WEEK ONE :: What Is The Best Bicep Routine You've Used?

[cju62]

Start off with 4 sets of Ez-bar curls till failure (rep range 6-12) 'Should be hitting around 10 if you are able to hit 12 without much struggle first set, up the weight.

Next up Hammer curls. Same 4 sets and rep range 6-12 till failure. Be sure to keep elbows at side so you do not use shoulders.

Next up ez bar on preacher curl bench. 4 sets 6-12 till failure.

Ending (key) Bicep negatives with ez bar on preacher bench. 3 reps. take all weight off ez bar, make sure to stretch out the biceps. When ready return bar all the way up towards face and have a partner firmly grip the ends of the bar and pull down hard on the ez bar while you fight to keep it from budging. After three reps of this ****, you wont be touching your shoulders and quite possibly not able to touch your ears. It will knock out everything you missed in your workout.


biceps are a wrap.
by far the best routine i have ever used

[JackNbone]

8-10

[quiksilver_28]

For me, I always have the best bicep workouts when I'm working out with a partner. Always great to have a partner to help you lift those last few reps where you just need a little bit of assistance. I stick to a very simple bicep routine, but once every two weeks I like to give them a good tear!

First I will do EZ bar preacher curls. Then I do Cable Curls (with arms parallel to the floor, performing a double bicep pose). After that I grab two DB's, curl both hands up...leave one hand flexed half way in an isometric movement, lower the other to my waist in good form and then repeat with the opposite arm. You really feel the burn in your bicep when holding the isometric movement, and the tear when you're lowering after keeping it engaged the whole time!

After that I will curl a straight bar to a position just passed half way...where I will get my partner to hold both of his hands on the center of the bar pushing down. Another isometric movement trying to lift the bar while he holds it in a stable position. Hold for about 10 seconds...then get him to over power you and push your curl down to starting position. Sounds a bit complex, but it works great for me.

After this I finish up with one set, of 40 reps, slowly in perfect form either incline curls or hammer curls.
Taxing on the arms...and definitely have to separate this workout away from the back workout or you will face overtraining issues.

[Mcapy72]

Whenever I train biceps I like to keep it simple, I voted for 8-10 reps however, those last couple of reps are tough ones. I do as many reps as i can and then once i'm exhausted, I get a spot and do 2 more, always making sure to keep my biceps flexed and hard. Here's what I usually do to train my bi's

Standing barbell curl 8x8x8
Preacher curl (alt. grips) 10x10
Single are concentration curls 8x8x8x8

That's pretty much it. I usually like to switch around what I do too. Sometimes I'll substitute some cable curls or hammer curls but its pretty much the same repetition.

[bmontgomery87]

I do 4-6 and 10-12.
I have one day of higher reps and do controlled reps and keep strict form.
Then I have a day where I'm trying to move heavy ass weight.
I feel like it's the best of both worlds.

[sychopaf]

I do 4-6 and 10-12.
I have one day of higher reps and do controlled reps and keep strict form.
Then I have a day where I'm trying to move heavy ass weight.
I feel like it's the best of both worlds.

Sort of this. I can't say what works best for me, because I do it all at once, one way or another. Even if I adhered to a particular rep range for biceps, the range I use for back might be different and that could have an effect... there's just no way to know without only training biceps (while keeping diet, cardio and general lifestyle the same...). And no one's realistically able to do that.

[fetter2000]

i believe 4-6 reps stimulates the most overload.

[alex2363]

i believe 4-6 reps stimulates the most overload.

I agree, I feel overload but not too much.

[comings]

What Is The Best Bicep Routine You've Used?

[collin2]

The way I supp'd for sports so many years ago (no gramps)

[imafitnessboy]

HI! nice sharing! Im new in body building so all the details is very helpful for me!

[ectobruh]

bicep curls with 2x supersets of supine bicep curls
seated preacher curls with 3x supersets alt. curls
one armed curls (fully extended, dumbell hitting the seat)
cable curls with dropsets of reverse gripped curls

[Line1]

for me, warming up with the bar alone for bicep curl (20 reps), then putting on 25lbs on both sides. I do curls with the 25 for 2 sets, then i add on 10lbs on each side for 2 more sets ( i try to aim for 8 reps). After that i alternate dumbbell curls with with hammer curls then i go back with the 45lb bar and do for another 15/20 reps.

[MrJacko03]

5 x 10-12 Preacher curl ;o)

[SoccerMuscle5]

I like to do 7s. It's an exercise you use with an EZ Bar and you do seven wide grip curls from below seven full curls then seven from up top near your chest. Pretty hard. actually

[UaPhckaHoryJit]

8-12 reps per set, 4 sets, 4 exercises

barbell curl

standing dumbbell curl

plate loaded preacher curl

1-arm dumbbell preacher curl

drop sets to lighter weight after 5-6 reps heavier weight

[tigerhu45]

I voted for 8 - 10 reps.

