Want Bigger Bi's !!

**jeagles1** · 03-30-2005, 01:07 PM

I am looking for some advise on a workout that will put on size in my biceps it seems to be the only muscle i can't get to grow no matter what I try

Any advise will be great thanks

5'11
192 lbs
week 3 of my cycle

**Meso** · 03-30-2005, 01:15 PM

Some might disagree but I say any traditional bicep exercise with light enough weight to do 20 to 25 reps w/ perfect form x 4-5 sets x 4-5 exercises. Works good for me.
I think this belongs in the exercise forum, but I could be wrong.

**LeanMeOut** · 03-30-2005, 01:15 PM

Check the workout questions forum..... there is a lot of good information in there. Specifically search for some threads by SwoleCat on Biceps. He has some great advice

**jeagles1** · 03-30-2005, 01:17 PM

Thankd guys

**Meso** · 03-30-2005, 01:17 PM

Oh yeah, be sure to do a strength phase every 2-4 weeks @ about 10- 12 reps to failure for 3-4 sets 3-4 exercises.

**Freebird34** · 03-30-2005, 01:33 PM

Do Deadlifts. Sounds crazy... It works!

**newbrew** · 03-30-2005, 01:37 PM

21's and 15/20/25's

21's = 7 full reps, 7 top reps (just curl from 1/2way), 7 bottom reps(opposite of previous)
15/20/25's = do whatever weight which causes you to fail at 12, then rest for a few seconds and bang out the last 3 to equal 15. Drop some weight and do the same and end at 17, then bang out the last 3, repeat foir 25's. It may take a couple workouts to find out which weight works for you as far as when you fail.

I find these 2 workouts make my biceps burn the most, without them I never feel that I have a good bi workout

**dazbo** · 03-30-2005, 02:23 PM

I seem to be totally opposite to the above - the only way I find my Bi's ache the next day is a good hard sesh of negatives!!

Using a spotter, take a weight you cant lift up, but, can lower down very slowly (About 4secs) the get the spotter to lift back to the start, do again and repeat until you can do anymore! Do 3 sets. Works for me!

**joevette** · 03-30-2005, 02:44 PM

It may just be genetics, but my bis are one of my very best bodyparts. I only work them on my pulling day and only 3 sets of 8 of some type of curl (EZ bar, hammer, etc) at the end of my workout. I hit them after all my rowing and pulldowns/ups and rear delt work, and I use as much weight as I can strictly do 3 of 8 with.

**Swifto** · 03-30-2005, 02:46 PM

barbell curls and hammer curls cant be beaten for mass IMO

through in some alternate dumbell curls also (strict movement, no swaying)

**crane** · 03-30-2005, 02:49 PM

i will get alittle cut and alittle hardness by doing up to 14 reps but the only way to make mine grow is by going heavy 6-8 reps

**HumanPerfection1** · 03-30-2005, 02:59 PM

Bro alot of preacher work with dumbells and zottman curls, also arnold swears by incline dumbell curls on bench

**thunderterd** · 03-30-2005, 03:20 PM

I know everyone's body is different, but these work for me

Incline curls ....dumbell or straight bar
Preacher....ez bar
concentreation...sitting or preacher style.

**thunderterd** · 03-30-2005, 03:21 PM

what is zottman curls?

**jbone30** · 03-30-2005, 03:25 PM

Do a search for swolecat curls..Im growing really big due to this only..Also examine your muscles for week points..flex and look directly at your bicep..are they bigger inside or outside?...If they are bigger on the inside like me then you need to closen your gip on the curl bar..opposite for the outside..If your looking for peak or height then I can almost gaurentee you are not squeezing as hard as you can at the top of your curls..check out swole cats curls these work youll feel like you just picked up a truck..I get massive pumps from this style

**chris2wire** · 03-30-2005, 03:40 PM

Biceps are the easiest for me to build simply because they are the easiest to workout.

One that has helped me is ALWAYS add weight if youre able to. My max curl was 50lbs and I noticed I was starting to do a few more curls one day so I added 10lbs. I was able to do it, so I did that... Not long after those were getting easier so I added a little more weight.

Find your max and work with it.

**jbone30** · 03-30-2005, 03:43 PM

Originally Posted by chris2wire

Biceps are the easiest for me to build simply because they are the easiest to workout.

One that has helped me is ALWAYS add weight if youre able to. My max curl was 50lbs and I noticed I was starting to do a few more curls one day so I added 10lbs. I was able to do it, so I did that... Not long after those were getting easier so I added a little more weight.

Find your max and work with it.

Same here Chris2wire ..what are ya keeping your reps at?

**newbrew** · 03-30-2005, 03:44 PM

Make sure that your workout is strict to:

Mon: Bicep/Chest
Tue: Biceps
Wed: Chest
Thur: Bicep/Chest
Fri: Chest/Bicep/abs
Sat: Biceps
Sun: Biceps

Top it all off with week 1-8 dbol and week 8-16 winstrol - no test, its for sissies.

**jbone30** · 03-30-2005, 03:50 PM

Originally Posted by newbrew

Make sure that your workout is strict to:

Mon: Bicep/Chest
Tue: Biceps
Wed: Chest
Thur: Bicep/Chest
Fri: Chest/Bicep/abs
Sat: Biceps
Sun: Biceps

Top it all off with week 1-8 dbol and week 8-16 winstrol - no test, its for sissies.

I disagree with almost everything you just said?

**cutmass** · 03-30-2005, 04:05 PM

lol "no" i would definetly take test if ur trying to bulk up the bi or triceps make sure u do both not just one or the other. and do not listen to that dude that posted that workout above me work them out once or twice a week max they need time to rest and recover.

**jbone30** · 03-30-2005, 05:05 PM

Rest+test+food=grow

Hey cutmass you ever lower your fat ass %

**colossus1** · 03-30-2005, 05:09 PM

Deadlifts, close-grip-benchpress, barbell curls=thick arms.

**stayinstacked** · 03-30-2005, 05:16 PM

Originally Posted by colossus1

Deadlifts, close-grip-benchpress, barbell curls=thick arms.

I highly agree. I try to think of the biceps as more of a polished off muscle rather than a big grower. Put more effort into your bigger muscle groups such as chest, quads, back, and when you hit a growth spurt the biceps will follow suit. The biggest mistake a hardgainer in the bicep region can make is overtraining them, and it can be done even training them once a week sometimes. 2 -3 bicep exercises MAX, I like to alternate between heavy and light workouts, and at certain points I will even go 10 days without training them. Actually, a 10 day break is when they start growing the fastest.

**joevette** · 03-30-2005, 05:17 PM

Originally Posted by newbrew

Make sure that your workout is strict to:

Mon: Bicep/Chest
Tue: Biceps
Wed: Chest
Thur: Bicep/Chest
Fri: Chest/Bicep/abs
Sat: Biceps
Sun: Biceps

Top it all off with week 1-8 dbol and week 8-16 winstrol - no test, its for sissies.

It seems like most guys at my gym follow this routine, and hey they're huge

**BigJames** · 03-30-2005, 05:21 PM

Originally Posted by thunderterd

what is zottman curls?

Zottman curls are dumbbell excersizes where you raise the weight in a suppinated position (like regular dumbbell curl), but at the top you pronate your hands and lower the weight in a reverse curl position. At the bottom you supinate your wrists and start rep two. They are chellenging when performed strictly due to the difference in curl / reverse curl strength. Personnally, I don't do them. I just throw some reverse curls in with my forearms.