What is your #1 Mass-Building Bicep Exercise?

[tysonfan1]

Hey Guys,
I want your #1 exercise that have put size on your Biceps!!! What made your Biceps Grow the most????

[zempey]

Big bar curls, full range of motion and heavy.

[Buster Brown]

Close grip chins under hand and seated straight barbell curls

[Khazima]

Pull-ups and incline curls, not that I have much bicep to talk about.

This is the diet section btw.

[PistolPete33]

Barbell curls and incline curls for me.

[uhit]

I hate biceps. Worst muscle for me, literally can't stand the DOMS/pain when I work them.
But when I do work them I just do failure sets of weighted chin ups.

[Times Roman]

I'm not the biggest bicep btw, but what I have learned, besides to make sure you are eating big, is to not rely on a single routine. For me, I switch up between about three routines and keep the bicep guessing what I'm going to hit it with next.

This started out of necessity when the gym was crowded and I didn't want to wait for stations to open up. So I just said fvck it and do an alternate routine for the same muscle group, and I've been getting some massive pumps. it's too early to tell, but my normal 2 pounds a month gain seems to be inching up a little faster.

[marcus300]

Straight bar curls
db curls
incline curls
bent over concentrate curls
hammer curls

Its all about taking yourself to failure and creating an overload so the body has no alternative but to grow, intensity and working through various exercises to find out which ones work for you are the key to big arms. Anybody can train but training correctly to stimulate grow is another matter.

[PistolPete33]

I totally agree... I noticed that I almost pace myself on certain days. I try to be sure I can get all my reps/sets/exercises in. I decided to say F That and won't stop an exercise until I reach failure. Holly crap has it changed things up. By the end of the workout I'm putting up nearly half the weight that I normally would have but the pump I get is insane. I can't even splash water on my face at the end of the workout. It's all about intensity.

Straight bar curls
db curls
incline curls
bent over concentrate curls
hammer curls

Its all about taking yourself to failure and creating an overload so the body has no alternative but to grow, intensity and working through various exercises to find out which ones work for you are the key to big arms. Anybody can train but training correctly to stimulate grow is another matter.

[RaginCajun]

Hey Guys,I want your #1 exercise that have put size on your Biceps!!! What made your Biceps Grow the most????

3 sets of eggs, 1 rest pause set of chicken, 2 high rep sets of fish, 1 rest pause set of venison, and 3 heavy sets of steak!

[gbrice75]

Chins and supinated rows!

[tysonfan1]

Thanx guys. Much appreciated info

[Lee_1978]

I hate biceps. Worst muscle for me, literally can't stand the DOMS/pain when I work them.
But when I do work them I just do failure sets of weighted chin ups.

x2 Weighted chins and controlled barbell curls/hammer curls superset!


Biceps are the muscle group I struggle with the most.