What is the best way to really hit upper and top of biceps?

[Danstile]

I have been hammering my biceps with preacher curls and regular barbell curls. Occasionally I will do reverse curls and hammer curls. Not seeing much. Any suggestions? I have recently added the seated incline dumbbell curls. I know I am working them hard because it feels like I am going to puke when I'm done.

 

[estray]

You really cant target a specific part of the bicep. You make it grow as a whole and whatever shape it takes depends on your genetics.

Whats your complete routine look like?

 

[Starkraven]

In your other post, you are working every body part twice/week. Unless you are at some national or pro level or have some super fast recovery ability and also on gear, I would refrain from training this way. Just go Mon Wed Fri one body part per week. Also do something like

Mon: Legs/cavles/abs
Wed: Chest/shoulders/tris
Fri: Back/biceps/abs

Do cardio tues, thur, sat and take sun off. I had a feeling you were overtraining them.

 

[Suareezay]

In your other post, you are working every body part twice/week. Unless you are at some national or pro level or have some super fast recovery ability and also on gear, I would refrain from training this way. Just go Mon Wed Fri one body part per week. Also do something like

Mon: Legs/cavles/abs
Wed: Chest/shoulders/tris
Fri: Back/biceps/abs

Do cardio tues, thur, sat and take sun off. I had a feeling you were overtraining them.

+1

if youre staying in a caloric excess over time, and getting progressively stronger in key movements (bench, row, deads, squats, dips, chins, and maybe a few assistant movements) then the "top of your biceps" will grow. no need to hammer away on certain areas of a small muscle until you feel the need puke.

 

[Danstile]

Monday:
Chest
Biceps
Back
Calves
Abs

Reps(12/10/8/6/12/12) One min. rest in between, except the last 12/12
I gradually increase the weight until the set with 6 reps. That is the heaviest. Then I drop it back down to bang out 12 reps then I immediately do a different exercise of 12 reps on the same muscle group. For example: I am doing regular bench press for my 12/10/8/6/12 for the last 12 I immediately grab a set of dumbells for fly. Every lifting day is the same 12/10/8/6/12/12 format. Slow controlled movements up and down. Really feels like the muscle is ripping off the bone.

Tuesday:
Morning-Run hard 20min
Quads
Hams
Shoulders
Triceps

Wednesday:
OFF

Thursday:
Morning-run hard 20 min
Chest
Biceps
Back
Calves
Abs

Friday:
Quads
Hams
Shoulders
Triceps

Saturday:
Morning- run hard 20 min

Sunday:
OFF

 

[Danstile]

In your other post, you are working every body part twice/week. Unless you are at some national or pro level or have some super fast recovery ability and also on gear, I would refrain from training this way. Just go Mon Wed Fri one body part per week. Also do something like

Mon: Legs/cavles/abs
Wed: Chest/shoulders/tris
Fri: Back/biceps/abs

Do cardio tues, thur, sat and take sun off. I had a feeling you were overtraining them.

I've tried just training each once per week and my muscles don't react to it very well at all. They just wither away. Too much recovery time is the way my body feels.

 

[estray]

your muscles wither away if you only train them 1x a week? thats ridiculous. I think your overtraining and probably under eating. what are your stats, weight, height, bodyfat, etc, and whats your diet like?

 

[Suareezay]

I've tried just training each once per week and my muscles don't react to it very well at all. They just wither away. Too much recovery time is the way my body feels.

youre obviously doing something wrong with your diet. hitting each bodypart once per week is not "too much recovery time". If youre losing muscle from undereating and training, increasing the frequency and volume of training is just going to create a bigger energy sinkhole and prolong the recovery process.

what are you eating every day?

 

[Eze]

Increase your intensity.

You go balls out on squats or deads and try and tell me you are ready to go again in a couple weeks. Heck, I am usually sore for 3 days.

 

[Danstile]

6'2"/207/15%
Sample days diet:
Breakfast- 2 eggs, 1/2 c. oatmeal, 50 g whey w/ fat free milk
snack- 25 g whey, 1/2 PB sandwich 100% whole wheat Nat PB
Lunch-Turkey breast Sandwich 100% whole wheat fat free mayo, broccoli, 25g whey
Pre workout(2 hrs before)-1/2 baked potato, turkey breast, 25g whey
Dinner/post workout- 2 scoops isolate protien, glutamine, 2 cans tuna w/fat free mayo, triscuit crackers, fat free milk
Night snack- 25g whey w/ fat free milk