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  1. #1
    se11 is offline Associate Member
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    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?

  2. #2
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    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.

  3. #3
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    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.

  4. #4
    JDMSilviaSpecR's Avatar
    JDMSilviaSpecR is offline Vicious With Malicious Intent
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    I don't know about you guys, but preacher curls have exploded my biceps.

  5. #5
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    21s, the bread and butter excercises, standing dumbell and hammer curls, just do some research bro...Youll do fine

  6. #6
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    Seated incline dumbbell curls had an amazing impact on the fullness and shape of my biceps in just a couple of months.

  7. #7
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    RP7
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    Quote Originally Posted by whiteykauai
    synthol..........
    LMFAO

  8. #8
    DNoMac's Avatar
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    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!

  9. #9
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    Preacher........ do whatever to get to failure... thenfor the negative..

    hold hold hold... while your spotter presses down.......

    finish each set with this..........
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  10. #10
    inheritmylife's Avatar
    inheritmylife is offline Anabolic Member
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    Chins with weight

  11. #11
    Swellin 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!!!!!!!!!

  12. #12
    Linebacker's Avatar
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    Quote Originally Posted by Swellin
    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

  13. #13
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    Quote Originally Posted by whiteykauai
    barbel curls standing
    Indeed, indeed! I can't get enough of those!

  14. #14
    se11 is offline Associate Member
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    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

  15. #15
    RP7's Avatar
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    Quote Originally Posted by se11
    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:

    -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.

  16. #16
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    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...

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