Thread: looking for a very effective bicep workout

what exercises/reps are you doing currently for bicepts?

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.

how many reps in each set?

11 years and you haven't found an effective bicep workout ?

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

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

4 to 6 reps?

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.

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

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.

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

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 ]