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  1. #1
    Registered User jgreable's Avatar
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    What Is The Best Bicep Routine for Mass?!

    Im wanting to add some girth to my arms fast and Im just not noticing the results I want!
    -g-reable
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  2. #2
    The BACKMAN DJAuto's Avatar
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    Hammer and preacher curls work for me (as well as the occasional concentration curl).
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  3. #3
    Registered User JB12182's Avatar
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    Good ole fashion barbell curls, heavy as you can go. When are you doin biceps, with back or with tri's?
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  4. #4
    Wanna Start a Gym? 87lifter's Avatar
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    what's your biceps routine now?

    I like BB curls, Preachers, DB Curls, and DB Preachers

    nothing fancy really, just heavy weights for anywhere from 8-12 reps
    Starting to suck a little less at benching...
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  5. #5
    Dickface McGee darinaldi's Avatar
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    Thumbs down

    ***Anyone With "Crew" in Their Signature Sucks Balls Crew***
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  6. #6
    Registered User Lion_Heart03's Avatar
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    How longs a piece of string?... You gotta try different things and find out what works for YOU
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  7. #7
    Dirt Merchant SouthernLord's Avatar
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    Eat more food!

    It takes an overall weight gain of 10-15 pounds to add one inch of arm mass.
    "Strong people are harder to kill than weak people, and more useful in general."
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  8. #8
    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Originally Posted by jgreable View Post
    Im wanting to add some girth to my arms fast and Im just not noticing the results I want!
    Close Grip Chinups
    Barbell Curls
    Preacher Curls
    Concentration Curls
    Hammer Curls

    You have to find out what works for you, You need to get that Fast timeframe out of your mind. Nothing is fast in bodybuilding.
    My Gym is my Church, My Sweat is my Prayers, My Strength is my Salvation, I Am Animal.

    Loyalty above all else, Except Honor!
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  9. #9
    L.A. JohnnyBicepsCOM's Avatar
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    proteen snakes
    JohnnyBiceps.com: Creative humor. Original Entertainment
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  10. #10
    Encyclochuzzle chazzy1864's Avatar
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    I'd say some form of standard curl, a hammer curl, and a reverse curl.

    My favorites:

    EZ Bar Spider Curl
    DB Preacher Hammer Curl
    Reverse Cable Curl
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  11. #11
    Registered User CottonC's Avatar
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    Lift heavy for the first half of the workout to get the test going and breaking down the muscles without the lactic acid killing them. Then go to a slightly higher rep at the end like 10-12
    New to BB, need some green to spread.

    owe greens to
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  12. #12
    Registered User Stooks's Avatar
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    Incline DB Curls
    21s
    Kickin ass since '87
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  13. #13
    Registered User solidwon's Avatar
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    My arms grew when I lightened up the load a bit and flexed real hard at the top of each rep. Three seconds up, squeeze, three seconds down.... I once heard if you can't flex with the weight then its too heavy. Take that as you will but it proved to be sound advice for me.
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  14. #14
    Uplift ThickAsABrick's Avatar
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    Originally Posted by SouthernLord View Post
    It takes an overall weight gain of 10-15 pounds to add one inch of arm mass.
    That's only a general guideline, and applies more to people who have been training a while.
    Who was this love of yours?
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  15. #15
    Registered User Ben_1991's Avatar
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    Seriously doubt anyone will come up with a better biceps routine than that of mine, that I use right now....added bout 2 inches in 4 months!
    Using just any one week of my routine will yield great results

    Week 1:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Hammer curls - 2 sets of 6-8
    Concentration curls - 1 set of 10

    Week 2:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Cable curls - 2 sets of 6-8
    Concentration curls - 1 set of 10

    Week 3:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Precher curl - 2 sets of 6-8 reps
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  16. #16
    Dirt Merchant SouthernLord's Avatar
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    Originally Posted by ThickAsABrick View Post
    That's only a general guideline, and applies more to people who have been training a while.
    I can agree with this.

    What's the most effective way for our 165 pound OP to add arm size?

    Is it through arm specialization?

    or

    Spending more time on the big compounds and eating like his life depends on it?

    I know not everyone wants to be huge, but the fastest way to add bicep mass is eating at a caloric surplus while getting as strong as possible on the big compound lifts.

    I see a lot of small guys worried about their arm routine. I see very few small guys worried about their squat and deadlift progression or their caloric intake.

