Thread: Bigger Biceps

Biceps are a very small part of the arm, most people complain about shape, which you can do nothing about.

I do 2-3 sets of hammer curls and 2-3 sets of standing alternate dumbell work, most of my bicep workouts look like that.

when i do the hammer curls i dont feel shit only right were my arm folds..but thats it i dont feel like it works my bicep what so ever! ?

hammer curls rock, try a heavier weight, you can do more than you'd think with hammers

I do 3 sets of db curls and 2 sets of straight bar curls.

Originally Posted by stikyicky

when i do the hammer curls i dont feel shit only right were my arm folds..but thats it i dont feel like it works my bicep what so ever! ?

Try Preacher Curls.

Cable curl's hit em really good to,with constant tension on them,vein's pop out like crazy with these

Originally Posted by stikyicky

when i do the hammer curls i dont feel shit only right were my arm folds..but thats it i dont feel like it works my bicep what so ever! ?

Make sure you are using more than your standard curl when you do these, I always start my routine with these if I am doing them at all. Part of the intention of doing these is using a weight sufficient to require recruiting the brach into the movement, thusly thickening the arm even further.

There are about as many routines as the hairs on your ass, pick one you like and go with it so long as you feel its truly balanced. You wont get the size if you dont gain the weight, and you wont gain the weight without the caloric increase. Persistence, and food, are your two virtues. There are no fancy movements hiding any growth IMO, I've done all kinds of things and ultimately I feel they make little difference, unless you have a giant hole in your routine.

Lou Ferrigno liked seated dumbell curls, Caputo liked EZ bar curls, there are many ways to get there it makes little difference.

Crazy eights on cables definitely fail your biceps... Usually do them right at the end of my workout... Unbelievable!