Mass Bicep Routine

[Freeman]

Ok guys, I need your help here. I need to put some serious size on my biceps. No, I don't know their size or anything, never measured them. But, I know I don't like them. Anyone have any suggestions for a bis routine that can pack on serious size. I always start off with straight bar curls...here's a typical bicep workout currently:

3 sets of straight bar 6-10 rep range
3 sets ezbar preacher curls 6-10 rep range
3 sets db hammer curls (sometimes reg. standing db curls)
2-3 sets of db concentration curls...sometimes I do standing cable curls, arms elevated and curling towards the sides of my head (I am not sure what these are called)

Thanks people!

 

[Mikes1]

I would cut the volume to atleast half of what you are doing.
I've also found that doing very slow chins does a great job on bis.

Mike

 

[RCfootball87]

Freeman I don't use muscltech supplements or really like the company, but I think the superset arm workout listed on their site is very good. It's and 8 week program, I know you said biceps but it's triceps to. Check it out.......

The 8-Week Schedule

Weeks 1 and 2

5 Supersets (6 to 10 reps each exercise)

Exercise 1: Barbell Curls
Exercise 2: Push-Downs


Instructions: Perform exercise 1 followed immediately by exercise 2, and then take a 2-minute break before doing another superset. Do 5 supersets of 6 to 10 reps for each exercise. Your first superset should be a warm-up with lighter weight.


Weeks 3, 4, 7, and 8

5 Supersets (6 to 10 reps each exercise)

Exercise 1: Concentration Curls
Exercise 2: One-Arm Dumbell Extensions


Instructions: Perform exercise 1 followed immediately by exercise 2, and then take a 2-minute break before doing another superset. Do 5 supersets of 6 to 10 reps for each exercise. Your first superset should be a warm-up with lighter weight.


Weeks 5 and 6

Exercise 1: Barbell Curls (5 x 6 to 10)
Exercise 2: Seated Alternate Hammer Curls (5 x 6 to 10)
Exercise 3: Barbell Triceps Extensions (5 x 6 to 10)
Exercise 4: Dips (5 x 6 to 10)


Instructions: Perform 5 sets of 6 to 10 reps for each exercise before moving to the next exercise. Take a 1-minute break after each set. Your first set is a warm-up with lighter weight.

 

[ZECH]

Freeeman, to gain serious size on your arms, you need to add mass on the rest of your body. Stick with compound movements that add mass like benchpress, squats and deadlifts along with your arm routine. Eat plenty and get lots of rest.

 

[Freeman]

dg, I knew you'd say that!

I guess I'll just do that and mix up my routine every so often. Thanks!

 

[ZECH]

Originally posted by freeman1504
dg, I knew you'd say that!

I guess I'll just do that and mix up my routine every so often. Thanks!

LMAO. It's true though. To add significant size to any one body part, you must add mass to the rest of your body. If not, you would have 20" arms and chicken legs. You would look very funny! Your body would not let that happen.

 

[Freeman]

hahaha yeah, we have some chickens at my gym that's for sure.