biceps

[snowblowjoe]

Everything seems to be getting bigger and growing on me besides my biceps. What would the three best exercises for increasing mass and getting toned in the bicep area be.

[marcus300]

whats your current routine

[snowblowjoe]

Basically this. The one of the barbell I usually add 10 to 25 pounds on each side

[marcus300]

Basically this. The one of the barbell I usually add 10 to 25 pounds on each side

what is your bicep routine?

[snowblowjoe]

3 sets of 10 reps.
Barbell curls biceps curls and curls on the bent barbell I have pictured

[snowblowjoe]

I meant 4 sets of 8-12 reps. Usually superset with a triceps or another biceps technique

[snowblowjoe]

Marcus you can see the pix I posted right?

[knuckles69]

I dedicate and entire training session purely to arms with many various types of curls using different techniques. I'd say watch the big guys train arms and learn what they do. Good luck mate

[FONZY007]

I do 21's at the end of mine or dropsets

[snowblowjoe]

I use to do 21s. What are dropsets?

[marcus300]

Go to failure and beyond increase the intensity and what work tgem hard

[snowblowjoe]

So there aren't any specific exercises you can recommend? Mine are pretty boring and basic

[tigerspawn]

Building more size is a combination of a heavy surplus, enough volume, and plenty of calories; it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible. The best mass exercises for biceps are barbell biceps curls, incline dumbbell curls, cable curls, reverse grip rows, concentration curls. When doing this version of the reverse row ensure you are pulling with your arms and not your back.

[BluPhin]

is reverse grip grow similar to bent over rows with palms facing up (supinated)?

[marcus300]

So there aren't any specific exercises you can recommend? Mine are pretty boring and basic

Check my thread out on the lounge you'll see were your going wrong

[tigerspawn]

is reverse grip row similar to bent over rows with palms facing up (supinated)?

Yes, but instead of emphasizing the back make sure your biceps are the primary muscle performing the movement.

[lovbyts]

Seated barbell curls
2 warm up sets 2 x 20 reps
2 working sets- 6 reps +2 forced + 2 neg

Incline dumbbell curls 2 working sets - 8 reps + 2 forced + 2 neg

Hammer curls 3 straight sets 14,12,10

Borrowed from Marcus.

[ironbeck]

Also, IMO the most important thing is form when training bicepts, if you go to heavy you will be pulling with your back, fore arms and shoulders and will not acheive the concentration on the bicep muscle.
Also,I have recently changed up my routine to back and tri....and doing chest and bi's, I was finding I was not getting a good concentration on my biceps after an intense back work out.
Also I'm a huge fan of hitt and super setting, cross training......BUT if you really want to concentrate on a muscle group(JUST DO THAT MUSCLE GROUP) I know its hard just standing/sitting there waiting to do another set, but it will force you to concentrate even more on that particular muscle.

[FONZY007]

Also, IMO the most important thing is form when training bicepts, if you go to heavy you will be pulling with your back, fore arms and shoulders and will not acheive the concentration on the bicep muscle.
Also,I have recently changed up my routine to back and tri....and doing chest and bi's, I was finding I was not getting a good concentration on my biceps after an intense back work out.
Also I'm a huge fan of hitt and super setting, cross training......BUT if you really want to concentrate on a muscle group(JUST DO THAT MUSCLE GROUP) I know its hard just standing/sitting there waiting to do another set, but it will force you to concentrate even more on that particular muscle.

^^^ this is the same I do

[951thompson]

Also, IMO the most important thing is form when training bicepts, if you go to heavy you will be pulling with your back, fore arms and shoulders and will not acheive the concentration on the bicep muscle.
Also,I have recently changed up my routine to back and tri....and doing chest and bi's, I was finding I was not getting a good concentration on my biceps after an intense back work out.
Also I'm a huge fan of hitt and super setting, cross training......BUT if you really want to concentrate on a muscle group(JUST DO THAT MUSCLE GROUP) I know its hard just standing/sitting there waiting to do another set, but it will force you to concentrate even more on that particular muscle.

Haha

[ironbeck]

Haha

what's funny

[kronik420]

ever since i stopped training my biceps, they've gotten bigger...

idk how that works...

[snowblowjoe]

Masterbation and wife beating

[ironbeck]

Masterbation and wife beating

sick............haha

[snowblowjoe]

I'll try the bent over rows and some incline or decline preacher curls. Always get incline and decline mixed up lol
Then some 21's again

[oatmeal69]

Go to failure and beyond increase the intensity and what work tgem hard

I posted basically the same question about a month ago. Took me a while to see what Marcus was getting at, but I pretty much redesigned my whole arm workout around his advice. I can comfortably say mine are growing finally.
Intensity is the key. Reduce your rest time, do one warm-up set and then go right to destroying them. You have to go BEYOND failure by using drop-sets, forced negatives, etc. If you aren't about to cry from the pain, you aren't doing it intensely enough.
The other thing I found invaluable - do NOT use any bent-bars, etc. Straight bar only. I found the bent bar puts more load on my forearms and not my biceps. The straight bars put the load up higher toward the peak of my biceps.

[snowblowjoe]

Thanks oat!! I hear the bent ones aren't as good either. I know what forced negs are but what are drop sets?

[gearbox]

Curl 50's then drop to 40's then 30's then 20's

[oatmeal69]

Here ya go...
Drop set - Wikipedia, the free encyclopedia

[snowblowjoe]

Dood I fing WARMUP with 100 pound bells. Shhhiiiit son, don't come at me with that jive weak sauce 50s then 40's lmao

[marcus300]

Thanks oat!! I hear the bent ones aren't as good either. I know what forced negs are but what are drop sets?

Go to my diary in the lounge and read the whole thread, you will get the idea what intense means and how to go to failure and then beyond

[Rusty11]

Go to my diary in the lounge and read the whole thread, you will get the idea what intense means and how to go to failure and then beyond

I did just that. Nice info. At 51, going to failure is not something I've been doing. But, biceps might be a good place to start. Thanks.

[MajorPectorial]

Dood I fing WARMUP with 100 pound bells. Shhhiiiit son, don't come at me with that jive weak sauce 50s then 40's lmao

N I thought I was doing OK curling strict 25ks each side on a 20k bar. 100lbs each sides hot for a warm up. N1

Best I hit biceps twice as hard :/

My routine us;

Curling bar 4setsof12<6rep> min

Preaching curls like above. (Never hyper extend on this btw)

Adjust bench to sitting point(but slight angle). Strict dumbbells over the top squeezing the pinky inwards and thumb away at highest point(great for peak)

Crap. Thought that dint look right. Missed out
seated incline curls normal and hammer times three sets. U get a fantastic stretch at this angle. Instead of hyper extending on preacher?

Cable curls to 15reps dropping to fail.

My biceps hurt for days.

[snowblowjoe]

I was jk I don't lift that heavy

[MajorPectorial]

Oh right. Lolz. We'll.ill tell u when im.curling that ok? ;-)