I need advice

[Dishsoap09]

Hey guys! I just wanted to know if you could give me some advice for my biceps. They are really lacking and I need to build them. Please help anyone

[geoffsherman]

Heavy back exercises like rows, pulldowns, chin/pull ups....they will hit your biceps hard and are the hidden secret to big bis....

[AssToGrass]

I agree with the above poster 100% and I have also found that in addition to the compounds, hitting my arms 2-3 times a week with a lot of volume is kicking ass for me.

I've been doing supersets. I don't lift to failure for these. That's right mofos I got this from the Bill Grant article. Hehe.

Here is an example:

A X 3
Incline Seated DB Curl 10-12 reps [no rest goto tricep pushdown]
Tricep Pushdown 10-12 reps
1 min rest.

B X 3
BB Curl 10-12 reps [no rest goto skullcrusher]
Skullcrusher 10-12 reps
1 min rest.

C X 3
BB Wrist Curls 10-12 reps [no rest goto reverse bb curl]
Reverse BB Wrist Curls 10-12 reps
1 min rest.

I do the two exercises in A back to back then rest 1 minute. Then I do the second and third time through A resting 1 minute between runs. Then I move onto B and then C the same way. This doesn't take long to do using supersets. Not going to failure doesn't burn me out. Don't get me wrong the last couple reps are tough. I'm trying to get all my target reps in. When it gets easy I up the weight a bit. If I just barely got em I keep using the same weight next time. This is not a strength or powerlifting style routine so if that's your goal this is not something you'll like.

[Mikey1]

Hey guys! I just wanted to know if you could give me some advice for my biceps. They are really lacking and I need to build them. Please help anyone

eat a cow and 10 chickens everyday.....you will have pythons in no time