    That's the point I was trying to make. Flame away.
    "Strong people are harder to kill than weak people, and more useful in general."
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  17. #17
    Uplift ThickAsABrick's Avatar
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    Originally Posted by SouthernLord View Post
    What's the most effective way for our 165 pound OP to add arm size?
    Through a routine that focuses on the basic exercises, which includes direct arm work.
    Who was this love of yours?
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  18. #18
    Dirt Merchant SouthernLord's Avatar
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    And since we're talking bicep routines....

    This one one is my favorite....

    One arm DB preacher curls 4x12-15
    Incline Curls 4x12-15
    BB curls 4x12-15

    That's it. I train forearms on back day. I learned a long time ago that (for me) bicep training is more about finesse , constant tension, and controlled movement. I can swing around 135 for sets of 8, but I get a much better workout with 95 for controlled sets of 12. Everyone is different though.
    "Strong people are harder to kill than weak people, and more useful in general."
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  19. #19
    Registered User NOSUPERMODEL's Avatar
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    I was going to ask about arm exercises today also. My arms are just naturally a hard muscle for me to build.

    Thanks for the help guys.
    Start of Transformation: 3/2/09
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    Current weight 1/28/10 247.5 lbs
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  20. #20
    Dirt Merchant SouthernLord's Avatar
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    Originally Posted by NOSUPERMODEL View Post
    I was going to ask about arm exercises today also. My arms are just naturally a hard muscle for me to build.

    Thanks for the help guys.
    I feel your pain.

    My arms have came a long quite a bit, but I'm cursed with crap genetics.

    Long Arms + Short muscle bellies = Teh Suck
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  21. #21
    In the Iron Game Juggernaut33's Avatar
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    For bicep mass, I like barbell curls and standing dumbell curls. I usually finish off with preachers too. Eat more as well.
    "Shut up and lift!"
    "Eat big to get big."
    "Deadlift and grow."
    'Train, Eat, Sleep."
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    "What does not kill you, will make you stronger."

    Ergo sum fortissimus.
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  22. #22
    Registered User ShanksForte's Avatar
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    EZ Bars aren't good mass builders?
    "The only reason that you're getting in shape is that so you can get through the workout." - Seinfeld
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  23. #23
    Dirt Merchant SouthernLord's Avatar
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    Originally Posted by ShanksForte View Post
    EZ Bars aren't good mass builders?
    EZ bar curls actually hurt my wrist compared to oly bars.
    "Strong people are harder to kill than weak people, and more useful in general."
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  24. #24
    (っ◕‿◕)っ Chrome Face's Avatar
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    1 arm pull-ups. If you can't do them, you're a sissy
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  25. #25
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    Originally Posted by Chrome Face View Post
    1 arm pull-ups. If you can't do them, you're a sissy
    now that's funny
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    Registered User PanzerMK1's Avatar
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  27. #27
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    Originally Posted by Ben_1991 View Post
    Seriously doubt anyone will come up with a better biceps routine than that of mine, that I use right now....added bout 2 inches in 4 months!
    Using just any one week of my routine will yield great results

    Week 1:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Hammer curls - 2 sets of 6-8
    Concentration curls - 1 set oUyf 10

    Week 2:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Cable curls - 2 sets of 6-8
    Concentration curls - 1 set of 10

    Week 3:
    Barbell cable curls (close grip) - 2 sets of 6-8 reps
    Barbell cable curls (wide grip) - 2 sets of 6-8 reps
    Precher curl - 2 sets of 6-8 reps
    Everything here sounds good but
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  28. #28
    Registered User TOS98SS's Avatar
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    Originally Posted by SouthernLord View Post
    I can agree with this.

    What's the most effective way for our 165 pound OP to add arm size?

    Is it through arm specialization?

    or

    Spending more time on the big compounds and eating like his life depends on it?

    I know not everyone wants to be huge, but the fastest way to add bicep mass is eating at a caloric surplus while getting as strong as possible on the big compound lifts.

    I see a lot of small guys worried about their arm routine. I see very few small guys worried about their squat and deadlift progression or their caloric intake.

    That's the point I was trying to make. Flame away.
    Second point compounds ftw
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  29. #29
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    Originally Posted by ThickAsABrick View Post
    Through a routine that focuses on the basic exercises, which includes direct arm work.
    Incorrect.

    Chinups and more chinups.

    It's the bb.com way, silly.
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  30. #30
    Registered User Pump Freak 86's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Incorrect.

    Chinups and more chinups.

    It's the bb.com way, silly.
    This. Chinups, heavy squats, heavy deadlifts, and an immaculate diet are the only things that will make your biceps grow.
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