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

[Jmo80]

Close-grip chins & wide-grip barbell curls. Curls first then chins to failure.

[i_know_batman]

Bar Bell
50% max x2 (x2 = 2 sets) 20 reps
75% max x2 12 reps
90% max x4 6 reps
100% x2 reps to failure

Cable Curl with Roller under elbow (like a preacher)
50% max x1 20 reps
75% max x1 12 reps
90% max x3 6 reps
100% x2 reps to failure

Hammer grip chin ups
5 sets w/reps until fail each time

Next day do some back to work bi's a bit

[Amf88]

I'm a high rep guy. I gained more size and weight using a 10-12 rep range then I did using a smaller 4-6 rep range.

If you still use the highest weight you can handle, and each set last the optimal range of 35-50 seconds. Then you are sure to grow over only having each set last 10-20 seconds.

I love changing it up, so one week you could do standing BB curls first, then do alternating DB curls. Then the week after that do the DB curls first and BB curls second. This way you always keep your muscles guessing.

I like doing bb curls then concentration curls then finishing with hammer curls. Burns an tears like a mother!

[bluelife93]

curls & peachers

[justi123]

10-12 is perfect biceps reps

[Sammywin]

10-12 is perfect biceps reps

I agree with you, 4-6 is very low

[KevinPA]

I vote for 21s