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  1. #1
    Junior Member kraftwerk's Avatar
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    Give me some biceps tips

    Hi people
    I've still been trying to get some meat on my biceps (and triceps). Some unease about my thin arms has haunted me for all my life
    Will you answer please what approach is better for gaining mass.Taking standing barbell curl for instance. I can work with 32 kg (70 lbs) but it is almost the limit. I can hardly do it more than 3 reps at one set. Or should I take less iron and do 20-25 reps with 16 kg (35lbs) for example?
    Sorry for my poor terminology. Anyway my problem is understandable. Thanks, guys!

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  2. #2

    Re: Give me some biceps tips

    Lay on your bench in high incline and use dumbells.

    Set the weight so you can only do 8 to 10 reps max. Do 4 to 6 sets.


     


  3. #3
    Junior Member Lewriter's Avatar
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    Re: Give me some biceps tips

    Try some partial reps in the negative tram of the repeticion (when you are getting the weight down).

    I enjoy the restriction of movement with this rythm: one quarter, half, three quarters then full range. It feels pretty good!


    Another thing to try if you can't move much weight is the super-slow motion technique. Yes, you're going to look somewhat "different" than the others when doing it, but with a relatively small weight and a few repetitions doing super-slow motion + continuous tension you are goig to feel the muscle working greatly.


     


  4. #4
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    Re: Give me some biceps tips

    In the last 2-3 years all I did for biceps is high reps, 20 or even more, and I've included more cable work with great results. Give it a try.


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    Give me some biceps tips




  5. #5

    Re: Give me some biceps tips

    top 3 exercises I do for biceps

    seated dumbbell curls 8-10 reps 4 sets
    seated easy bar curls 8-10 reps 4 sets
    standing cable 2 arm bicep curls I do this last, 12-15 reps, 4 sets


     


  6. #6
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    Re: Give me some biceps tips

    21's allways work


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  7. #7

    Re: Give me some biceps tips

    It mostly depends on whether you want to grow some mass and gain strength or you just want to get defined, you should try to lower the iron and do around 10-12 reps in order to pump those biceps properly, 4-5 series of 10 reps each would be okai with 50 Lbs, try it out and see the difference, by the way, you could also do some progressive additions of weight, you can go 50 - 55 - 60 - 50, it will feel quite good.


     


  8. #8
    Joe Pietaro Contributer
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    Re: Give me some biceps tips

    When you do concentration curls, do not rest your elbow on your leg. Keep the tension on throughout the entire rep by balancing your arm a few inches away from your leg.


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  9. #9

    Re: Give me some biceps tips

    Quote Originally Posted by Joe Pietaro View Post
    When you do concentration curls, do not rest your elbow on your leg. Keep the tension on throughout the entire rep by balancing your arm a few inches away from your leg.
    That's a good exercise, but that mostly depends on the weight you may be lifting, if it's too heavy, then it's going to be quite complicated, other than that, it's great.


     


  10. #10
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    Re: Give me some biceps tips

    Quote Quote
    Lay on your bench in high incline and use dumbells.

    Set the weight so you can only do 8 to 10 reps max. Do 4 to 6 sets.
    Yes, that is a good thing to do. Sets me help you. Use heavy dumbells and you should be regular. Being consistent is one of the main things and that is all that you need in my opinion.


     




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