What is the BEST mass gaining exercise for bigger Biceps??

[Osan_lifter]

Im trying to get massive Bi's, whats the best routine/exercise for making them huge? Low reps, heavy weight, high rep, low weight, etc?? HELP!
Thanks!

[chrisman]

heavy weight and low reps to gain mass. about 4-6 reps


"Get hard"

[gardo]

here's my current bicep routine:

Olympic Bar Curl...... 2 sets....... 6 reps
Seated Alternating DB Curl..... 2 sets.... 6 reps
Rope Hammer Curl..... 2 sets....... 6 reps

I keep the weight heavy and make sure I can't do more than 6 per set. Also, I have my training partner help me on 2 extra forced reps after I reach musculuar failure on a set.

[timmy]

for biceps heavier weight does not always mean better gains. i'd stick with the basic 8-10, making sure your form is perfect. go to failure on ure last set tooo.

[R6Castro]

I feel that for bi's more reps seem to work better. I feel that i cheat myself if i only do 6. I prefer the 8-10 range. Negatives with a spotter are very good as well and will get u pumped.

[cramron]

negatives are a great mass builder for the bis but use them sparingly

[Fatal Error]

as Ronnie Coleman would also say, biceps seem to be an exception to the low rep/ heavy weight mass gain strategy. Coleman says that biceps respond better to training with medium weights/ high reps (8-10). I personally agree with this, but u can also hardly say that someone who barbell curls 100 kg's for 6 reps is gonna have small biceps!

[Power-BB]

Hey Osan Lifter you live in Osan AB?

[TheOak]

Supersetting bi's and tri's gives the best pump and will make your arms blow up.

[cramron]

i want you to explain why supersetting bi's and tri's makes them blow up@theoak

[Levrone2000]

i think the best mass exercise for the whole biceps is probably the Barbell Curl which i find to give the best results in the 6-8 range but this bodypart can vary a great deal from person to person (notice how some peoples are shaped or built naturally different from others!!!)

[Fang]

barbell curl. heavy weight and high reps. do a weight where you can squeeze out 8-12 good solid reps. if you can't do at least 8 perfect reps, the weight's too heavy.

[Richie]

i agree that barbell curls are the best mass builder but i did find they grew quicker if i started the movement with the arms bent as there is less strain on the elbow joint also it's a must to keep your arms jammed in against your sides. use the straight bar till get bored and then switch to ez-bar but there definately the way to go if your after size.Richie

[TheOak]

cramron, It feels like that when you've got a great pump in your bi's and tri's at the same time. Try it and get the best possible pump to your arms.

[Big H]

Originally posted by TheOak
Supersetting bi's and tri's gives the best pump and will make your arms blow up.

This isn't really a mass building strategy

[jayz33055]

try heavy preacher curls

[blackbird]

eat more and also triceps is the muscle that makes your arms bigger.

[D&G]

Just make sure the negatives are slow and you squeeze hard at the top of the movement.

[raybravo]

the most important thing for the biceps to get big quick is barbell curls , heavy , around 6-8 reps range , also , dont forget the concentration exercise for the peak and hammer curls for length , also , its the triceps which make your arms look big like someone said earlier .

[Robert]

word on bravo.

Peace

[AlexPSU]

I know it's been posted here several times, however, It can't be stressed enough that it is your triceps that will make your arm look massive. It always had what I considered to be decent arms until I realized that I wasn't working my triceps at all (except for in exercises like bench press) -- after I started working my triceps harder and more focused I gained about 2 inches on my arms in 3 months.

[raybravo]

2 inches in 3 months is really cool, how much was ur measurement earlier ??

[AlexPSU]

14 inches, now they're slightly over 16.

[superman17]

i find if i do the following i get good results

standing alternative db curls 3 sets 8 reps
standing bb curls 3 sets 6 reps
hammer curls 3 10 reps
concentration curls 2 sets 12 last one to failure