Biceps

[LittleBitch]

What kind of workouts do you guys do with your biceps?

My current workout for biceps:

Dumbell Curls 3 x 8
Barbell Curls 3 x 10
EZ Bar Preacher Curls 3 x 8
Incline Hammer Curls 3 x failure + X Reps

Everynow and then I might use the cable crossover machine to do some curls in different positions (standing / sitting with my arms resting over a small bench / etc)

I've neglected my biceps until recently when I realised they were falling behind, so I'm making a concious effort to train them hard and build them up. What kind of bicep excercises do you guys do to build up a size worthy bicep?

[Dude-Man]

I don't do any curls at all. I just work my biceps indirectly on my back day.

[gigem]

doesnt look bad sometimes ill throw some 21s in i do preacher or 1 arm isos dumbell barbell and hammers i just mix it up im fortunate with good bis though 21s will give you an intense pump its basically find a weighrt you can achieve 7 halfway up 7 fromhalfway up to allthe way and 7 all the way i go hard and heavy on everything else and throw those in

[MoneyAddyct]

Looks like you might be hittin em too hard.

[spywizard]

build a back to build a bi..

and heavy heavy tri work.. then finish every routine with a drop set.. pumps killer amounts of blood into the muscle..

[MFT81]

here is what I like to do these days.

1. Alt db curl on a slight incline. 3x6-8 reps

2. straight bar preach 3x8-12

3. Hammer curls 3x6-8

4. behind back wrist curls with straight bar. 3xfailure

[t-gunz]

to be honest i have been doing chin ups (back work) and not training bi's at all i have noticed good gains from it

[JC2007]

Check out Swolecat's arm routine he posted on here a while back, I've been following the 3 sec. down, 2 up, 2 contract method and I have been making great gains.

[doolo]

biceps are like 2% of your entire muscle mass(could be more i unno). so ***ending on your genetics and what tends to grow easy and what doesnt, i would put somewhere around 2% of all your weight training effort in the bicep. Personally mine grow easy, so after i finish my lats off i do some reverse curls supersetted with regular barball curls. I use the same weight for each so its sort of like a drop set aswell. Pumps the hell out of my biceps and after just 2 sets of that they are completely burnt (following a lat workout). Anyway, thats what im doing atm for biceps, ofcourse it will change and change and change but for now thats all i need.