Reply With QuoteI do 4-5 sets of biceps work once a week. For me 2-3 sets of hammer curls to start, and 2 sets of alternating dumbell curls. I use 6-10 reps as a rule of thumb, but there are many ways to skin a cat here.
What is your bodyfat percentage? Are you holding a lot of water? Do you train with good form or are you perhaps a bit too loose that your biceps aren't doing much of the work?
Soft biceps...
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Thread: Soft biceps...
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11-05-2004, 10:35 AM #1Registered User
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Soft biceps...
I'm having trouble getting my biceps to grow. My triceps have good size and are rock hard i guess cuz of doing bench presses since 8th grade but my biceps are not hard at all though they have decent size. i usually do about 3 sets of 3 different curl exercises along w/ chest 2x a week. how should i work them?
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11-05-2004, 11:07 AM #2Super Moderator SUPER MODERATOR
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11-05-2004, 03:40 PM #3Registered User
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Biceps in general have a high endurance level. Like the calves, quads, forearms and other muscles are naturally designed for high reps. You may just need to increase the number of reps/sets if you cant increase the weight.
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11-05-2004, 03:45 PM #4Functional Lifting = Life
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I do five sets of five DB curls and hammer curls for biceps and they're gotten a lot harder since I've started. You can also do DB presses because those do bring the biceps into play a lot (at least when I do them), as do DB flies for me.
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