What Is The Best Bicep Routine for Mass?!

[kusok]

Incorrect.

Chinups and more chinups.

It's the bb.com way, silly.

Looking at this thread it seems bb.com way is more like:

Monday
- bb curls 4x15 (squeeze at top)
- preacher curls 3x25 (slow down)
(other parts not worked while biceps are brought up to match the rest of your body)

Wed
- hammer curls 10x1 (to shock the muscles)
- seated hammer curls 3x12 (make sure to seat at correct incline bench)
- DB curl drop set to failure

Fri
- spider curls 3x20 (partials)
- body curls 3x fail


I see like one post in this thread even mention chins.
Jason had a great "biceps routine", wish I could find that thread.

[MarcusHall125]

I find that to grow mass you need to throw in chin ups, 4-5 sets to fatigue on each one.

Also throw into your bicep routine- reverse grip upright rows! Heavy as you can for 4-5 sets 6-8 reps!

[Juggernaut33]

My favorite biceps exercises are: barbell curls, dumbbell curls and preachers. But if I could pick one for pure size and strength, I'd pick barbell curls. And, for mass, diet is key.

[TheWickerman]

This. Chinups, heavy squats, heavy deadlifts, and an immaculate diet are the only things that will make your biceps grow.

i did all these, bringing my sq up from 315 to 435 and dl from 405 to 512....arm growth not even once. sick of hearing that these lifts grow your arms.