bicepz

Is thr any exercise where I can get growth n power in my bicep? I've been suffering with bicep 4a long tym

hey dude, admin isn't fond of the abbreviated sms writing, keep it in full words

With regards to biceps. Go heavy and go compound for a few weeks then mix it up.. I am busy with something whack where i do one bicep exercise 3 times per week.. Higher volume though.. Seems to be responding well in my case..

Biceps are so hard to give advice on in my opinion.. One thing that works for one person might just not work at all for others.

Thanks a lot...I'll try something,since I started gyming,bicepz have been the hardest for me to grow and get strength. And sorry for that.

i know where you are coming from.. my bi's and chest are stubborn as hell good luck

try these three exercises for your bicep workout.... Barbell curls, hammer curls and then concentration curls. really hits your bi's nicley. 4 drop sets off each.

@ Chapel-tanx...good luck to you to...I'll give it a shot...
@ testfreak- do I do those three exercises every week or do I change n do it say like every second week or so.

im sure you can use the same routine for about three to four weeks... so yeah use it for 4 and then see from there.

Tanx a mil. Test, I'll start next week and see how it goes

smally99 wrote: Is thr any exercise where I can get growth n power in my bicep? I've been suffering with bicep 4a long tym

Try 21's

Take a barbell, for the first 7 reps go from lowest point to waist line, then next 7 reps from waist line to chest, then last 7 reps do the full motion

David ... Tanx, but tell me...how often do I do that...and can I do it with either testz workout or chapels workout?

smally99 wrote: David ... Tanx, but tell me...how often do I do that...and can I do it with either testz workout or chapels workout?

Do about three sets and mix it up with some dumbell curls 3 sets and maybe some hammer curls 3 sets. At the end of the day you got to go with what is more comfortable for you. Whatever you do stick to it for a minimum of six weeks. My 5c is write what you doing down on paper sets, reps, exercise. Try go for 8-12 rep range. One you get to 3 sets of 12 for that exercise, increase your weight you pushing. you will get size and strength. Main thing is eat right bud

Much appreciated David... Yea I've been reading a lot on Djz sticky about dieting 101 and creatind your own diet. After 1year of gyming I just realised diet is important when I found this site about 2months ago.

Much appreciated David... Yea I've been reading a lot on Djz sticky about dieting 101 and creatind your own diet. After 1year of gyming I just realised diet is important when I found this site about 2months ago. And I have seen quicker results with a decent diet, it might not be the best of diets but its good.

How old are you bud? oh sorry forgot to answer your question about how many times, I think it's best to hit it about once a week, twice at the most. Have you been gyming for a year only?

Hey man, sorry 4 the late reply, I'm 20 , I strated gyming last year february, but I was nva consistent

David.biohazard wrote:

smally99 wrote: Is thr any exercise where I can get growth n power in my bicep? I've been suffering with bicep 4a long tym

Try 21's

Take a barbell, for the first 7 reps go from lowest point to waist line, then next 7 reps from waist line to chest, then last 7 reps do the full motion

oh yes forget to add that smally. 21's really really do help, i do two sets before my bicep routine.
they were also apparently arnolds favorite bicep exercise

Lee Priest has some of the best arms in the Business.
Go research his phylosophy and compare to everyone else.
He does EXTREME volume on his Bi's. He states in one flex mag " everyone who tells me i do too much have smaller arms than me".
Arms tire quickly, but they also recover extremely quick. I did volume when i was young and quickly grew pretty big arms. Nowadays i de alot less. And it shows - maybe cause i'm older but i decided its back to volume for a while - just to see if it still works for me.

Even Arnold did HUGE volume for Bi's - what makes us so speacial that we dont need it?
Just remember - when it hurts your set is only starting! You have to push through the pain barrier - especially for arms.

jackrabbit1 wrote: remember - when it hurts your set is only starting! You have to push through the pain barrier - especially for arms.

JR you are an animal haha :silly:

smally99 wrote: Hey man, sorry 4 the late reply, I'm 20 , I strated gyming last year february, but I was nva consistent

You still young dude, hit it hard and you will grow. You know where you are going wrong and that's being inconsistent. So do it consistently, record what you do and always try to improve from week to week. You have an abundance of natural test flowing through your body, take your frustrations out on the steel!! Have fun and enjoy watching yourself develop

Jack I'll search for it...tanx...
And david tanx man...I'll do that...
Tanx guys for all the help...I really appreciate it

Hi guys..started doing 7z for about 4weeks now and I've really seen an increase in size..and I've started doing biceps with lighter weights and tryn to do keep my form as perfect as possible...and evry1 else startn to see my arms growing including my clothing

Hi Smally,

Try: Preachercurls, hammercurls, barbell curls (good form, full extension) and concentration.

it is important to not sacrifice on form. when doing barbell, keep your arms as close to the side of your body and use slow concentrated movements.

guys, when you say volume I know you mean a lot of sets.. but how many reps would you do for each set? 10-12?

AmpT wrote: Hi Smally,

Try: Preachercurls, hammercurls, barbell curls (good form, full extension) and concentration.

it is important to not sacrifice on form. when doing barbell, keep your arms as close to the side of your body and use slow concentrated movements.

Bud screw form, go heavy! Remember, the more weight you can load on the muscle the better. Swing it up lol. Its important to focus on the negative past of the rep (when you bring the weight down after you lifted it) this is when you work the muscle. So honestly, screw form when doing biceps just bring the weight down slowly... I do this with great results (even though some in the gym have told me I am wrong, they can say that to me when they are bigger. They aren't so they should shut up)
Only thing volume does is pump me up... I rarely do over 8reps.

Volume might work for some but defiantly not for everyone

@suthy - volume is between 12 and 18 reps.

jakes wrote:

AmpT wrote: Hi Smally,

Try: Preachercurls, hammercurls, barbell curls (good form, full extension) and concentration.

it is important to not sacrifice on form. when doing barbell, keep your arms as close to the side of your body and use slow concentrated movements.

Bud screw form, go heavy! Remember, the more weight you can load on the muscle the better. Swing it up lol. Its important to focus on the negative past of the rep (when you bring the weight down after you lifted it) this is when you work the muscle. So honestly, screw form when doing biceps just bring the weight down slowly... I do this with great results (even though some in the gym have told me I am wrong, they can say that to me when they are bigger. They aren't so they should shut up)
Only thing volume does is pump me up... I rarely do over 8reps.

Volume might work for some but defiantly not for everyone

@suthy - volume is between 12 and 18 reps.

bud dont just go and throw form out the window,cos then u should be in the garden throwing rocks around instead of a gym,one of sa's finest natural athletes Justin Thacker trains with the max ot principle just working on a higher rep schedule,i think its 8-12 reps depending, he does as many as he can with strict completely focused on form,then once he fails then he starts using a bit of a swing with slower negatives etc..... just try that out.