Biceps training help please.

[Bobby L]

Hello. I used to train biceps for about 15 mins or so everytime I went to gym but I red this was bad so I started traing biceps the same as I trained everything else, once a week. But now I find no matter how hard I train them they dont seem to hurt the day after. Your thoughts please p.s I am looking at bulking up only

 

[J.thom]

My arms suck so maybe I can help you. I train my biceps and triceps in one day just like every other body part, once a week. I do a lot of BB curls and DB alternating HAMMER curls. Hammer curls really help thicken up your arms, especially if you're young. Also try some direct forearm work, it seems to help. My arm days are no longer than 40mins too.

 

[Bobby L]

I used to feel biceps were fuller when I used to train them everyworkout. Ppl say they looked bigger when I was 86kg . I feel biceps are the same size now that im 93kg and only training them once a week. Maybe my biceps need more if they never hurt the next day even though I train them with high intencity.

 

[JUSTRIGHT]

I felt the same as the OP . My biceps weren't growing but I did work my arms like every other body part. I switched to one bi/tri exercise every time I worked out(usually four five times a week). My arms are fuller more vascular now than ever. Sometimes switching things can stimulate growth

 

[jay_steel]

check out the training section bro... You might get more responses there.. but...

hammer curls and then full ext curls,

 

[flex365]

There's nothing wrong with hammer curls but you're really targeting the brachioradialis, brachialis and not the biceps brachii. Your wrist must be supinated (palms up )to hit the biceps specifically. BB curls, chin-ups, low cable curls, incline DB curls, preacher curls and concentration curls would be a better bet for increased size and biceps peak. Concentrate on good form and make sure you use full range of motion. You can train biceps twice a week if you have enough recovery time. I like to use 3 different biceps exercises for each workout and alternate them week to week.

 

[skel1977]

Scott curls and hammer curls=boom biceps