bi's...

[BigD33]

looking to add some size to my bi's. I hear so many different opinions so i want to see what some of you guys think. I usually start out with 4 sets staright bar (reps 12-10-8-6), then I do alternating dumbell curls or hammer curls (10-10-8-8), then i do a preacher machine that has three different weight racks for concentration on each part of the Bicep (10-10-10), then a cable exercise usually (12-10-10-8).....what do you guys think, should I change the order or reps? I am thinking of doing less reps higher weight same work out....

[pwerfll1]

what kinda weight we talkin

[BigD33]

straight bar i start with 60 and go 70, 80, 90, dumbells i start with 30 and usually go to 35, 40, and then 45 or 50.....the preacher machine i use a 55 pounds for all three. My biceps are genrally weak....

[pwerfll1]

how long u been liftin

[BigD33]

i have been serious (4times a week) like 4 months

[pwerfll1]

takes time man what kinda supps u takin

[JohnboyF]

forget the supps... i use to do 4 -5 excercises for bi's and saw 0 growth..

Til i was taught that the bi's are one of thesmallest muscle group they dont need 4-5 excersices to grow... I only do 2 excerices fro them now and have seen some growth.

side note* tri's are bigger so if u want bigger arms bigger tris wiill help

[BigD33]

2 exercises and how many sets?.....I do not take any supps., I just eat a lot of protein, I have no trouble gaining weight.

[boostedevo8]

do you do them on a back day or on a diffrent day?

[BigD33]

sometimes i do them alone, sometimes with tri's, rarely with back

[boostedevo8]

well try doing them on back days that way by the end of the work out when you do bis there already pre fatigued....

it helped me...

[MFT81]

forget the supps... i use to do 4 -5 excercises for bi's and saw 0 growth..

Til i was taught that the bi's are one of thesmallest muscle group they dont need 4-5 excersices to grow... I only do 2 excerices fro them now and have seen some growth.

side note* tri's are bigger so if u want bigger arms bigger tris wiill help

TOTALLY AGREE!.

Go with your instinct, you said you were thinking a bit heavier with less sets/exercise.


Also dont neglect forearms, they'll help your arms appear bigger as well, a good example is lee haney.

[boostedevo8]

i do 4 for larger group and 3 for smaller groups

[K.Biz]

less reps more weight.

[JDMSilviaSpecR]

I personally pay more attention to my biceps then any other muscle group because they grow a little slower.

I like to mix it up with my bi's...my main bicep exercises include alternating, hammer, and one handed preacher curls, 4 sets x 8 reps.

About twice a month, I do burnouts with the barbell (i.e. 120lbs to failure, 110lbs to failure, 100lbs, all the way to 70lbs) High intensity with as close to perfect form as possible.

[JC2007]

Try Swole's routine... I find the 3 second negative helps greatly.

[HSFootball]

I do bicep 21's. I don't know if any of you know what this is because I think my trainer came up with it. You curl the barbell up to ur waist 7 times, then curl from the waist to the top of your chest 7 times, then finally do a full curl 7 times. It worked great for me

[rodosman]

Try Swole's routine... I find the 3 second negative helps greatly.

Agree.

Also try rest-pause or drop sets to increase your intensity. You need to cut down on your sets. If you increased your intensity by the methods I described you will not be able to complete more than 6 sets. Hit them quick and hit them hard.

[nofear]

preacher bench teardowns have given me the quickest and best results

[UberSteroids]

forget the supps... i use to do 4 -5 excercises for bi's and saw 0 growth..

Til i was taught that the bi's are one of thesmallest muscle group they dont need 4-5 excersices to grow... I only do 2 excerices fro them now and have seen some growth.

side note* tri's are bigger so if u want bigger arms bigger tris wiill help

How does that make any sense? You workout more and You don't grow at all, You workout less and You do grow more.

I don't know man, I think it varies. But it is definetly something to try, it sure does work.

I used to do 2 exercises as well for biceps:

Standing barbell curl
95x10
115x6 (positive failure)
115x5 (positive failure)
95x6 (positive failure)

Standing hammers curls
55s x8
60s x5 (positive failure)
60s x5 (positive failure)
55s x6 (positive failure)

Give this a shot, well adjust the weight of course.. make sure it's pretty damn heavy for You.

[ronan the barbarian]

I do bicep 21's. I don't know if any of you know what this is because I think my trainer came up with it. You curl the barbell up to ur waist 7 times, then curl from the waist to the top of your chest 7 times, then finally do a full curl 7 times. It worked great for me

its a very old routine its my brother in laws favourite arm exercise,and it gives you a tremendous pump

immediately after that go to preacher bench,i do this and can hardly bend my arms after cus they are so pumped,great feeling,dont know how good that is for growing size though

[HSFootball]

Yeah I love the pump! It's an amazing workout and have done wonders for me.