Need Bigger Bi's

[BusTa]

My current routine for biceps are:

2 warmup E-Z bar curls
3 sets (6-8 reps) E-Z bar curls
3 sets of preacher or concentration

Rarely can I get my biceps sore anymore...the only part that gets sore is the lower part. Any ideas? I'm looking for something that will hit the belly of the biceps.

 

[ALBOB]

Do you incorporate your biceps workout with your back workout? I hit bi's right after back and have no trouble making my arms feel like noodles.

------------------
Life is hard so quit whining and go out there and be alive.

 

[Mifody]

mine rarely get sore either.. as long as you are constantly increasing weight/reps each week thats good.
u can try overhand bb curls, hammer curls, incline curls..
6 sets looks ok, i usually do less but thats just me.
if you arent doing pullups/chinups start.
thats about all i can think of besides the usuall.. eat lots, squat

 

[ballast]

Try incorporating some close-grip supinated chins.Nothing makes my biceps grow faster.Throw in a few sets of the close-grips after your back workout.Since your bi's are already warmed up from the back work, you really won't need to do warm up sets(unless your adding some extra resistance),and they have also recieved some stimulation from the back work so only a few "work" sets would be necessary.Works for me.

------------------
"I'm just an ordinary guy with nothing to lose."

 

[Arnold]

How about some good ole fashioned standing barbell curls.

------------------
Just because the majority believes it, does not make it true!

 

[BusTa]

I do my biceps on its own day and my back on its own day. I feel that my bicep gets a better pump and is bigger after a back workout though. This is my back workout.

2 sets warmup bent over BB row
3 sets of BB row (8-10)
3 sets of wide grip pull ups max
3 sets of DB rowing (8-10)
3 sets of Lat Pull down (regular grip, 8-10)

Should I start adding in chin ups on bicep day?

 

[ZONE]

2 sets warmup bent over BB row
3 sets of BB row (8-10)
3 sets of wide grip pull ups max
3 sets of DB rowing (8-10)
3 sets of Lat Pull down (regular grip, 8-10)

I would add a set of Standing straight bar Curls followed immediatley by a set of close-grip supinated chins done to total failure.

------------------
Thoughts are more powerful then Matter

 

[ALBOB]

I'm not a hardcore High Intensity proponent, I just can't do it with only one set, but ballast woke up some old brain cells of mine with his post. Have you ever tried an ULTRA slow close grip chin? I'm talking 1-2 minutes up and 1-2 minutes down. Yeah, I said minutes. Try it sometime after a back workout and get back to me about soreness. It'll probably be a day or two before you can lift your arms high enough to type.

------------------
Life is hard so quit whining and go out there and be alive.

 

[Mesofreaky]

Time to let loose my secret

they are called viking curls you hold the dumbells and instead of curling them you jsut throw them across your chest one at the time with everything you got. it seems odd but you feel it the next day.

------------------
freaky people do freaky things to stay freaky

 

[TheSupremeBeing]

Undergrip chins are the best for the lats and they involve the biceps more, they can't be beat for chinning.

As for your biceps, I would do 2-3 sets of standing BB curls followed by 2-3 sets of hammer or reverse curls.

------------------
Complex problems have simple, easy to understand, wrong answers.