Bicep Strength

I have a question, No matter what I do I can't seem to increase my bicep strength. I've been solidly working out for 3 years and have hardly seen a strength increase. I've gained plenty of mass but hardly any strength. I have a friend whom I can about double his squat and deadlift as well as 75 more bench and whom my triceps are monstrous by comparison but his Bi's can curl about 30 more pounds then me. I'm assuming that's genetic but I would like to increase the strength of them. Anyone have a favorite strength exercise for them?

Hammer curls, pull ups, close grip ez curls. Those work well for me.

I do all of them :( I guess im just not blessed with strong biceps, my arms still look huge cuz my tris grow like weeds

What does your workout look like?

Who cares if their strong..as long as they are growing..

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Originally Posted by green22

Who cares if their strong..as long as they are growing..

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True! It could be worse, they could be strong as hell and not grow worth a damn...which is my case damnit!

Its what they look like what counts, if you can expand those shirt sleeves your on the right track.

Do you do straight bar standing barbell curls?

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Originally Posted by marcus300

Its what they look like what counts, if you can expand those shirt sleeves your on the right track.

Do you do straight bar standing barbell curls?

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marcus, that is one freaky pic!

on the biceps though, do u do arms on their own day? i think that would help if u started to and could concentrate on biceps more. my bicep workout:

EZ bar preacher curls
seated hammer curls
cable tree cable curls
EZ bar reverse grip curls

i do all of these with tricep exercises inbetween.

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Originally Posted by green22

Who cares if their strong..as long as they are growing..

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Obviously the guy asking the questions cares. I think the idea that not everyone cares how strong they are, as long as they look strong is pretty narrow minded. He is obviously asking questions about strength, which is what he is looking to add.

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Originally Posted by RaZr

I have a question, No matter what I do I can't seem to increase my bicep strength. I've been solidly working out for 3 years and have hardly seen a strength increase. I've gained plenty of mass but hardly any strength. I have a friend whom I can about double his squat and deadlift as well as 75 more bench and whom my triceps are monstrous by comparison but his Bi's can curl about 30 more pounds then me. I'm assuming that's genetic but I would like to increase the strength of them. Anyone have a favorite strength exercise for them?

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Everyone is going to want to know your Stats, Diet, and Routine. It's how this place rolls!

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Originally Posted by Gucks

marcus, that is one freaky pic!

on the biceps though, do u do arms on their own day? i think that would help if u started to and could concentrate on biceps more. my bicep workout:

EZ bar preacher curls
seated hammer curls
cable tree cable curls
EZ bar reverse grip curls

i do all of these with tricep exercises inbetween.

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Dont like your routine, ive also never heard of cable tree curls! what are they?

I normally train my bi's,tri's and forearms all in one session.

Im 22
5'7
193 pounds
14% bf

For Bi I Do

3xsets of Preacher EZ Curls
3xsets of wide grip preacher ez curl
3xsets of incline hammers
3xsets of close grip chin ups
3xsets of Hercules curls? 2 cables lots of squeezing

I just started the hercules this week, I superset them with Tri exercises

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Originally Posted by marcus300

Dont like your routine, ive also never heard of cable tree curls! what are they?

I normally train my bi's,tri's and forearms all in one session.

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u know what a cable tree is..? when u have 4 sides of a stand for cable attachments on each side? its basicly just cable curls from below with straight bar. i just say on cable tree as force of habbit.

I share your pain! I've had huge and freaky strong triceps in the past but biceps have always been my pussiest body part! Bastards are weak and just don't grow! Been trying to figure out how to get them growing for years. Good luck!

Mine is the opposite . My biceps grow like weeds , i have to work harder than the next guy for my triceps to grow . I curl more than i skullcrush , go figure ...

I find straight barbell curls help alot with sheer bicep strength. I like to do a quick warmup not much more than the bar and then work right into increasing the max for three sets of 1-3. Then followed by 2 sets of 6-8 and then one final set in the 10 rep range just for

Drop sets are pretty good as well IMO