biceps

[SteveLawrence]

how about some killer bicep workouts. i usually just do barbell curls. preacher curls and cable curls. i think its time to pick up the intensity though because im not getting sore anymore.. maybe thats a good thing i dont know

[BangBrahs]

Try 21s.

[TheStuddMuffin]

Try 21s.

How about no.

Your biceps get hit throughout your back routine.

Want to make them grow? Seperate your back and bicep routine. Your biceps are a small muscle, therefore they heal quickly but also fatigue quickly. You need ATLEAST 48 hours of rest.

Want to know an awesome isolation routine? Just curl, really. There isn't a secret exercise for making them huge. Don't overdo it, a few sets are fine. Try making your rests short (or no rest at all). Supersets and dropsets work fine, but I would recommend low volume when including these.

[SteveLawrence]

i have tried crazy eights and i know what 21's are but when you do them do you rest between each set of 7 or do you immediatly continue from upper half reps to full reps and then to lower half reps

[BangBrahs]

Here is something I have done before:

10 reps of bicep curl
10 seconds rest
9 reps biceps curls
9 seconds rest
8 reps of biceps curls
8 seconds rest
7 reps bicep curls
7 seconds rest
6 reps bicep curls
6 seconds rest
5 reps barbell curls
5 seconds rest
4 reps of bicep curls
4 seconds rest
3 reps of biceps curls
3 seconds rest
2 reps of bicep curls
2 seconds rest
1 rep of bicep curls
done

You should feel a good burn.

[BangBrahs]

i have tried crazy eights and i know what 21's are but when you do them do you rest between each set of 7 or do you immediatly continue from upper half reps to full reps and then to lower half reps

You continue with no rest.

[TheStuddMuffin]

Here is something I have done before:

10 reps of bicep curl
10 seconds rest
9 reps biceps curls
9 seconds rest
8 reps of biceps curls
8 seconds rest
7 reps bicep curls
7 seconds rest
6 reps bicep curls
6 seconds rest
5 reps barbell curls
5 seconds rest
4 reps of bicep curls
4 seconds rest
3 reps of biceps curls
3 seconds rest
2 reps of bicep curls
2 seconds rest
1 rep of bicep curls
done

You should feel a good burn.

This is stupid.

[BangBrahs]

This is stupid.

It is actually pretty effective. He asked for some killer biceps routines, and I am just trying to help him out.

[xtrachilldowt1]

Here is something I have done before:

10 reps of bicep curl
10 seconds rest
9 reps biceps curls
9 seconds rest
8 reps of biceps curls
8 seconds rest
7 reps bicep curls
7 seconds rest
6 reps bicep curls
6 seconds rest
5 reps barbell curls
5 seconds rest
4 reps of bicep curls
4 seconds rest
3 reps of biceps curls
3 seconds rest
2 reps of bicep curls
2 seconds rest
1 rep of bicep curls
done

You should feel a good burn.

from looking at you pics its hot effective an it retarted...

[BangBrahs]

from looking at you pics its hot effective an it retarted...

If you guys don't think it is effective, then don't do it. Why even comment on it?

[Brian15]

Work your biceps and triceps at the same time because they work as a team and give you an amazing pump, check it out on my page to learn it.

[BangBrahs]

Work your biceps and triceps at the same time because they work as a team and give you an amazing pump, check it out on my page to learn it.

Is this it?

Wide grip EZ barbell curls(3-5 sets 3-5 reps)
Tricep push down(3-5 sets 3-5 reps)
close grip EZ barbell curls(3-5 sets 6-12 reps)
close grip bench press (3-5 sets 6-12 reps)
chin ups 2-3 sets(15+ reps) (not weighted either)
Bench dips(2-3 sets 15+reps)

[Big_fuzzy]

Dude please do not listen to Rottengazebo... listen to results.

Compound movements, whenever you pull, you activate your back muscles AND your biceps.

bicep routines are useless, and theyr sure as heck not helping out a 159lb toothpick.

You want mass, do Bill Starr 5x5. i PROMISE it will add ALOT of size on you.

[kennny d]

Dude please do not listen to Rottengazebo... listen to results.

Compound movements, whenever you pull, you activate your back muscles AND your biceps.

bicep routines are useless, and theyr sure as heck not helping out a 159lb toothpick.

You want mass, do Bill Starr 5x5. i PROMISE it will add ALOT of size on you.

I get what you're instilling in his mind, compound stuff should be his main priority but if he's looking to build his biceps to their best ability, some isolation work is necessary ( for a bodybuilder anyway )

[Goofxta]

Hammer curls are great if you want to change it up.

[TheStuddMuffin]

Dude please do not listen to Rottengazebo... listen to results.

Compound movements, whenever you pull, you activate your back muscles AND your biceps.

bicep routines are useless, and theyr sure as heck not helping out a 159lb toothpick.

You want mass, do Bill Starr 5x5. i PROMISE it will add ALOT of size on you.

5x5 is not the Godly answer to everything.

Hammer curls are great if you want to change it up.

Sure, if you want to put less effort onto the bicep and more onto the brachialis.

[Big_fuzzy]

I get what you're instilling in his mind, compound stuff should be his main priority but if he's looking to build his biceps to their best ability, some isolation work is necessary ( for a bodybuilder anyway )

Ofcourse, I will reclarify myself.

Isolation work is COMPULSORY for a body builder, and even crucial for a powerlifter.

