bicep ball.

**skinnyinvirginny** · 02-09-2006, 05:00 PM

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** · 02-09-2006, 07:18 PM

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** · 02-09-2006, 07:31 PM

Originally Posted by 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.

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** · 02-09-2006, 08:11 PM

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

**skinnyinvirginny** · 02-09-2006, 09:52 PM

Thanks, I appreciate the help.

**novastepp** · 02-10-2006, 01:07 PM

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** · 02-10-2006, 09:52 PM

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** · 02-11-2006, 10:33 AM

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** · 02-11-2006, 11:16 AM

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