fastest wat to build biceps

**se11** · 02-28-2004, 12:26 AM

i was just wondering the fastest way to build big, strong biceps. is there any sort of bicep workout that works better than others?

**RoNNy THe BuLL** · 02-28-2004, 12:49 AM

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.

**RoNNy THe BuLL** · 02-28-2004, 12:50 AM

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.

***JDMSilviaSpecR*** · 02-28-2004, 01:53 AM

I don't know about you guys, but preacher curls have exploded my biceps.

**hoss827** · 02-28-2004, 09:26 AM

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

**sp9** · 02-28-2004, 09:29 AM

Seated incline dumbbell curls had an amazing impact on the fullness and shape of my biceps in just a couple of months.

**RP7** · 02-28-2004, 10:19 AM

Originally Posted by whiteykauai

synthol..........

LMFAO

**DNoMac** · 02-28-2004, 02:54 PM

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!

**spywizard** · 02-28-2004, 06:50 PM

Teardowns

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

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

finish each set with this..........

**inheritmylife** · 02-28-2004, 08:05 PM

Chins with weight

Swellin · 02-28-2004, 11:48 PM

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!!!!!!!!!

**Linebacker** · 02-29-2004, 12:23 AM

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

**PuddleMonkey** · 02-29-2004, 01:10 AM

Originally Posted by whiteykauai

barbel curls standing

Indeed, indeed! I can't get enough of those!

**se11** · 02-29-2004, 10:59 PM

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

**RP7** · 02-29-2004, 11:13 PM

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.

**steve0** · 03-01-2004, 05:31 PM

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...