However... right now all he needs to do is put mass, not worry about his biceps, theyl grow on their own.

One way to kill them is to do massive routines like rottengazebo suggested... these will not help.

As of April I will be using a body builder split for 2 months focusing on arm growth in avery high rep range. Ive got sheer brute strength, I just want some bigger arms ya know? This will involve alot of direct arm work, but nothing at the level that RGazebo is suggesting.

[BangBrahs]

Ofcourse, I will reclarify myself.

Isolation work is COMPULSORY for a body builder, and even crucial for a powerlifter.

However... right now all he needs to do is put mass, not worry about his biceps, theyl grow on their own.

One way to kill them is to do massive routines like rottengazebo suggested... these will not help.

As of April I will be using a body builder split for 2 months focusing on arm growth in avery high rep range. Ive got sheer brute strength, I just want some bigger arms ya know? This will involve alot of direct arm work, but nothing at the level that RGazebo is suggesting.

I wasn't suggesting to do it every week. If you it about once every month or so you will get a good burn. I would definatley not do that routine every week.

[Brian15]

People claim using more compounds can add more bulk but it's just a myth,using my routine works all the muscle fibres properly thats why i go into high reps with an isolation for,and rotten, people think there workouts need to be extreme when they don't.Listen to the interview with layne norton on his page on the site.

[Brian15]

Ofcourse, I will reclarify myself.

Isolation work is COMPULSORY for a body builder, and even crucial for a powerlifter.

However... right now all he needs to do is put mass, not worry about his biceps, theyl grow on their own.

One way to kill them is to do massive routines like rottengazebo suggested... these will not help.

As of April I will be using a body builder split for 2 months focusing on arm growth in avery high rep range. Ive got sheer brute strength, I just want some bigger arms ya know? This will involve alot of direct arm work, but nothing at the level that RGazebo is suggesting.

You aim is to stimulate the muscle not kill, in the words and the wrestler triple h.

[Brian15]

Try my workout for one week, push yourself to the limits and i guarantee you won't want to leave it.

[TheStuddMuffin]

Ofcourse, I will reclarify myself.

Isolation work is COMPULSORY for a body builder, and even crucial for a powerlifter.

Yeah.

However... right now all he needs to do is put mass, not worry about his biceps, theyl grow on their own.

I completely agree.

One way to kill them is to do massive routines like rottengazebo suggested... these will not help.

As of now he does not need to be doing that.

As of April I will be using a body builder split for 2 months focusing on arm growth in avery high rep range. Ive got sheer brute strength, I just want some bigger arms ya know? This will involve alot of direct arm work, but nothing at the level that RGazebo is suggesting.

Gibberish.

The level at which RGazebo is suggesting is nothing drastic nor "hardcore." Short workout with minor muscle fiber breakdown. This routine is so undemanding that it can be used on the same day as your back workout.

[Big_fuzzy]

OMG BRIAN, YOU ARE 136LBS, STFU!!!!!! YOU CANNOT SAY THAT COMPOUNDS DONT WORK, IT WAS HOW YOUR BODY WAS DESIGNED T WORK, AND WILL GROW FASTEST DOING THEM.

RG, I apologise, I thought you were suggesting he do this every workout, yesm once in a while would be a very good hit and burn for the bis.

[Chrisss8]

cmon now he's just giving his own advice... i do partially agree with the fact that biceps defiantly get hit by other exercises, but for isolating my biceps i haven't seen anything better than a good preacher curl. it takes alot of workload off of your back and hammers my biceps more than any other exercise i've done so far

[TheStuddMuffin]

People claim using more compounds can add more bulk but it's just a myth,

That is completely rubbish, ignorant, and stupid.

The biceps are synergists through nearly every back movement. What's this mean? Muscle fiber is broken down, lactic acid is produced, and the glycogen is moving. What's the response? Muscle growth.

using my routine works all the muscle fibres properly thats why i go into high reps with an isolation for,and rotten, people think there workouts need to be extreme when they

Your routine isn't a routine. That's why you look the way you do.

You aim is to stimulate the muscle not kill, in the words and the wrestler triple h.

You want to do more than "awaken" the muscle. You want to produce fiber breakdown and you want to produce hypertrophy.

Try my workout for one week, push yourself to the limits and i guarantee you won't want to leave it.

I'd rather not.

[Brian15]

Ok The Im 136lbs But Go And Ask The Supernatural Pro Layne Norton The Moderator Of This Site Why He Told Me What I Just Told You So You Go And Stfu You Little Boy.

[TheStuddMuffin]

Ok The Im 136lbs But Go And Ask The Supernatural Pro Layne Norton The Moderator Of This Site Why He Told Me What I Just Told You So You Go And Stfu You Little Boy.

Idiot.

[Matt_SD]

To the OP: Just take a little bit of the routines that people post and expiriment...When you make these threads, everyone will tell you thier routine is supreme to everyone else's...So your better off using experimenting. I just recently started Bi's, but the workouts I do mostly are hammer curls, BB curls, and preacher curls. Good luck.

[Big_fuzzy]

Brian... good luck dude. rofl... little boy, im twice your size you prepubescent little ****.

StuddMuffin, your my new favourite person on this site.

[TheStuddMuffin]

Brian... good luck dude. rofl... little boy, im twice your size you prepubescent little ****.

StuddMuffin, your my new favourite person on this site.

Just stating my believes/the facts.