Thread: fastest wat to build biceps
02-28-2004, 12:26 AM #1Associate Member
- Join Date
- Feb 2004
fastest wat to build biceps
i was just wondering the fastest way to build big, strong biceps. is there any sort of bicep workout that works better than others?
02-28-2004, 12:49 AM #2
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.
02-28-2004, 12:50 AM #3
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.
02-28-2004, 01:53 AM #4
I don't know about you guys, but preacher curls have exploded my biceps.
02-28-2004, 09:26 AM #5
21s, the bread and butter excercises, standing dumbell and hammer curls, just do some research bro...Youll do fine
02-28-2004, 09:29 AM #6
Seated incline dumbbell curls had an amazing impact on the fullness and shape of my biceps in just a couple of months.
02-28-2004, 10:19 AM #7Originally Posted by whiteykauai
02-28-2004, 02:54 PM #8
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!
02-28-2004, 06:50 PM #9
Preacher........ do whatever to get to failure... thenfor the negative..
hold hold hold... while your spotter presses down.......
finish each set with this..........The answer to your every question
A bigot is a person obstinately or intolerantly devoted
to his or her own opinions and prejudices, especially
one exhibiting intolerance, and animosity toward those of differing beliefs.
If you get scammed by an UGL listed on this board or by another member here, it's all part of the game and learning experience for you,
we do not approve nor support any sources that may be listed on this site.
I will not do source checks for you, the peer review from other members should be enough to help you make a decision on your quest. Buyer beware.
Why the Police will Kick your ass
02-28-2004, 08:05 PM #10
Chins with weight
02-28-2004, 11:48 PM #11Swellin Guest
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!!!!!!!!!
02-29-2004, 12:23 AM #12Originally Posted by Swellin
02-29-2004, 01:10 AM #13Originally Posted by whiteykauai
02-29-2004, 10:59 PM #14Associate Member
- Join Date
- Feb 2004
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
02-29-2004, 11:13 PM #15Originally Posted by se11
-Standing Barbell Curl (heavy)
-Skull Crushers (heavy)
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.
03-01-2004, 05:31 PM #16
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...
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)