Bicep workouts anyone?

[bostonpaul]

My biceps have always been hard gainers

i can do curls for 45 minuts and not be sore the next day

i am looking for different routines to kick their ass

recently i started using cables

standing between two cable machines i pulled them toward me

in the "making a muscle stance" and i GOT A GREAT BURN AT LOW REPS, and the next morning i could feel it really nice.

i also discovered that by twisting the wirsts slightly i could manipulate which part of the biceps i was working

anyone else have some ideas other than the standard preacher curls?

Thanks

bp

 

[REDDOG309]

chin ups slowly,

 

[allskillz20]

Hammer preacher curls, make sure you twist and flex at the top..
Ez curls
Concentration curls, make sure your arm is completely vertical no cheat reps..
Incline dumbbell curls, make sure your arms are far back and use your bicep only to lift the weight
Spider curls
Then finish off with a barbell without rest.. I usually do 15 reps but it depends how tight I am..
1/2 way top curls
1/2 way bottom curls
Full barbell curls

 

[allskillz20]

Btw make sure you flex your bicep and try to touch the outside of your shoulder and it will activate your bicep more rather than just pulling straight up...

 

[aminoman74]

Any kind of curl will work.There isnt that just one or 2 curls that will work.Go slow and heavy at times and then go slow and high reps.always change it up.

 

[SFW]

Heavy barbell curls with negative reps on the last few sets.

 

[PushAndPull]

LHJO supersetted with RHJO

 

[bjg]

here is one of my biceps routines
1- standing curls 3-4 sets ( shoulder width grip)
2- dumbbell curls sitting in a bench (a bit inclined back, palms turned to the outside, curls done together not alternate) 2 sets
3- Preacher curls but with pulley and cable 3sets
4- one arm preacher curl with cable 2 sets or very close grip standing curls( straight barbell) 2 sets
5 - hammer curls 2 sets

 

[jadean]

High volume work seems to work good for my biceps. Also i spread my back day at least 3 days apart so they get a little pump in on that day as well. Also keep mixing shit up every few months brother.

 

[bjg]

vary your way of lifting ( the speed at which you lift positive and negative and the weight/reps)

 

[bostonpaul]

Big Biceps

here is one of my biceps routines
1- standing curls 3-4 sets ( shoulder width grip)
2- dumbbell curls sitting in a bench (a bit inclined back, palms turned to the outside, curls done together not alternate) 2 sets
3- Preacher curls but with pulley and cable 3sets
4- one arm preacher curl with cable 2 sets or very close grip standing curls( straight barbell) 2 sets
5 - hammer curls 2 sets

Thanks Bro
Yes, I thing my grip might be part of the problem because my biceps tend to look larger on the insides but not on the outside of the arm. i would like to balance it out

The cable workout def kicked ass on my biceps the other day. Im going to hit them hard today also

Thanks

BP

 

[bostonpaul]

BROS
Thank you for responding. I really appreciate the advice. I will try and take at least one or two things from each of you

BP

 

[bjg]

Thanks Bro
Yes, I thing my grip might be part of the problem because my biceps tend to look larger on the insides but not on the outside of the arm. i would like to balance it out

The cable workout def kicked ass on my biceps the other day. Im going to hit them hard today also

Thanks

BP

u re welcome
cable workouts (preacher curls) will do the job for the outer biceps as well as for maximum peak and yes they will kick ass if you stay under tension at all times. For your outer biceps try to do the standing curls with close grip, lean your body a bit forward keeping your back straight to avoid cheating. You can alternate these with shoulder width grip. like you can start with 6 sets of standing curls with one shoulder width followed by one close grip etc... then followed by sitting dumbbell curls then cable curls then hammer grip. do that once a week just biceps alone.

what i do for bigger biceps is the following: i work my back real good once a week followed by only 4 sets of biceps standing curls. then after 3 days i redo biceps alone. so lets say i do monday back biceps( only 4 sets biceps) then thursday i just work my biceps 12 sets.
squatting , deadlifts, barbell row and all the compound heavy stuff will give you bigger biceps by making you stronger and by improving your form but they cannot replace a good biceps workout.

 

[CaptainNapalm]

I had some of my best gains in arms size when I dropped all isolation and increased my amount of work with heavy compound lifts. Instead of focusing on adding fancy variations of bicep curls try dropping them and doing more chin ups, pull ups, be rows and deadlifts. Don't forget all the other major lifts to go with it. Worth a shot.

 

[squigader]

I've found the best results come from varying the exercise and not to stick with the same biceps routine for too long. So a good mix of everything.

 

[bostonpaul]

I've found the best results come from varying the exercise and not to stick with the same biceps routine for too long. So a good mix of everything.

Today I went to the gym and stood between the two cable machines and did about six nice sets pulling from extended arm back to my shoulders

I concentrated on the negative AND positive

I also paid attention to grip position

I did most sets slow and a couple medium pace

I then went over to the easy curl bars and did the same for three more sets

I then went back to the cables but did sets one arm at a time for three sets puilling toward my chest

Ill report how I feel in the morning

BP

 

[bostonpaul]

Sounds like a great workout.
I'll very it up and follow this routine next arm day

Thanks again

BP

u re welcome
cable workouts (preacher curls) will do the job for the outer biceps as well as for maximum peak and yes they will kick ass if you stay under tension at all times. For your outer biceps try to do the standing curls with close grip, lean your body a bit forward keeping your back straight to avoid cheating. You can alternate these with shoulder width grip. like you can start with 6 sets of standing curls with one shoulder width followed by one close grip etc... then followed by sitting dumbbell curls then cable curls then hammer grip. do that once a week just biceps alone.

what i do for bigger biceps is the following: i work my back real good once a week followed by only 4 sets of biceps standing curls. then after 3 days i redo biceps alone. so lets say i do monday back biceps( only 4 sets biceps) then thursday i just work my biceps 12 sets.
squatting , deadlifts, barbell row and all the compound heavy stuff will give you bigger biceps by making you stronger and by improving your form but they cannot replace a good biceps workout.