Biceps

[Jay0536]

Hopefully this is the right place for this topic. I have always had trouble getting my biceps to grow. I do about about 4-5 different curl variations. I'm looking for something different to help them grow. Any help guys?

[Masse]

GH plus insulin plus T3 plus HARD and heavy weights and if you need more than you can help with synthol...
But like offshore said, use HEAVY WEIGHTS with smaller reps till your biceps is not more moving some weight..

[Dont wanna be old]

Don't over work/train those guyz .

Old school routine or just mine .

Arm day :
Chin ups
Hammer curls
Smith machine curls
3 sets each.. NO MORE !!

Triceps at will or between sets .

Most guys get some Bicep stimulation on back day ?

[Torcha]

Don't over work/train those guyz .

Old school routine or just mine .

Arm day :
Chin ups
Hammer curls
Smith machine curls
3 sets each.. NO MORE !!

Triceps at will or between sets .

Most guys get some Bicep stimulation on back day ?


smith machine curls huh...like drag culs, where your elbows go back instead of stationary... merit there.. puts em into a stretch position with a bonus of wrists curled back to the floor, similar to inc bench dumbbell curl..i like it. im gonna try that.....in my twenties I was paid out for having small arms from the big fellas... wasn't until I dropped the weight, increased rep range 8 to 12, lost my ego and introduced inc dumbbell curls that my arms arnt a weak point anymore. if anything, probably best bodypart.. of course, massive triceps help..which seem to thrive on low rep heavy as fk weight.. 6 to 8 reps...
I barely train biceps either... back day and being a massive wanker hits em well........

[Torcha]

Hopefully this is the right place for this topic. I have always had trouble getting my biceps to grow. I do about about 4-5 different curl variations. I'm looking for something different to help them grow. Any help guys?

hows ya triceps? they are a much bigger muscle.. often undertrained by youngsters who spend way too much time on biceps....have a look at a bicep, any bicep...it really is a tiny muscle....being so small it repairs faster than say a quad... in your split. try two workouts, one for reps.. like a pump..it will expand the tight muscle fascia.. not too much volume.. once pump is achieved, your done....triple drop sets, cable curls, wat eva..just fill em up with blood...I do this with back...
other workout 8 to 12 reps to failure..
id go two ezi curls. fail in 8 to 12 range
two incline dumbbell curls. hit that stretch deep. power out of stretch position. kinda like a drag car.. full throttle from start.. 8 reps drop setted with 5 reps...
two lying down curls. or a similar peak excersize.. preacher perhaps.. 8 to 12 reps..
hama curl drop set with a rope on a cable machine.
wrist curls x2
rev wrist curls...
this workout goes well with chest...

over training of biceps themselves, not such a problem. its the tendons and joints that fk ya!!! if biceps are still sore after 4 days. you have over done it....

[Torcha]

10462
yeah. its my last bulk. so not currant.. but relevant

[Jay0536]

hows ya triceps? they are a much bigger muscle.. often undertrained by youngsters who spend way too much time on biceps....have a look at a bicep, any bicep...it really is a tiny muscle....being so small it repairs faster than say a quad... in your split. try two workouts, one for reps.. like a pump..it will expand the tight muscle fascia.. not too much volume.. once pump is achieved, your done....triple drop sets, cable curls, wat eva..just fill em up with blood...I do this with back...
other workout 8 to 12 reps to failure..
id go two ezi curls. fail in 8 to 12 range
two incline dumbbell curls. hit that stretch deep. power out of stretch position. kinda like a drag car.. full throttle from start.. 8 reps drop setted with 5 reps...
two lying down curls. or a similar peak excersize.. preacher perhaps.. 8 to 12 reps..
hama curl drop set with a rope on a cable machine.
wrist curls x2
rev wrist curls...
this workout goes well with chest...

over training of biceps themselves, not such a problem. its the tendons and joints that fk ya!!! if biceps are still sore after 4 days. you have over done it....



Triceps are growing good very full. I do like the looks of the routine you have put together. I will use it next bi-day. Thank you!!

