thatotherguy
That Other Guy
What is the best Bicep workouts?
Its hard for me to build my biceps. Triceps are easy for me to build.
Its hard for me to build my biceps. Triceps are easy for me to build.
What is the best Bicep workouts?
- Thread starter thatotherguy
- Start date
B
Biggin
Guest
Hammer curls and 21s.
what are 21's?
B
Biggin
Guest
Straight bar curls. Have a partner or individual place their hand in the middle of the chest. Do 7 sets high, 7 sets low, have partner remove hand from chest and do 7 more full range sets. Train heavy as u can with this movement. Hope I explained good enuff for u, really blows up the biceps.
J
jonnythechin
Guest
thats whats up
Keeper of Chaos
New member
it honestly depends on your body. I found that losing bf helped develop my arms. at 12-13%bf I have areas in my biceps that just made it a mass. when i go down to single digit my bicep is defined and has a nice peak.
personally I do light and heavy days and dont do many bicep excercises. I like heavy straight bar which are great for mass, I like preacher for lengthening the muscle, on my light days i do concentration on the muscle with cables or seated dbs. form is a major thing on my light day.
personally I do light and heavy days and dont do many bicep excercises. I like heavy straight bar which are great for mass, I like preacher for lengthening the muscle, on my light days i do concentration on the muscle with cables or seated dbs. form is a major thing on my light day.
Roidrage81
New member
drag curls will f you up big time!
hogman
New member
Depends on what you are trying to accomplish.
If you want your arms to grow you need to work on being a bigger person.
I put a 1/2 in on my arms by not doing curls and focusing on big movments. Your bicep is a small muscle and most guys over train them. if you do too much they will stay small and hard.
I would like to see your stats and a typical work out for the week?
Glad to hear you're using this: I plan to keep it much more aggressively up-to-date than has been the case in the past, but don't hesitate to let me know if you find errors or need clarifications.
TheMilkMan
New member
Heavy Deadlifts, Rows, and Lat Pull Downs followed by 3 sets of cable preacher curls is all I need.
hogman
New member
dark passenger
New member
This is my bis workout. It fks em up.
DB curl - 3 sets of 8-12 reps
Narrow grip BB curl - 3 sets of 8-12 reps (superset with reverse BB curl)
Rev BB curl - 3 sets of 8-12 reps
Concentration curl - 3 sets of 8-12 reps (I spot myself to push out a few more reps)
This has been great for building the peaks and general mass. (I dont juice btw)
DB curl - 3 sets of 8-12 reps
Narrow grip BB curl - 3 sets of 8-12 reps (superset with reverse BB curl)
Rev BB curl - 3 sets of 8-12 reps
Concentration curl - 3 sets of 8-12 reps (I spot myself to push out a few more reps)
This has been great for building the peaks and general mass. (I dont juice btw)
Live2Train
New member
I am not saying I disagree with this at all, but I do feel straight barbell curls are the best mass builder for the bi's. These other lifts will definitely add to the mass of the arms though.
Onehungrychicken
New member
Change your workout often as you will get stale. however in each workout you need to train both the inner and outter head of the bicep. All exercises hit both just some do a better job of hitting each head.
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