Biceps Exercises

Hi,

My bicep routine is currently made up of:
- Pullups (30 sets)
- BB curls superset with hammer curls (3 sets in rep ranges 12-15, 10-12, 8-10)
- BB curls (tabata set i.e. 8 sets, max reps in 20 secs with 10 sec rest between sets)

Then I do triceps

What can I do to make my bicep peak more?

Thanks

I personally love concentration curls.

doing cable curls with the rope attachment really developed my bicep and brach, giving my arms a thicker look.

Concentration curls. <Peak
Preacher curls. <Peak
Cable curls. <Peak
Dumbbell curls.
Wide grip, medium grip, close grip EZ bar curls.

Get some variety in there.

Then again the peak is genetic and based on where your bicep inserts. So you may never get it.

This guy knows his shit

CHAPEL wrote: Concentration curls. <Peak
Preacher curls. <Peak
Cable curls. <Peak
Dumbbell curls.
Wide grip, medium grip, close grip EZ bar curls.

Get some variety in there.

Then again the peak is genetic and based on where your bicep inserts. So you may never get it.

Thanks,

What do you suggest - supersets, drop sets, pyramids, rep ranges, etc?

I tend to agree with Chapels last sentence....depends more on genetics

If you want I higher bicep peak you need to do reverse grip bicep exercises. A good place to start is reverse grip preacher curl- enjoy the burn

i like to start biceps off with incline dumbell curls, full squeeze, u cant go to heavy if u are doing his correctly in terms of keeping your arms straight and just contracting the bicep,i battle to do more than 12 kgs with proper form, i then go on to ez bar barbell curls, then alternating dumbell curls seated so there is no swinging,that burns like shit.

mike123 wrote: I tend to agree with Chapels last sentence....depends more on genetics

Don't say that mike123. If that's the case, my biceps are f%$#&ed, and there's no point to training it. I currently have this huge arm with my triceps making up for most of it. I need to know there's hope bru

You can always be like VonD and use synthol

there is a test for this but u will have to google .. something to do with the space between your bicep and tendon needs to be two fingers or some shit....but keep training and make bigger bru

DJ wrote: You can always be like VonD and use synthol

Hahahahaha shit that stuff is ruff man abscesses ftw

The most common error with bicpes i feel is people use WAY to much volume WAY to little weight and improper activation of the muscle while traing. Too much shoulder and elbow movement.

Thunderbeast wrote: The most common error with bicpes i feel is people use WAY to much volume WAY to little weight and improper activation of the muscle while traing. Too much shoulder and elbow movement.

+1 and fully extend those arms

Thunderbeast wrote: The most common error with bicpes i feel is people use WAY to much volume WAY to little weight and improper activation of the muscle while traing. Too much shoulder and elbow movement.

Such behaviour is very often exhibited by the lesser spotted curl monkey... I've seen a few guys at gym who have decent sized arms... biggish front delts... and a flat back... cos all they do is curls... with poor form...

DJ wrote: You can always be like VonD and use synthol

:lol: :lol: :lol:

Have you tried 21's with Ez bar gives a good pump

Thunderbeast wrote: The most common error with bicpes i feel is people use WAY to much volume WAY to little weight and improper activation of the muscle while traing. Too much shoulder and elbow movement.

Lee Priest disagrees with you - he recons the only people to ever tell him he does too much volume for arms have smaller arms than him. I'm starting to think exactly the same. Bi's need heavy volume.

jackrabbit1 wrote:

Thunderbeast wrote: The most common error with bicpes i feel is people use WAY to much volume WAY to little weight and improper activation of the muscle while traing. Too much shoulder and elbow movement.

Lee Priest disagrees with you - he recons the only people to ever tell him he does too much volume for arms have smaller arms than him. I'm starting to think exactly the same. Bi's need heavy volume.

Agreed. My bi's were very stubborn until I started 4 exercises, 4-6 sets

Dc evo is probably shitting himself reading this thread:D

I'm avoiding bicep workouts at the moment... my bicep to head ratio is out of proportion at the moment

stop comparing your biceps to your penis head and start comparing it to the one on your neck then....

Lol... They are bigger than my neck already... for now I am doing more back and legs and shoulders...
I guess I still have some fat content to lose... But for now they are big enough... they get incidental workouts during deadlifts and rows and such.

Another great bicep workout is when you make love with your wife, you put your hands on her bum while her arms are around your shoulders, then while standing pull her up and down! Hahaha just kidding! (Hope I don't get banned)