Help me with a Biceps Workout...

[theronin391]

Hello,

I was just wondering if anyone could help me come up with a good biceps workout. I've been going to the gym for about 2 months and I have had over all good results but the only thing that is not developing are my biceps. I was wondering if anyone one had a suggestion or a routine they could share with me..

My current routine (have been doing it for 2 weeks now)

Barbell Curls- 4 sets of 12-10-8-6

Chin Ups- 3 sets of 8 (although Im going to stop doing these because I have a shoulder injury and it hurts tons when Im doing the chin ups)

EZ Bar Cable Curl- 3 sets of 12-10-8-6

[SuicideGripMe]

How often do you workout your bis? I tend to do 3-4 sets of dumbell hammer curls or straight bar curls once or twice a week. Thats it. With all the heavy pulling I do, I just need a little work for my bis. Try that approach, works well for me.

Also form is key. If you have to use lighter weight, its fine. Keep overall bicep volume for the week between 6-8 sets.

[theronin391]

I just work them once a week.

[howwedo107]

Hello,

I was just wondering if anyone could help me come up with a good biceps workout. I've been going to the gym for about 2 months and I have had over all good results but the only thing that is not developing are my biceps. I was wondering if anyone one had a suggestion or a routine they could share with me..

My current routine (have been doing it for 2 weeks now)

Barbell Curls- 4 sets of 12-10-8-6

Chin Ups- 3 sets of 8 (although Im going to stop doing these because I have a shoulder injury and it hurts tons when Im doing the chin ups)

EZ Bar Cable Curl- 3 sets of 12-10-8-6

if your looking to add some size and strength try this

Hammer Head Curls 4 sets 12-10-8-8

Straight Bar Curls 3 sets 10-8-8-6

Sitting Down Curls 3 sets 10-8-8-6

Do 2 Sets of 21s to finish off with the EZ bar if you dont know what 21s are here you go http://www.youtube.com/watch?v=5xLcsg-5Dw8&

this should give you good results and make you sore

[daddysonn]

This is an advanced style workout for biceps from a once a week arms day. Just make sure you're really pushing yourself with as much weight as you can do with correct form. Also, if you're looking simply to get your arms bigger, you should be focusing on triceps even more so than biceps.

Barbell Curls (12,10,10,8,8)
DB Curls (10,8,8,6)

(Here is for triceps if you want it)
Skull Crushers (12,10,10,8,8)
Behind the neck DB raises (10,10,8,8)
Dips (12,10,8)
Tricep pulldowns with rope (10,8,8,6)

If you're just starting, you will want to do more like this:

Barbell Curls 3x8
DB Curls 3x8
Skull Crushers 3x8
Tricep pulldowns 3x8

You could do that workout 3x a week with a day of rest between; this would get your arms ready for a harder workout. Just add it to your workout of whatever you do now.

[theronin391]

I dont really need triceps because I have gotten great results for Tri's with my current routine, Bi's is the one I really need help! Thank you all for your feed back!

[BananaHammocks]

I'm sorry, I just have to say this. Maybe you're expecting your biceps to grow too quickly? It's a tiny muscle group, they're not just going to blow up out of nowhere.

[theronin391]

I'm sorry, I just have to say this. Maybe you're expecting your biceps to grow too quickly? It's a tiny muscle group, they're not just going to blow up out of nowhere.

Well Ive been measuring myself and everything has grown and I can see my other body parts (for example Shoulders) getting bigger. My arms have only grown an inch, and I feel like its mostly from Tri's because I see the difference there and my bi's look the same as they did in day 1.

[glennpendlay]

barbell rows and chinups.

[berkim]

I'm sorry, I just have to say this. Maybe you're expecting your biceps to grow too quickly? It's a tiny muscle group, they're not just going to blow up out of nowhere.

x2. Should a noob really be isolating biceps like they are a pro-bodybuilder?

[theronin391]

I know they usually say to combine biceps with a bigger muscle workout such as back or chest, I combine it with chest. Would the order matter? Like I usually do biceps first but I do this to have more energy for them, I read everywhere that the biceps is usually the second muscle to be worked.

[braden101]

Drect bicep work, if any. Should be done last as they are the smallest muscle gorup.

Try working biceps with back and tris with chest. Back day will put alot of stress on your bis anyway and chest will work your tris.