best bicep routine

[boomah]

What is the best bicep routine?? The reps/sets and exercises. Do you guys just work your biceps just once a week?? What is the best exercise???

[ultraMagnetical]

first a best chest routine thread, now a best bicep routine thread....there is no best, it depends on the individual and I hope you train more than just your cheset and biceps.

[LiFtHaTiRoN]

tricep+biceps
Closegrip benchpress- 4*12,6,6,10
Skull crushers- 3*8,8,10
Pressdown- 3*8,10,12
kickbacks- 2*10,10
Standing barbell curl- 4*12,6,6,10
EZ- bar preacher curls- 3* 8,8,10
Concentration curl- 3* 8,10,12
Hammer curls- 2*10,10

This is my arms workout, and it has worked great for me. Maybe next time work on posting a best quad workout thread, I sure hope you dont just train upper body.

[jked4life]

I do 2-4 sets of biceps per week. If you do your heavy back workouts, you don't need much more. Focus on compounds.

[b.d.]

What is the best bicep routine?? The reps/sets and exercises. Do you guys just work your biceps just once a week?? What is the best exercise???

try doing 1 bicep move every other day ,spider curl.incline curl and heavy barbell curl 3 sets.(this should be plenty along with a good back workout).

[TrainWreck]

Pull ups
Chin ups
Hammer grip pull ups
Bent over BB rows
T-Bar rows...

[LozMonster]

What is the best bicep routine?? The reps/sets and exercises. Do you guys just work your biceps just once a week?? What is the best exercise???

You lazy bag of ...., If you did your reseach you will find hundreds of threads on the so called ''BEST'' exercise. Just for you I think the best bicep exercise would be to have a wank and watch the pump you get.

[FredPBull]

You lazy bag of ...., If you did your reseach you will find hundreds of threads on the so called ''BEST'' exercise. Just for you I think the best bicep exercise would be to have a wank and watch the pump you get.

Why post something like this. He asks for help hoping educated and experienced lifters will respond. He doesn't need your ****.

[Guardian]

Concentration curls and single arm preacher curls are imo the best 2 excercises

[YouAintHardcore]

Concentration curls are just meh. Best way to work biceps is pretty much what trainwreck posted but I always have BB curls in there. Best to switch those out with db curls maybe every other month for maximum bicep development. Most people agree heavy back work takes care of the majority of your bicep load just add in one good direct bicep exercise if you have a back/bi split. If you have a direct arm day I would advise you to do alternating curls (bb and db), incline hammer curls for outer bicep and brachialis development, and preacher curls.

[Bob_Ross42]

tricep+biceps
Closegrip benchpress- 4*12,6,6,10
Skull crushers- 3*8,8,10
Pressdown- 3*8,10,12
kickbacks- 2*10,10
Standing barbell curl- 4*12,6,6,10
EZ- bar preacher curls- 3* 8,8,10
Concentration curl- 3* 8,10,12
Hammer curls- 2*10,10

This is my arms workout, and it has worked great for me. Maybe next time work on posting a best quad workout thread, I sure hope you dont just train upper body.

works great? dude that is way to much work for your arms, you could not do arms at all and they would still grow, you could cut that arm workout in half and prolly see better results in all of your upperbody

[GADO]

there is no best, it depends on the individual and I hope you train more than just your cheset and biceps.

100% right... there is no BEST, just try a wide variety of exercises to see what works best for you. If there was a BEST workout or exercise, everyone would do the same workouts don't you think? Bottomline, there is no magic workouts or exercises for guaranteed results. The only thing you can count on is yourself... eat and train to grow, be patient and consistent while always getting plenty of variety to ensure a conscious effort to never let yourself get too comfortable or fully adapt... and there'll be no stopping you.

Besides, don't just look to isolation exercises to get huge gains in your biceps. Heavy compound lifts like in much, if not all, back training will definitely add mass to your arms as you progress.

[LozMonster]

Why post something like this. He asks for help hoping educated and experienced lifters will respond. He doesn't need your ****.

The reason I did that post was to discourage people from posting the same thing over and over again when we all have given the same advise hundred times. I recall just the other day someone asking the same question and the same answers were given.
You might enjoy repeating yourself; I don't plus I thought this forum was for people with genuine/unique questions. If this person did some reseach then he would have found many threads on the subject with information.
One of the rules in the EXERCISE Forum is to do your reseach first before posting.

[gymratluke]

Concentration curls and single arm preacher curls are imo the best 2 excercises

roflmao!!!

[gymratluke]

Pull ups
Chin ups
Hammer grip pull ups
Bent over BB rows
T-Bar rows...

I like how this guys thinks! But dont forget the Deadlifts

[Big Ad]

my best biceps routine =

2 x chin ups
2 x incline dumbell curls
2 x hammer curls

[Lifeforce]

CG chin-ups
Bent Over Rows

Barbell curls never did anything for me.

[failuretogain]

yeah yeah ok guys shut up about componds and how great they are for a second. sure there great but were just talking about a bi work here arent we?? Do some heavy ass barbell curls with a bit of cheat in them followed by forced reps for 6 sets. then do db hammer curls when you cant go up all they way at the end do half reps followed by quarter reps to failure for 3 sets then hit the close grip reverse curls in the same fashion with a bb if those bis arent blown like never befor you didnt give your all. no workout is any good if you cant give it everything.

[lordofsinghs]

i wud prefer...
- standing barbell
- preacher curl
- hammer curl
but the main point is u shud do any excersice with ur mind and body connection.. just concentrate on ur pump and u will know the effects sooner or later

[MattyG]

nothing better than good old straight barbell curls + dumbell curls

[Tyrbolift]

The best bicep routine is not just compounds, and it's not just free weight curls. It's doing a compound or two that hits biceps, THEN doing a free weight curl exercise or two, THEN doing a cable bicep exercise or two (constant tension). If you do two of each of these, they should be different enough from each other in hand position so that you work both sides of the biceps (hammer vs supinated).

That's my story and I'm sticking to it! you dogmatic, narrow minded, rigid thinking elitists!

[KMA_2]

this is a great workout!! I just been trying this for a couple of days and my arms are cramped like never b4!!! but thats just me...try it...and get in to the exercises archives in the site and cuild ur own routine try diffrent exercises and find out by your self but is best for you...

[TN_WORKOUT]

nothing better than good old straight barbell curls + dumbell curls

I like these also.

What's that saying? "everything works, but not forever." I'd suggest mixing it up a bit every now and then.