bicep ball.

[skinnyinvirginny]

I would like to know a good bicep routine that will put my bicep into a "ball". I currently do biceps 2x a week, and do preacher curls, standing dumbells, standing straight bar, and concentration curls. I do 3 sets of 15 each. I have a decent sized bicep,but no balled up bicep. Either I am not doing them right, or need some insite. Thanks.

[catabolic kid]

Workout your biceps once per week doing a total of 10 sets. There is not much you can do to change the shape of your bicep. The concentration curls will help a little but, the shape is genetics.

[Canadiantiger]

Workout your biceps once per week doing a total of 10 sets. There is not much you can do to change the shape of your bicep. The concentration curls will help a little but, the shape is genetics.

I agree and maybe some static holds at top of barbell curls and reverse grip pullups. I personally like Swole's 3 secs to lower and 2 second contraction and a nice static squeeze.

[WHOADY4SHOADY]

Genetics are a bitch, thats all I can tell you.

[skinnyinvirginny]

Thanks, I appreciate the help.

[novastepp]

dude, i got nice peaks by doing my sets differently. you will have to lighten the weight a bit here. one rep should go half way up then all the way up. that's one full rep. just do your normal routine but half way then full as a rep. you'll not need to do bis that often either. i usually do three sets of bi after my back workout. kinda like a couple sets of tris after my chest workout. you'll have baseballs.

[skinnyinvirginny]

What do you mean? Sitting dumbell, standing dumbell, preacher? what form? and do you come halfway up, then back down, the all the way up, repeat?

[novastepp]

yeah with any bicep exercise go halfway up, then down then all the way up then back down (one rep). really works with standing barbell or dumbell.

[pelly789]

to follow novastepps lead you can also try doing these they are called 21's they are 3 part curls heres the link to how to do them hope this might help a little

http://abcbodybuilding.com/excercise/21'scurls.htm

good luck bro

p.s. also i notice that well in my experience that ill always flex one arm first/more than the other and my left bicep has a nicer ball to it than my right and thats the one i flex im not sure if thats why but its just a thought