Bicep Program

[JasonOlympia]

Preacher Curls 4 sets 12,10,8,6 reps
Barbell Curls 3 sets 12,10,6 reps
Hammer Curls 3 sets 12,10,6 reps
Cable Hammer Curls 3 sets 12,10,6 reps
One Arm Dumbell Preacher Curls 3 sets 12,10,6 reps

I just want to know what you guys think of this program before i start next week.

[kmart07]

2 much volume

[cuse88]

I like the volume, as that a program like that has worked very well for me in gaining both strength and size in my biceps. The only thing I would recommend is cutting back the number of exercises.

Here is a good ex:

BB/Ez Bar Curl 15-10-8-6
DB/Ez Bar Preacher 15-12-10-8
Hammer Curl 15-12-10-8
Dropset DB Curls-optional- helps make sure you feel the burn!! I only do this if I feel like I can and had not lifted to my full potential which is rare.

Also, if you still want more info do a search on BB.com and you can find plenty of bicep training programs.

Hope this helps.

[LetFireFall]

Too much volume, you don't need 5 bicep exersizes, 3 max, work bis with back not on their own day.

Lower the volume. Try something like:

BB culs
Incline db curls
1 arm preacher curls OR preacher curls

Choose your sets and reps but keep the reps between 6 and 15 and the sets between 1 and 4, perferably 2-3 but that's my preference.

[mattv09]

Originally Posted by cuse88

I like the volume, as that a program like that has worked very well for me in gaining both strength and size in my biceps. The only thing I would recommend is cutting back the number of exercises.

Here is a good ex:

BB/Ez Bar Curl 15-10-8-6
DB/Ez Bar Preacher 15-12-10-8
Hammer Curl 15-12-10-8
Dropset DB Curls-optional- helps make sure you feel the burn!! I only do this if I feel like I can and had not lifted to my full potential which is rare.

Also, if you still want more info do a search on BB.com and you can find plenty of bicep training programs.

Hope this helps.

how has it worked for you, from your pic your biceps are still small so maybe u should try something new,just saying dont want to be mean but

[imasavage]

Heavy one armed preachers 5 x 8
BB curls or alternating curls 5 x 8
Hammers 3 x8

Good right there.

[yewieh]

I totally agree with letfirefall... For such a tiny muscle you sure do a lot of volume for it. If it's as much volume as some of your larger body parts such as your back then you are obviously doing way too much.

[*beast*]

Originally Posted by JasonOlympia

Preacher Curls 4 sets 12,10,8,6 reps
Barbell Curls 3 sets 12,10,6 reps
Hammer Curls 3 sets 12,10,6 reps
Cable Hammer Curls 3 sets 12,10,6 reps
One Arm Dumbell Preacher Curls 3 sets 12,10,6 reps

I just want to know what you guys think of this program before i start next week.

wow you must have a day for biceps only...
this is too much put biceps on back day and do just 2-3 exercises because you train biceps on back exercises

[Mark_2009]

Ya for bi's 3 exercises work best. You should have one exercise for each part of the bicep. long head, short head, ect.

[maxamilion]

Personally prefer a middle ground.


Heavy hammer curls 4x6
Heavy incline dumbell curls 4x6
Heavy Preacher curls 4x6


Then reverse EZ bar curls, you have to go lighter, but go as heavy as you can whilst maintaining strict form.


I didn't used to have a day for biceps, used to developthem through compound exercises, for me it didnt work.

This program coupled with a good diet sorted me out.

[Ka0s]

OP your arms wont even look bigger unless you work the triceps

[JasonOlympia]

Originally Posted by *beast*

wow you must have a day for biceps only...
this is too much put biceps on back day and do just 2-3 exercises because you train biceps on back exercises

alright thanks man, i will

[JasonOlympia]

Originally Posted by Ka0s

OP your arms wont even look bigger unless you work the triceps

this is my bicep routine... im not that stupid i do work triceps

[jfunk316]

You should do bis and tris together. If you want to get stronger and bigger faster try something like this.

Barbell curls supersetted with Skull crushers - 5 sets including one light for warm up. (14,12,10,8,6)
Seated Dumbell curls - 4 sets
Tricep pushdowns with the rope - 4 sets
Dips - 4 sets


Do that program for 4 weeks and I promise if you eat right people will see a difference in your arm size.

[Makaveli7]

no that's too much all you need for Biceps is 2-3 exercises the best ones are Preacher Curl and one-arm preacher curl.

[Jpm89]

I like doing Barbell curls because it allows me to use more weight than an isolation exercise like preacher curls because i can cheat a little on it. Preachers are the best for isolation, though. 3 exercises max and i wouldn't go over 12 sets unless you've been training awhile. Don't work them on back day, they'll already be fatigued.

[ThatArmyKid]

this thread makes me dumber reading it

WHY DO YOU GUYS HAVE DAYS FOR ARMS when you dont even weight
a lot of you in this thread dont even weigh 200 and you have a day dedicated for biceps and triceps!?!?!

