Thread: Biceps routine

It changes every workout.

I will say I train biceps twice a week, heavy, and once a week with light weight fir high reps.

I still use one of those bicep blaster things you wear on your neck that keeps you from swinging the weight and using to much triceps or delts, and I love it. It works for me. For me it works better than preacher curls.


No workouts are the same.

If you are for real, you must log all movements and weight used per reps.

Right now it looks like this

3 sets of dumbbell curls
15x12
30x6
30x6

A couple sets of hammer curls
20x12
25x8
25x8

These are incorporated with back movements also that indirectly work out biceps

I always heard 6-8 sets for biceps

Sometimes I switch it up and do barbell curls or cable curls

Originally Posted by Pork Chop

It changes every workout.

I will say I train biceps twice a week, heavy, and once a week with light weight fir high reps.

I still use one of those bicep blaster things you wear on your neck that keeps you from swinging the weight and using to much triceps or delts, and I love it. It works for me. For me it works better than preacher curls.


No workouts are the same.

If you are for real, you must log all movements and weight used per reps.

over the last three months I have cut out all curls and extensions and just do a second (lower volume) back and dips workout on deads day (pullups for biceps and dips for triceps). I've added 7/8 inch in that 3 month period. I was stuck at 17 inches even for over a year and didn't start growing until I cut arm training out.

Hoping to surpass 18 inches here in the next couple weeks and then start a 12 week cycle that will hopefully propel me to 19 inches which is my goal for 2012. Ideally, getting past 19 would be nice so I can stay at 19 and make some natty gains after PCT.

I will consider adding arm days back in while on cycle as recovery and protein synthesis should be improved maybe starting with every other week barbell curls, standing french presses, cable pushdowns and curls.

It only took two weeks of no specific arm exercises to see almost a half inch of growth on arms so don't be afraid to try it for a couple weeks to see how it works...if you think about it arms are way smaller than your back and chest but get worked to failure almost every time you workout...they easily are worked 2-3 times harder than back and chest and given less than half the recovery time we give to our chests and backs. The poor guys never get a friggin' break!

Originally Posted by banker23

over the last three months I have cut out all curls and extensions and just do a second (lower volume) back and dips workout on deads day (pullups for biceps and dips for triceps). I've added 7/8 inch in that 3 month period. I was stuck at 17 inches even for over a year and didn't start growing until I cut arm training out.

Hoping to surpass 18 inches here in the next couple weeks and then start a 12 week cycle that will hopefully propel me to 19 inches which is my goal for 2012. Ideally, getting past 19 would be nice so I can stay at 19 and make some natty gains after PCT.

I will consider adding arm days back in while on cycle as recovery and protein synthesis should be improved maybe starting with every other week barbell curls, standing french presses, cable pushdowns and curls.

It only took two weeks of no specific arm exercises to see almost a half inch of growth on arms so don't be afraid to try it for a couple weeks to see how it works...if you think about it arms are way smaller than your back and chest but get worked to failure almost every time you workout...they easily are worked 2-3 times harder than back and chest and given less than half the recovery time we give to our chests and backs. The poor guys never get a friggin' break!

I'll definitely give this a try when I'm done my cycle and pct

My arms have grown a little on cycle 15.5 to 15.8 cold, see it in my triceps

Have a couple weeks left then Pct

Believe it or not I got much better gains in arm size when I was on programs that only involved compound lifts such as bench press, dips, pull ups, chin ups, shoulder press, bb rows, squats and deadlifts with no arm specific (isolation) lifts whatsoever. As silly as it may sound I genuinely believe that incorporating anything but minimal amount of isolation for my arms caused me to overtrain them since they were getting worked heavy indirectly through compound lifts. Im ofcourse a natural lifter, if you're on any form of gear thats a different story

I work out my arms like in the middle of the week. I think my arms are my best body part. I see the definition when I work them out. My routines changed weekly due to don't like the muscle get used to a certain work out.

Routine 1
seated bicep curls 3x12
incline seated curls 3x10
21's
Cable Hammer Curls 3x15

Routine 2
Seated Preacher Curls 3x12
hammer curls 3x10
standing ez curl 3x10.

I hope this will help you out. I will definitely will try the one work out that was posted to only used one's body weight as for dips,triceps extension, push ups and try some pull ups. Lets see how that will help my arms. Thanks all!!!

You shouldn't need to do much if your routine is full of heavy compounds.
I do a few sets of curls and french press at the end of my upper body routine. Mainly because I like it, but I do think it helps a little with arm strength and size.

standing straight bar 4 sets and then vary 2 more exercises of iso which always change.

Thanks everyone for the great info

I'll probably cut the Iso movements

My biceps routine is done every time I'm at the gym: I put all the dumbbells back on the rack and back in the correct order. Same with the plates all these live-at-home-with-mommy-and-expect-her-to-clean-up-after-me gym hamsters leave laying about.

I figure that in between sets I might as well do something useful besides just standing around. Gotta remember to switch up arms on occasion, though.

Originally Posted by ThreeGigs

My biceps routine is done every time I'm at the gym: I put all the dumbbells back on the rack and back in the correct order. Same with the plates all these live-at-home-with-mommy-and-expect-her-to-clean-up-after-me gym hamsters leave laying about.

I figure that in between sets I might as well do something useful besides just standing around. Gotta remember to switch up arms on occasion, though.

Lol guessing you don't do isolation

Did a back routine today and only bicep Iso I did was 3 sets of barbell curls 60x12 70x8 80x8