Thread: Trying to increase biceps mass a little more

Bent Over Rows, Pullups, Dumbell Rows, Face Pulls.

Things like that. Ditch the curls, man. Pretty much a useless movement in comparison to the above.

Also, if you don't have much time to workout, why are you doing a high volume program? A few short focused fullbody workouts would be a much better use of your time if its limited.

Originally Posted by Gazhole

Bent Over Rows, Pullups, Dumbell Rows, Face Pulls.

Things like that. Ditch the curls, man. Pretty much a useless movement in comparison to the above.

Also, if you don't have much time to workout, why are you doing a high volume program? A few short focused fullbody workouts would be a much better use of your time if its limited.

Thanks. I actually did some chinups today for the first time in a while. Not sure if I wanna ditch the curls completely though, they got me to where I'm at now. I've found that the GVT method doesn't take longer than any other method and can be quicker because you're doing all the sets at once with a minute rest in between. And from what I read it supposedly creates big gains because your working so hard on one particular muscle. Haven't noticed anything significant at all though, maybe it is better for beginners.

In any case time isn't an issue either way as I've learned that giving your body rest is supposedly the way to go. I'm pretty good with every other muscle group I think, I just hope that someone can give me a great bicep routine that has worked for them including the amount of sets and number of rest days in between. I'm worried I am overworking my biceps. But at the same time they are never sore for more than a day or two even with the GVT. So I feel like I am good to go. I do give it around a week's rest though. I feel like it's almost too much rest or maybe its not enough and I shouldn't be doing 10 sets of 10 all at once. I don't know anymore :/

It's very true that your bis get a good blast with pulls - but I like to tack on a little dedicated bicep work from time to time. Consider it my guilty pleasure.

Try this on a leg day sometime, when your arms aren't spent from training back:
Got Built? » Baby Got… Biceps!

I suggest adding Upper back movements if you haven't already and blast those biceps with a barbell. Core Power movements really seem to get me bigger.

Bench, Squat, Deadlift, Clean and Jerk, Snatch, Bent-Over Row, Inclined Weighted Situps, Barbell Curl