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looking for a very effective bicep workout

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  1. #1
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    looking for a very effective bicep workout

    Hey guys, Ive been working out for a11 years or more and I still have not been able to find a workout that works for my biceps. Ive tried working the out on back day(which im doind now), tried doing them on chest day. Ive worked out 6 days a week and Ive done 3 to 4 days a week ( what Im doing now). I try to keep the sets to around 6 right now since Im doing back on the same day. I workout the chest and bi's on Wednesday. If I have time, I go in on Saturday to hit the bi's again. Ive done just about every exerice for the bi's and Im just not seeing the results that I want. flexed, Im looking at 16.5. Which isnt bad but for as long as Ive been doing this, they should be 18 or more. im curious as to what everyone else does for a bicep routine that has been effective for you. thanks

  2. #2
    Just call me Mayo
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    what exercises/reps are you doing currently for bicepts?
    Are you kidding me????

  3. #3
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    Nilson or Nelson curls I think they are called. Basically you curl your bodyweight w/ your elbows fixed against a locked barbel and pull ( looks somewhat like a chin ) like you would do a regular barbel curl. I thing t-mag has a better description of this exercise.
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  4. #4
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    how many reps in each set?

  5. #5
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    11 years and you haven't found an effective bicep workout ?
    These are my favorite faces : - - -

    Personal Bests:

    Bench - 235
    Deadlift - 315 X 17
    Squat - 315 X 11
    40 yrd. - 4.65

  6. #6
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    Since Im doing bi's with back, Im only doing 6 sets, 2 different exerciesm, arranging from 10 reps down to 6 reps.

  7. #7
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    for size, id just go with real low reps, almost like powerlifting for bis

  8. #8
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    4 to 6 reps?

  9. #9
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    I alternate, I will do heavy straight barbell curls one week with low reps, then go with higher reps and exercises like preacher and dumbbell curls the next.

    I work biceps and triceps on a separate day, I used to do bi's with chest, and at one time with back, but I prefer a separate day for arms now.

  10. #10
    Just call me Mayo
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    I bet your arms feel pretty huge after doing both Bi's and Tri's in the same workout... do you have problems driving home? :P
    Are you kidding me????

  11. #11
    happy sumo
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    I do my arms 3 days a week Bi's and tri's on the same day. I do tri-sets for my biceps(LoL) and they consist of Dumbell curls, barbell curls(outside grip), barbell curls(inside grip). I do 5 sets@ 15 reps(each exercise), so 45 rep sets.
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  12. #12
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    Originally posted by PreMier
    I do my arms 3 days a week Bi's and tri's on the same day. I do tri-sets for my biceps(LoL) and they consist of Dumbell curls, barbell curls(outside grip), barbell curls(inside grip). I do 5 sets@ 15 reps(each exercise), so 45 rep sets.
    damm, thats some giant arms programme right there!

    how long you on this for? good results so far?

    peace

  13. #13
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    BICEPS: Find a cable machine with lower hookups that are parallel to one another. Attach D-handles to them. Then, grab a curl bar and rip out a set of 12-15 reps at a moderate weight, making sure that you do slow, strict reps with forced negatives. When you’re finished with this set, immediately jump over to the cable apparatus and whip out a set of alternating cable curls. Do 16 reps on each arm and after this superset, you’ll feel your dormant arms spring out of their coffins. [ http://www.bodybuildingpro.com/supersets.html, Super Supersets! - PART I ]
    These are my favorite faces : - - -

    Personal Bests:

    Bench - 235
    Deadlift - 315 X 17
    Squat - 315 X 11
    40 yrd. - 4.65

  14. #14
    happy sumo
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    Originally posted by young d
    damm, thats some giant arms programme right there!

    how long you on this for? good results so far?

    peace

    Hey, young d.

    I have been on this current program for a little over 12 weeks now. I started off with 30 reps and am now at 45. I also could not do all 10 without a spot and now I have no problems doing the 15. I have seen GREAT results. I am more vascular than I ever was, and have put on 1 1/2" on my bi's in the last 12 weeks. Last week I took a rest though because my tendons were starting to hurt. All better now
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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