My most hated muscle....BICEPS!

[r3ver3nd]

Im a bigger boy.

When I started lifting at around 14, biceps for some reason have been one of my most hated muscles to train. And, now that I realize they are lacking....I cant get them to grow! Here's my training routine for biceps:

EZ Bar curls (Seated/standing): 8x4
Standing Cable curls (The ones you do that looks like flexing): 8x3
Hammer curls: 8x2
Reverse straight bar curl: 8x4

Any help?

 

[pumpchaser]

I think you're doing too many sets. In my opinion, for growth choose two exercises that work for you and do 4 intense sets of each, minimum 10 and up to 15 reps per set, to failure. Should feel a definite burn in whatever exercises are used, or find alternatives that do this. No more than 1 minute between sets, with a good warmup. That's IT.

Never liked EZ bar curls - definitely more comfortable but don't hit the bi's nearly as directly. Instead, choose two amongst cable curls, incline dumbell curls and scott curls with a barbell and see which works. To me, cheating's necessary as part of the process of increasing your reps, but it should only happen towards the end of a set, otherwise good form, done at a good tempo.

Experiment with twice and thrice a week, see which works for you.

Supersets

Improve diet

 

[w00t]

i had the same problem.. with my arms not growing at all then i completly quit doing any sort of bicep work, and just did deadlift and reverse grip-close grip pulldowns. now i have bigger arms than ive ever had before less is more

 

[daan69]

use straight bar.... i find it hits the outer head of your bicep better

 

[bob marley]

You're not doing enough reps in each set. Try using higher reps and paying extremely close attention to your form, and I guarentee you'll start to see results in your biceps. I remember Ronnie Coleman talking about how he always does at least 10 reps per set. Rep number 9 and 10 are where the real growth occurs.

 

[Insane_Man]

Do your reps fast. I used to do them slow to concentrate on form, but all that really did was tranfer the load to the front delts.

 

[string_bean00]

Do your reps fast. I used to do them slow to concentrate on form, but all that really did was tranfer the load to the front delts.

Very true. I've noticed that before.

 

[r3ver3nd]

Thanks boys

 

[DADAWG]

ive said it before and i will say it again lift heavy to add mass . basic heavy movements like straigt bar curls and hammer curls will add more mass than double bicep pose curls every time .

 

[r3ver3nd]

ive said it before and i will say it again lift heavy to add mass . basic heavy movements like straigt bar curls and hammer curls will add more mass than double bicep pose curls every time .

If I go heavy, do I "cheat" curl it, or stay sterile?

 

[DADAWG]

If I go heavy, do I "cheat" curl it, or stay sterile?

sterile
i stay pretty strict but you can stay sterile if you want to . im not gonna lie i use as much weight as possible for my reps so the last one isnt always perfect but its still a good curl not some kind of slinging powerclean curl looking thing

 

[Bimmer]

Im having the same problems with bis. Every thing is responding great the way I expect it to, but bis for whatever reason dont even get sore. Been trying everything lately but I think this week Im gonna go to the straight bar and go heavy for most of my sets.

 

[Mudge]

Stay heavy, low sets. I do 6 sets MAX.

 

[jackcity10]

you mean six sets for all excerscises for bi's combined right?

 

[r3ver3nd]

Im goin give the straight bar a try, cause just lately I've been trying everything for them and they just laugh at me

 

[daan69]

if you concentrate on really heavy bent-rows your biceps will blow up

 

[Golden_Muscle]

if you concentrate on really heavy bent-rows your biceps will blow up

Really? Doesnt help me... Curls are what build my bis...Plain and simple curls.

 

[Tryn2]

What about doing heavy squats and deads, I noticed this helped my arms to grow. Sounds wierd I know but works. Oh and I prefer heavy (for me) standing straight bar curls. I also do seated alt dumbell curls gives a good stretch at the bottom and hammer curls which allow me to use more weight.

 

[inked1]

why the fuck does doing squats improve your bicep size?

 

[jynx]

If you want some good mass I'd say stick to barbell and ez bar curls. Go heavy for 8 reps tops. Ive been hitting my other body parts the same way I do my core lifts, powerlifting style, and Ive seen some nice gains.