Best Plan for Building Biceps

[Schweddy]

I need some help here. I'm not seeing the results in my biceps that I'm seeing in my chest and back. My current plan is heavy curls on the 5X5 program plus a lot of compund exercises like dips and pull ups. I'm really only hitting biceps once a week but I am going to full out exhaustion.

Suggestions, please?

 

[vught]

Chin ups with a 25 lb db between your feet. 3-4 sets slow & controlled twice a week.

 

[chain]

When I was a trainer I got this question everyday (this and the legs).
1. bad form, biceps are small muscles and you have to have great form to target them. feel them.
2. change your routine, if once a week all-out does not work for you do twice a week half hour with you back and chest
3. do more triceps, they make a larger portion of your arm and no matter how big of biceps you have with small triceps they appear smaller.
4. heavy straight bar arm curls and hammer curls can always help with mass and that fuller look. stick to bars and dumbbells, old school.

biceps are like any other muscles with proper stimulation, recuperation and nutrition it WILL GROW, prioritization always helps

 

[size_matters]

plz don't be one of those bicep workers I see pretty much every day at the gym, wrking their bi's for hours on end every day! once a week is good, but like chain said, maybe twice if you feel the need & hit the triceps because they are 2/3rd of your upper arms and biceps are 1/3rd of the upper arms. I mainly focus on legs, back, chest, delts (mostly side & rear delts) then arms & forearms, calves, abs, neck (yes I workout my neck) lol

 

[donjob]

this just in..... QUIT DOING CURLS! that is all.

 

[donjob]

ok that last post was a little vague, let me explain. my arms have grown since i quit doing curls 2 months ago. i feel a burn in my biceps when doing tbar rows and pullups. they are getting hit. do you work your back twice a week? no? then why are you woring the smallest muscle on your body twice a week? (because they are getting hit with any rowing movements so that is once a week right there). i still do tricep work but only one exercise. dips. dips on rings, weighted dips on bars, weighted dips on rings, parallel bar walks, bulgarian dips. switch it up week to week. focus on heavy bench on chest days, hit some flies next since i believe squeezing exercise for the chest are better at producing growth, do some shoulders on chest day if you want, hit tris last and just blast out dips man. 3 max sets of bodyweight dips, or maybe 1 set of weighted dips on bars then 2 max sets of Bw dips on rings. next week warm up with Bw dips on bars then do bulgarian dips for 5 sets of 5. just quit doing curls, they don't do shit. i guarantee you i can go grab a 140 pound bar and still curl the shit out of it, rows baby. boom

 

[jon emberlin]

Use a weight that gives your bicep a pump. I always see these punk ass kids pounding out there shit with heavy ass weights and no results.If you want a round arm then go heavy and if you want a well defined arm go lighter. Ive had both with an almost 20 inch and my current 17 and 1 half. The smaller well defined arm will always look bigger and better. just my 2 cents

 

[FormerFatty]

I had best results by skipping the preacher bench and working on straight bar curls with a thicker bar. Bigger biceps and forearms.

 

[SquadLeader]

Do concentration curls before and after you do your heavy curls this will help shape the bi's by pumping more blood than you normally would.

 

[donjob]

Do concentration curls before and after you do your heavy curls this will help shape the bi's by pumping more blood than you normally would.

i'm sorry i have to completely disagree with this

 

[chain]

Do concentration curls before and after you do your heavy curls this will help shape the bi's by pumping more blood than you normally would.

HOW ???

 

[size_matters]

I bought some fat gripz a few weeks ago and by the fk they really work, I mean its not a huge difference but def. a noticable difference, first week I used them pretty much every workout I could, and my forearms were right sore at the end of the week, specially after my back/traps workout.

 

[heavylifts]

Hit em twice a week

 

[donjob]

Hit em twice a week

 

[Vaper86]

and by hit them he means punch them so they swell up and get bruised that will definitely make them bigger asap

 

[donjob]

eh fuck it just use synthol. or try a bicycle pump, stick that shit straight in there! don't be a pussy!

 

[Smitherine]

When you do back you hit your biceps too so you really don't have to do much on "bicep" day. I incorporate 3 heavy sets of barbell curls for biceps and thats it. I get great growth.

Or just but cool like greg valentino. apparently that works too

 

[Rastas]

Mine are a weakness. Lately I've changed from doing heavy work to pure high volume. Everything works, but only for a period of time. I'll switch back to heavy in 8 weeks or so, then vice/versa. I believe there is no REAL answer, just be consistent and stay focussed.

 

[thgoance]

Do hammer curls and bb curls and hit them twice a week with 3 days in between.

 

[WestCoastActive]

there most be 20 different ways to do curls, look em up use them all, mix it up!