[Jay0536]

Thanks for all the replyes gentleman

[ironjulius]

My biceps are long which makes that peak suck one thing that helped is breaking the wrist which helped grow the peak

[srgrock]

I always start with a good pre fatigue to get a pump then follow with a couple good isolation movements. I still put my back to a wall to keep my elbows in place and ensure i get a good focused movement/contraction. I read an article a long time ago where Lee Priest talked about his routines and his bicep workouts where he said standing barbell curls are a must... I agree and have had good results from them.

[srgrock]

fail in 8 to 12 range
two incline dumbbell curls. hit that stretch deep.
This also. Incline curls are stellar, just focus of that form. Good stretch and good contraction! :)

[Torcha]

I always start with a good pre fatigue to get a pump then follow with a couple good isolation movements. I still put my back to a wall to keep my elbows in place and ensure i get a good focused movement/contraction. I read an article a long time ago where Lee Priest talked about his routines and his bicep workouts where he said standing barbell curls are a must... I agree and have had good results from them.

haha...I always read lee preists thoughts with scepticism.. his views on his own juice use, gives me a chuckle.... strangely thou as time goes on..ive learnt a very high dose of hgh and slin does allow for a lower (note. lower, not fuk all) juice cycle...with incredible results... still. he quoted very very low doses of juice... In his favour, lets not forget he is a genetic freak!!!! he could train arms by brushing his teeth....

as a idea. try with your arms in front of you. only slightly. leaning just a bit forward, shoulders back...you look like a retard doing em. but for curls. good technique. matched with the above mentioned inc curl... then peaked with a elbows at heads height curl... all 3 angles are hit.....

[srgrock]

haha...I always read lee preists thoughts with scepticism.. his views on his own juice use, gives me a chuckle.... strangely thou as time goes on..ive learnt a very high dose of hgh and slin does allow for a lower (note. lower, not fuk all) juice cycle...with incredible results... still. he quoted very very low doses of juice... In his favour, lets not forget he is a genetic freak!!!! he could train arms by brushing his teeth....

as a idea. try with your arms in front of you. only slightly. leaning just a bit forward, shoulders back...you look like a retard doing em. but for curls. good technique. matched with the above mentioned inc curl... then peaked with a elbows at heads height curl... all 3 angles are hit.....

Lol yeah, some of his training advice seems to be good though! He is no doubt a genetic freak. I don't buy into everything he says either, especially some of his dosing.... Lol if its true that's great for him, but seems hard to believe. The guy had/has some wicked arms though! Im doing back and bi's today so I'll try leaning forward as well, not sure that I've ever included anything like that. I have seen alot of guys lately lay chest down on a bench with a slight incline, arms hanging, and do dumbell curls. Looks effective, but hard to maintain good form.

[JohnDoe]

Hopefully this is the right place for this topic. I have always had trouble getting my biceps to grow. I do about about 4-5 different curl variations. I'm looking for something different to help them grow. Any help guys?

Have you tried seated incline dumbbell curls? Laying back at an incline with arms dropped down to your sides (fully extended) and use enough weight that you can do 8-12 reps (failing at or before 12). ...I do these NICE AND SLOW ...I'm talking about using weight that is lower than what you'd normally curl standing up. ...do 4 sets of those and your arms should be on fire. I normally don't do alternating - lift both arms at same time.

[Radman69]

Just my .02 but i've seen some results past a plateau by using cheat curls also... Load that fucking bar up and get the weight
moving.. Just be careful and squeeze them bitches hard as your mind will let u!

[Torcha]

Just my .02 but i've seen some results past a plateau by using cheat curls also... Load that fucking bar up and get the weight
moving.. Just be careful and squeeze them bitches hard as your mind will let u!

I use a similar technique with my girl... load my bar up on Cialis and proviron, and squeeze her...................well u get the idea!! hahaha.....


cheat curls are a good option too, get that growl on and throw those curls... I have pinged a shoulder doing it.. but man its fun curling 25kgs plates each side....

[jtip1810]

I use a similar technique with my girl... load my bar up on Cialis and proviron, and squeeze her...................well u get the idea!! hahaha.....


cheat curls are a good option too, get that growl on and throw those curls... I have pinged a shoulder doing it.. but man its fun curling 25kgs plates each side....

LMFAO...that's some good advice bro and its a team workout that way!!!!