whats your killer bicep routine??

[29a]

Incline curls3x 6
Ez curl dropsets
Superset hammers and dumbell curls.!

[29a]

Am bored so it might be a boring thread

[samcorin]

20kg weighted chin ups - 4 x 5
Seated bicep curls - 3 x 8-10
Deadlifts - 5 x 8-10
Bent over rows - 3 x 8-10

Biceps=Destroyed

[29a]

20kg weighted chin ups - 4 x 5
Seated bicep curls - 3 x 8-10
Deadlifts - 5 x 8-10
Bent over rows - 3 x 8-10

Biceps=Destroyed

I used to do back n bis together. But changed to arms day 2 months ago n I have gained n inch on my arms.
Sometimes if I'm not doing supersets I cant feel the burn! Why is that?

[samcorin]

I used to do back n bis together. But changed to arms day 2 months ago n I have gained n inch on my arms.
Sometimes if I'm not doing supersets I cant feel the burn! Why is that?

To build muscle you don't need to 'feel the burn'. I get it most times but sometimes recovery can be quicker so the biceps heal in less time. What is your goal? Because IMO, I wouldn't really recommend super sets for building muscle mass (if that's what you are trying to do)

[29a]

To build muscle you don't need to 'feel the burn'. I get it most times but sometimes recovery can be quicker so the biceps heal in less time. What is your goal? Because IMO, I wouldn't really recommend super sets for building muscle mass (if that's what you are trying to do)

Yes I'm trying to bulk. I do a lot of compound deadlifts n bench press....
I used to do straight sets like 3x8 but I wernt seeing gains in my arms until I switeched to supersets. Good way to shock muscles into growth. Soetimes I can kill my biceps n next day I wont feel a thing!
My arms probly need to take quite a beating!

[29a]

???

[LuckSide]

I do my biceps on Tuesday after my back and Friday after my legs.

Tuesday:
Standing Barbell Curls - (8, 8, 6)
Preacher Curls - (8, 8, 6)
Alternate Dumbell Curls - (8, 8)

Friday:
Seated Hammer Curls - (8, 8, 6)
One Arm Dumbell Preacher Curls - (8, 8, 6)
Dumbell Concentration Curls - (8, 8, 6)

[29a]

I do my biceps on Tuesday after my back and Friday after my legs.

Tuesday:
Standing Barbell Curls - (8, 8, 6)
Preacher Curls - (8, 8, 6)
Alternate Dumbell Curls - (8, 8)

Friday:
Seated Hammer Curls - (8, 8, 6)
One Arm Dumbell Preacher Curls - (8, 8, 6)
Dumbell Concentration Curls - (8, 8, 6)

Have u ever switched grips about or is that pointless for mass.?

[Hockey16z]

Altnernating DB curls (4x10), BB curls (3x10), concentration curls (2x10), preacher curls (1-2x10)

[LuckSide]

Have u ever switched grips about or is that pointless for mass.?

I've been doing this since April and haven't really bothered switching grips because it has worked so well. This absolutely kills your biceps even though it doesn't seem like much and I have had significant gains from it. You then move up weight the next week on a particular exercise when you can complete every rep of each set.

[Chronys]

EZ-bar curls, but do really slow negatives (like 4 seconds) and explosive contractions, really squeezing at the top. Holy fukk. All a ***** needs.

[29a]

EZ-bar curls, but do really slow negatives (like 4 seconds) and explosive contractions, really squeezing at the top. Holy fukk. All a ***** needs.

All take that advice