Standing barbell curls would be my exercise of choice for biceps. Make sure you pay careful attention to correct standing barbell curling form, although I agree with Arnold that it's fine and good to *sometimes* swing the weight a little on the last rep or two to help your progress along ...

I got the first post in this section after Ryan

The best response will get $50 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it.

[OneMA2011]

I voted 10-12 reps.
My Routine: EZ Curl-Bar curls supersetted with dumbbell curls done against a wall to isolate biceps 4 sets.
Heavy Hammer curls with dumbbell doing one arm at a time with slow negatives for 4 sets. Then after all 4 sets do a drop set against the wall to isolate.
Then 5 sets of wide grip pull ups.

[AJP1]

I quoted the guy who explained how to do them. 7 reps bottom to halfway 7 reps halfway to top and 7 full reps for a total of 21. Your arms will be burning by the time you are done three sets. Use strict form and make sure to use a weight you can do 21 times.

My arms have stopped growing as well...
I've been looking for new methods to achieve growth.... So I'll have to expierement.
21s I'll try.
FST-7 someone suggested.


It seems most voted in the 8-12 rep range here....

[thomasgoodman]

8 to 10 reps.. alotta great bicep exercises out there I do but a staple in my routine is seated machine curl drop sets.. 5 rounds of 4 sets, go for at least 8-10 reps.. good for working on size and the peak as well.. you can start as heavy as you can handle with good form and drop a plate 4-5 times (sets) to finish.. the best..

[Javid_Shanghai]

BB Standing Curl (neutral grip, to hit half outer and inner side of biceps)- 4x6
Incline db curls (to hit inner side)- 3x8-10
Preacher EZ bar curls, narrow grip (to hit outer side)- 3x8-10 ss with hammer db curls (brachialis)
Standing Overhead cable curls - 2x12-15

[elmerwelling]

This is My favorite bicep workout of all time. I always see great gains while on it.

Isolation curl: 4 sets of 15-20
Wide grip straight bar:
............set 1: 20 reps about 40% of max lift (ex. 95lbs)
.....sets 2 & 3: 3 groups of 3 explosion reps [same weight,the idea is to explode and get the weight up fast, 3 reps, rest 3 secs (3x each set)]
............set 4: 12 reps about 65% of max lift (ex. 115lbs)
.....sets 5 & 6: 5 reps of about 80% max lift (ex. 135lbs)
............set 7: 50 reps of about 20% max lift (ex. 45lb bar only)
Preacher curls: 4 sets of 8-10 ( alternate wide and close grip each week)
High cable curls: 3 sets of 12-15
Note:I was told that this workout hits all the muscle fibers; Slow twitch, Fast twitch A, and Fast twitch B. I do not have a degree in physiology so I can not attest to this. What I do know is that it worked for me.

[VikingThunder]

I love training biceps and use different numbers of reps for the 3 exercises I do.

Concentration Curl - 4x12 (Right arm, left arm, right arm, left arm, rest 1 minute, repeat once)
Standing Barbell Curl - 3x10
Incline Bench Hammer Curl - 2x8 (Both sets are drop sets with 2 drops, or Rest-Pause sets with 2 pauses)

Seen great results from this simple, easy routine. You can replace the last exercise with regular Hammer Curls if you don't have an incline bench, but Incline Bench Curls are better.

[RichardSL17]

10-14 reps
incline curls
concentration curls
switch in other lifts but these are my 2 favorite and got the best results as far as peak/size goes.

Keep TUT around 50-60 seconds
3-4 secodns eccentric, squeeze throughout
Mind - muscle connection
????
win/profit/succeed

[TJoshX]

I voted for 8 - 10 reps.

Standing barbell curls would be my exercise of choice for biceps. Make sure you pay careful attention to correct standing barbell curling form, although I agree with Arnold that it's fine and good to *sometimes* swing the weight a little on the last rep or two to help your progress along ...

I got the first post in this section after Ryan

I totally agree

[eniko22]

Personally, i would say in the morning around , lets say 6:30 ish. Because:
A: Your testosterone levels are alot higher in the morning than in the after noon or night.
B: your more focused, relaxed because you've like slept for 6-8 hrs.

[eniko22]

Nashville Tennessee. And I am new to eBaum's world.

[eniko22]

Standing barbell curls would be my exercise of choice for biceps. Make sure you pay careful attention to correct standing barbell curling form, although I agree with Arnold that it's fine and good to *sometimes* swing the weight a little on the last

[eniko22]

concentration curls
switch in other lifts but these are my 2 favorite and got the best results as far as peak/size goes

[eniko22]

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