[scottymac710]

Originally Posted by ThatArmyKid

this thread makes me dumber reading it

WHY DO YOU GUYS HAVE DAYS FOR ARMS when you dont even weight
a lot of you in this thread dont even weigh 200 and you have a day dedicated for biceps and triceps!?!?!

It all depends on body-type man, I've trained doing strength training routines for a couple years, and have gained strength steadily, unfortunately I have a hard time gaining size along with the strength, switching to one large muscle group a day or two small muscle groups (Bi's & Tri's) has allowed me not only to increase the rate at which I was gaining strength, but also pack on the much-needed size. Less caloric expenditure during workouts (esp on bulking phases) as long as you are still taxing your muscles to stimulate growth, can work great for some people. Just my $0.02 .. as far as your Bi-routine, I have had success with 3 exercises, 3-4 sets each, 8-12 reps, sometimes add in one or two high-rep sets to burn out.. good luck

[Grinners]

Originally Posted by ThatArmyKid

this thread makes me dumber reading it

WHY DO YOU GUYS HAVE DAYS FOR ARMS when you dont even weight
a lot of you in this thread dont even weigh 200 and you have a day dedicated for biceps and triceps!?!?!

... A guy who is 5''8 and 195 is A LOT bigger than you.

[Comp3titi0n]

Lol well i do more than 3 exercises for biceps, i dont know who does just 3 , except people that weigh like 130 i suppose. Most guys that weigh over 210 do more than 3 bicep exercises.

[Dynamiik]

Originally Posted by ThatArmyKid

this thread makes me dumber reading it

WHY DO YOU GUYS HAVE DAYS FOR ARMS when you dont even weight
a lot of you in this thread dont even weigh 200 and you have a day dedicated for biceps and triceps!?!?!

I have a arms day, supersetting tri's and bi's is a good idea actually.
OP might wanna try that out.

[CJames99]

yea take advice from 14 year olds...no offense do w/e the hell you want, get a pump and feel big lol, arms will grow either wayy...just maybe not as fast w/ a ton of volume....

[maxamilion]

Originally Posted by Big Daddy

I have a arms day, supersetting tri's and bi's is a good idea actually.
OP might wanna try that out.

x2. My arms where not growing enough in proportion to the rest of my body, so I dedicated a day for Bi's, just one 40 minute gym session and viola they have grown!


You find out what works for you, also helps with things like chins ups and wide grip pull ups.


The only thing I would be careful about it when supersetting make sure it doesn't effect your bench(if you are even concerned with strength).


I always train my tri's on chest day, otherwise my strength doesn't go up as fast.



Just my thoughts, I hate the attitue of "thier only biceps, there a beach muscle" no muscle should be neglected, be it your a BBer or a powerlifter, IMHO.

[bigreece17]

Originally Posted by JasonOlympia

Preacher Curls 4 sets 12,10,8,6 reps
Barbell Curls 3 sets 12,10,6 reps
Hammer Curls 3 sets 12,10,6 reps
Cable Hammer Curls 3 sets 12,10,6 reps
One Arm Dumbell Preacher Curls 3 sets 12,10,6 reps

I just want to know what you guys think of this program before i start next week.

yeah i like ya routin i think you shoul go to four sets of 12 but thats just me. try that routin for about a month or so and then change it around. you'll find you will gain the most size that way. hope i could help.

[bpplates]

Originally Posted by JasonOlympia

Preacher Curls 4 sets 12,10,8,6 reps
Barbell Curls 3 sets 12,10,6 reps
Hammer Curls 3 sets 12,10,6 reps
Cable Hammer Curls 3 sets 12,10,6 reps
One Arm Dumbell Preacher Curls 3 sets 12,10,6 reps

I just want to know what you guys think of this program before i start next week.

i suggest you only do 2 exercises with a 3x8. no reason to be doing that much isolation if you are rowing with good form.

[IrishMuscle99]

pretty good

[\J/]

i do this, works for me..

might add another exercise

Preachers 5 x 8
Hammers 3 x 10
Seated alternating curls 5 x 10

[wildhockeyaa]

9 sets man not ****ing 13

[Milesofsmiles]

For one, he didn't ask to get bigger arms, he asked about biceps. I don't know why people can't separate that.

Second. Too much volume. You will get different answers, but from personal experience what works best for me is to tack biceps on the end of my back workout. 3x8 of Curls and 3x8 of Hammer curls is all it takes. For me that has and continues to yield results.

Again, thats me, you might be different, but all I can do is tell you what I know from experience.

[Mr.Efficient]

I agree with them. You're doing way too much. The biceps are a small muscle. You can do all that you need to your biceps with one excercise, even one set. Take a set to complete failure while using SLOW, PERFECT form. You won't get anything out of doing all of those excercises. Do a different one everytime you work your biceps. Your arms will really respond to this. That's what I've been doing and my biceps are much larger than they used to be.

work hard and do what you have to do and you'll achieve all of your goals. Good luck!