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Thread: Bicep Strength

  1. #1
    RaZr is offline Member
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    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?

  2. #2
    CMB's Avatar
    CMB
    CMB is offline Senior Member
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    Hammer curls, pull ups, close grip ez curls. Those work well for me.

  3. #3
    RaZr is offline Member
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    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

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    Machdiesel is offline Anabolic Member
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    What does your workout look like?

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

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    M302_Imola's Avatar
    M302_Imola is offline Knowledgeable Member
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    Quote Originally Posted by green22 View Post
    Who cares if their strong..as long as they are growing..
    True! It could be worse, they could be strong as hell and not grow worth a damn...which is my case damnit!

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    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    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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    Quote Originally Posted by marcus300 View Post
    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?
    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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    hoyle21 is offline Junior Member
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    Quote Originally Posted by green22 View Post
    Who cares if their strong..as long as they are growing..
    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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    hoyle21 is offline Junior Member
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    Quote Originally Posted by RaZr View Post
    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?

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

  11. #11
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Quote Originally Posted by Gucks View Post
    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.
    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.

  12. #12
    RaZr is offline Member
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    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

  13. #13
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    Quote Originally Posted by marcus300 View Post
    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.
    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.

  14. #14
    DFRELAT's Avatar
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    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!

  15. #15
    Brachialisrex is offline New Member
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    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 ...

  16. #16
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    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

  17. #17
    djmikecollins's Avatar
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    Drop sets are pretty good as well IMO

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