just diabetic
New member
I have a problem growng my bicepts.tried everything so far with no results.i know mostly it has to do with genetics but dose anyone have the same problem.anyone have a good bicept routine any help would be great.
Bicept
- Thread starter just diabetic
- Start date
Massive123
Knowledge is Power
Training bicepts are tough. Just stick with the bicep
just diabetic
New member
ive been trainig them for a while ive tried various things for around 8 years.im curetly doing,incline hammer curls 8-12 reps 3 sets,zotman curls 8-12 3 sets,then reverse grip curls 2 sets8-12 reps.
Bigdude300
New member
Go back to the basics, Barbell curls with the EZ bar less wear and tear on the elbows. Throw in some cable work strict movements will force em to grow, Maybe some concentration curls . Seems like ur sets and reps r fine. Work em once a week work em fast , eat watch em grow.
just diabetic
New member
ya ur probably right ive been trying so many different movements i forgot about what got them where they are.thank ill give it a shot the concetration curls will be nice.thanks
Onehungrychicken
New member
Your bi workout is concentrating on the brachialis and like some of the other get back to basics.
I have the same problem dude....I did a bunch of research and found this sick routine. Certain exercises only target certain parts of the muscle. I learnt that there are 3 major parts of every muscle...for instance in your bicep you have Fast-twitch white muscle fibres', Intermediate muscle fibres', and Slow-twitch, red muscle fibers. That basically makes up each on every muscle in your body. I have found in order to build a more full muscle you must train all parts a quick and simple bicep routine is:
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
6th rep should be extremely hard or muscle failure with fast explosive reps
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)
Hope it helps....try it out and do more research on the different parts of your muscle and what they do....In all our cases Knowledge literally is more power!
Stay safe
-Heavy Arms
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
6th rep should be extremely hard or muscle failure with fast explosive reps
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)
Hope it helps....try it out and do more research on the different parts of your muscle and what they do....In all our cases Knowledge literally is more power!
Stay safe
-Heavy Arms
Keeper of Chaos
New member
also lift heavy on your other excercises. deads helps arms overall growth.
I react better too weight then say form. I do both tho. light and a heavy day.
I react better too weight then say form. I do both tho. light and a heavy day.
Caution
New member
Here's some basics for you ...
BICEPS -
Bicep Mass Builders - Stay between 8 - 12 reps on these. If you're hitting 12 then you need to go up in the weight. Do 4 sets, increase weight with every set unless you're only hitting 8. You may start out hitting 12 but by your 3rd, 4th set you want to have to work to get to that 8-9 rep mark.
Barbell Curls
Seated Barbell Curls
Dumbbell Curls
Alternating Dumbbell Curls
Bicep Muscle Shapers - Stay between 12 - 15 reps on these for 4 sets. Same as above with increasing weight as you move through your sets.
Cable Curls
Cable Single Arm Curls
Preacher Curls
Concentration Curls
High Cable Curls
Machine Curls
Rope Cable Hammer Curls
I normally pick out 2 mass builders and 2 shapers per muscle that I train that day.The best way for you to build a well balanced bicep with both peak and mass is going to be by frequently changing up your hand position on barbell curls or EZ bar curls. Regardless of which of the 2 (Barbell or EZ Bar) you're doing that day - close grip curls target the long (outer) head of the bicep - that's your bicep peak. Use a hip width or slightly closer when doing close grip. If you go wide grip on either of these then you can add more weight and stress the shorter (inner) head of the bicep.
This is what I do anyway -- hope this helps you
BICEPS -
Bicep Mass Builders - Stay between 8 - 12 reps on these. If you're hitting 12 then you need to go up in the weight. Do 4 sets, increase weight with every set unless you're only hitting 8. You may start out hitting 12 but by your 3rd, 4th set you want to have to work to get to that 8-9 rep mark.
Barbell Curls
Seated Barbell Curls
Dumbbell Curls
Alternating Dumbbell Curls
Bicep Muscle Shapers - Stay between 12 - 15 reps on these for 4 sets. Same as above with increasing weight as you move through your sets.
Cable Curls
Cable Single Arm Curls
Preacher Curls
Concentration Curls
High Cable Curls
Machine Curls
Rope Cable Hammer Curls
I normally pick out 2 mass builders and 2 shapers per muscle that I train that day.The best way for you to build a well balanced bicep with both peak and mass is going to be by frequently changing up your hand position on barbell curls or EZ bar curls. Regardless of which of the 2 (Barbell or EZ Bar) you're doing that day - close grip curls target the long (outer) head of the bicep - that's your bicep peak. Use a hip width or slightly closer when doing close grip. If you go wide grip on either of these then you can add more weight and stress the shorter (inner) head of the bicep.
This is what I do anyway -- hope this helps you
