What is the best way to increase bicep size?

[FITBIKECO]

What workouts ?
BB curls,hammer curls,reverse curls,cable curls,db curls??

Also what amount of reps?

And how many sets?

once a week correct?

thanks im surely a noob

[JPneedswieght]

Do weighted pullups...compound exercises will help you grow bigger bi's, dont rely on isolation, but hammer curls and bb curls and ez grip curls are good iso's. Also you arm is made up mostly of you tricep, so if you want big arms work your triceps hard! dips, close grip bench and skullk crushers dont over do it.....i would say 8-12 sets for each your tri's and bi's a workout no more then twice a week should be efficient. try to stick in the rep range of 6-12

[avenged7x4lyfe]

do your bicep exercises the same day you squat

[JPneedswieght]

thats a myth^^........squating on bicep day dosent directly cause a larger amount of growth then not doing bi's on squat day

[baddog671]

I do biceps curls, hammer curls, close-grip pulldowns, and overhead dumbbell extensions for upper arm...once a week

[FITBIKECO]

thanks for the help....jp(repped)

[Ben120]

What workouts ?
BB curls,hammer curls,reverse curls,cable curls,db curls??

Also what amount of reps?

And how many sets?

once a week correct?

thanks im surely a noob

I do biceps twice a week. Doin 'em today actually.


Various forms of curls (one arm, hammer curls, preacher curls, etc)

cable curls

Barbell curls

Aim for 8-12 reps, with high weight.

[Tnez9]

The two best exercises for me were Preacher curls, and Concentration curls...... Just dont throw the weight around, its all about squeezing!