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  1. #1
    Registered User phalipi's Avatar
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    Good Bicep workout

    My triceps are starting to take over my biceps and I need to even them out, whats a really good bicep workout?
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    Son of Asgard Delta1's Avatar
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    biceps are soo hard to get big, even for me my triceps are taking over. I dont do many failure lifts for bicep, what i do, i do db or bb curls with 50-65% of my max curling weight, but i do a lot of reps per set (4 sets total, like 20 ish reps) and my biceps get ripped faster and grow bigger that way.
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  3. #3
    Registered User Unknown_Rider's Avatar
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    you two are lucky.. no sarcasm. I have good gain with my biceps, and im really happy of that, but my triceps doesnt grow at all.
    my workout is:
    -barbell curl 3x10
    -incline dumbell curl 3x6-8
    -incline hammer curl 3x6-8

    thats pretty basic but it works well for me
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    A BB on a Bball court Air Klima 23's Avatar
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    I've been doing a lot of isolation exercises for my bi's for the past few months and i've seen myself gain mass and definition very well from it.

    Preacher DB curl: one arm at a time 6 sets of 4-10 (start out at around 10 reps, build up to like 4 reps w/ heavy weight) -these are my real arm blasters, they burn after i just complete a set.

    Preacher BB curl: 4 sets of 6-10

    Hammer DB curls: 3 sets of 8-10

    Bicep Macine - 3 sets (last set a drop set)
    Height - 5'9"
    Wt- 177

    Bench - 250
    Squat- 330
    40 yd. - 4.64

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  5. #5
    bRooKLYn, nY shlomo's Avatar
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    yea im having the same problem im going in for biceps tomrorw and going to be superseting -
    3 sets bbcurls + reverse grip curls
    3 sets preacher curls
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    Registered User Tigers7508's Avatar
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    Mine

    Okay do these right after each other i mean right after NO REST

    Preacher-8 6 good 2 forced
    Straight bar" "
    hammer curl-20 10 each arm
    then reverse e-z bar curl


    take a 2 minute rest


    then do it again


    start with 2 supersets
    and work way up to 5
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    cuz i will not lose
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    The big little guy smorkinlabbit's Avatar
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    In my experience doing less direct bicep work and more indirect bicep work caused my arms to grow. In other words, I threw a mini bicep workout into my back workout.

    I indirectly worked my biceps with: Deadlifts (reverse grip works best IMHO,) Pulldowns, and clean + presses.

    Then at the end of the workout I threw in
    3x10 standing EZ bar curls
    3x10 preacher curls

    Things have been working pretty well so far, maybe it'll work for you.
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  8. #8
    Registered User phalipi's Avatar
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    So would it be alright to work them out, say, three times a week?
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    Originally Posted by phalipi
    My triceps are starting to take over my biceps and I need to even them out, whats a really good bicep workout?
    check the thread right below u i posted one there
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  10. #10
    ♦ ɴɣϲ ϲrew ♦ latspread's Avatar
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    Refer To "Good Back Routine".
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  11. #11
    Kind of a Big Deal Cass's Avatar
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    Not the answer you prolly want but... UR TRICEPS SHOULD OVERTAKE UR BICEPS!!!! Your tris are 2/3 of your arm, biceps are only 1/3. If your bis are bigger you'll look like a moron.
    Cass
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  12. #12
    Down the milk! AaronX's Avatar
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    Originally Posted by Cass View Post
    Not the answer you prolly want but... UR TRICEPS SHOULD OVERTAKE UR BICEPS!!!! Your tris are 2/3 of your arm, biceps are only 1/3. If your bis are bigger you'll look like a moron.
    Very true! Want big arms train the triceps.
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  13. #13
    Registered User BuffMedic's Avatar
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    Supersets are great for developing full bi. I also run the dumbell rack everyother week. Start with a weight that you can handle for 8-10 reps at failure then drop 5lbs and do again and so on. This burns great.
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  14. #14
    WNBF Pro OoFaP's Avatar
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    I have the same problem. My triceps are good but my biceps are smaller than a noob's who just started working out a week ago.
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