Thread: fastest wat to build biceps
02-27-2004, 11:26 PM #1Associate Member
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- 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?
02-27-2004, 11:49 PM #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.
02-27-2004, 11:50 PM #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, 12:53 AM #4
I don't know about you guys, but preacher curls have exploded my biceps.
02-28-2004, 08:26 AM #5
21s, the bread and butter excercises, standing dumbell and hammer curls, just do some research bro...Youll do fine
02-28-2004, 08:29 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, 09:19 AM #7Originally Posted by whiteykauai
02-28-2004, 01:54 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, 05:50 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
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02-28-2004, 07:05 PM #10
Chins with weight
02-28-2004, 10:48 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!!!!!!!!!
02-28-2004, 11:23 PM #12Originally Posted by Swellin
02-29-2004, 12:10 AM #13Originally Posted by whiteykauai
02-29-2004, 09:59 PM #14Associate 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
02-29-2004, 10:13 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, 04:31 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...
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