 all the way. And you do 7 sets of that. I usually do 8-10 reps though at 95lbs :lift:Quote:
Originally Posted by Swellin
Indeed, indeed! I can't get enough of those!Quote:
Originally Posted by whiteykauai
:lift:
in my regular workout for my arms i do 5-6 sets of bench presses adding weight as I go on, 4-5 sets of standing barbell curls or dumbell curls, 3-4 sets of dumbell lateral raises and then i do another exercise until failure(kickbacks, pressdowns, skull crushers. or overhead extensions). i do this like 2-3 times a week. im still pretty new at this, so does anyone know what else I can do to try to build my biceps faster? I've tried hammer curls like someone suggested, and I can't do preacher curls becuase I don't have that type of bench. thanks
I'm assuming those bench sets are close grip for tris????... My typical arm day looks like this:Quote:
Originally Posted by se11
-Standing Barbell Curl (heavy)
-Skull Crushers (heavy)
-Preacher curl
-Dips
-Hammer Curls
-Cable Pressdown
First I would suggest separating your shoulder exercises from your arms workout. Some guys lump them together but I think a full shoulder day is very important. And I would only workout arms once a week, they get hit pretty hard when you do chest and bis anyway.
If you can't do preacher I would suggest doing reps with a barbell, with real slow (at least 5 seconds) for negatives, and then a pause at the bottom, keeping form strict.
Chins, arnold curels, and my Favorite Close grip curls touch your palms together on useing a straight bar only and then try to get ur elbows close as possible then rep that MF out im currently useing 60-70 lbs crouching or you can do this on the precher bench builds the outer bicep for a good looking side flex...