Bicep workouts?

rosacrux · Dec 19, 2013

I have been bulking for three months. I feel stronger, but my biceps have not grown too much. What are some workouts that you can recommend me?

tkD · Dec 20, 2013

What is your current training split?

For biceps I'd personally do less volume and more reps. Also higher frequency. For example I would train them with back and another larger bodypart, 2 times per week, only 2 exercises, and 2-3 working sets of 15-20 reps. As for exercises you can choose basically the ones that you feel best. Like incline db curls, scott bb or db curls, alternate db curls, hammer curls and so on.

Check out this video as well. Pretty good tips. You'll enjoy it.

rosacrux · Dec 20, 2013

Thanks for your reply. The video is great, I will try some of those exercises. This is my current split:
Monday: Back.
Tuesday: Shoulders.
Wednesday: Legs.
Thursday: Rest.
Friday: Chest.
Saturday: Biceps and triceps.

I have gained strength and size, but my biceps are lagging behind. I am thinking on moving to PHAT on January as, from what I have read, my current split is not very effective.

GlennMarsh · May 9, 2014

My favorite exercise is bicep workout,.
I love to gain the size of my biceps and i do work hard to gain it,.
Please tell me some exercise for biceps that give me some extra size and shape,.

tkD · May 9, 2014

GlennMarsh said:
My favorite exercise is bicep workout,.
I love to gain the size of my biceps and i do work hard to gain it,.
Please tell me some exercise for biceps that give me some extra size and shape,.

Barbell curls and Hammer curls (with dumbbells). Basic stuff, simple and effective.

BigHulk · May 9, 2014

I do concentrated curls with my elbows over a chair and the others tkd mentioned.

GlennMarsh · May 10, 2014

GlennMarsh said:
My favorite exercise is bicep workout,.
I love to gain the size of my biceps and i do work hard to gain it,.
Please tell me some exercise for biceps that give me some extra size and shape,.

TalkAdmin · May 10, 2014

Please do not spam.

NewMan · May 19, 2014

TalkAdmin said:
Please do not spam.

It looks like he quotes his own post to sneak a link in. What a loser.

teamuscle · Jun 16, 2014

I have been looking for some exercises so that I can be able to put some mass on my biceps. People have been telling me that they look bigger but somehow I just don't feel so. I want them to be extremely big and I want them to not be able to fit inside my shirt. Thanks for the tips and workouts that I have seen in this thread I will definitely try to add them to my bicep routine.

MuscleMecca Crew

TigerMystic · Jul 2, 2014

Personally, the following has always worked for me:

Preacher Bar (E-Z Curl Bar) Bicep Curl 4x12
Concentration Curls 3x12
Dumbell Bicep Curls 3x12

With the Preacher Bar Curls, I will start with a manageable weight, move up to heavy, then back down to manageable.

This is done as part of a split program. On the same day I'll do Triceps and core exercises.

Charlie · Jul 3, 2014

TigerMystic said:
Personally, the following has always worked for me:

Preacher Bar (E-Z Curl Bar) Bicep Curl 4x12
Concentration Curls 3x12
Dumbell Bicep Curls 3x12

With the Preacher Bar Curls, I will start with a manageable weight, move up to heavy, then back down to manageable.

This is done as part of a split program. On the same day I'll do Triceps and core exercises.

That is hard core. I'm going to try it. I normally go up in weight and lower in reps as I burn out. I'm going to try it your way.

ljwright · Jul 16, 2014

From my personal experiences, two of the best exercises that absolutely fried my biceps were alternating static hammer curls, and hammer curls using a tricep extension rope connection to a cable machine. Both puts so much constant tension on the muscle.

BigHulk · Jul 16, 2014

ljwright said:
From my personal experiences, two of the best exercises that absolutely fried my biceps were alternating static hammer curls, and hammer curls using a tricep extension rope connection to a cable machine. Both puts so much constant tension on the muscle.

I really wish I had the cable but all free weights here. I do hammer curls and alternate with standard concentrated bicep curls using a curling bar.

ljwright · Jul 16, 2014

Where there's a will, there's a way my friend!! Try out this exercise, the first video on Hammer Curls.

BigHulk · Jul 16, 2014

ljwright said:
Where theres a will, theres a way my friend!! Try out this exercise, the first video
https://www.youtube.com/results?search_query=static+hammer+curls

Thanks, I already do the hammer curls using dumbells like in the video.

The cable is great though. I used to have a machine with the cable.

ljwright · Jul 16, 2014

Honestly if you want any muscle to be ridiculous or catch up to the rest, you just have to kill it, more than once a week. Always try new exercises to confuse the muscle fibers and they will respond accordingly. We all grow diff muscles at diff rates, but just continue to work hard. It will get there!

BigHulk · Jul 16, 2014

ljwright said:
Honestly if you want any muscle to be ridiculous or catch up to the rest, you just have to kill it, more than once a week. Always try new exercises to confuse the muscle fibers and they will respond accordingly. We all grow diff muscles at diff rates, but just continue to work hard. It will get there!

True.

I try to do 5 days a week doing different muscle groups each day but sometimes I get burned out and take day off. I do cardio though at least 5 days a week and sometimes 6.

Hard work pays off!

ljwright · Jul 17, 2014

yes sir!! hard work is the secret!! its definitely okay to take a rest when needed to recoup of course. but as long as you keep busting it, you'll get through this milestone and many more! best of luck my friend.

BigHulk · Jul 17, 2014

ljwright said:
yes sir!! hard work is the secret!! its definitely okay to take a rest when needed to recoup of course. but as long as you keep busting it, you'll get through this milestone and many more! best of luck my friend.

You too, thanks

Bicep workouts?

rosacrux

Member

tkD

Administrator

rosacrux

Member

GlennMarsh

Member

tkD

Administrator

BigHulk

Mecca V.I.P.

GlennMarsh

Member

TalkAdmin

Administrator

NewMan

Well-known member

teamuscle

Well-known member

MuscleMecca Crew

Mecca Staff

TigerMystic

New member

Charlie

Mecca V.I.P.

ljwright

Active member

BigHulk

Mecca V.I.P.

ljwright

Active member

BigHulk

Mecca V.I.P.

ljwright

Active member

BigHulk

Mecca V.I.P.

ljwright

Active member

BigHulk

Mecca V.I.P.

Similar threads