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Bicep workouts
Posted on 12/21/23 at 2:31 pm
Posted on 12/21/23 at 2:31 pm
Just curious on what’s your favorite bicep workouts. I’m currently at a stand still and losing interest in the one I’m doing. I try my best to go to failure and haven’t seen much growth no matter what I do. I do 3 sets of 12-15 of whatever I feel usually bicep curls with dumbbells and sometime cable curls. Any advice would be amazing
16
Posted on 12/21/23 at 2:37 pm to Biggiebam
Posted on 12/21/23 at 3:03 pm to Biggiebam
I try to go 3 x 8-10 of barbell and the 3 x 10-15 of single arm cable curls. I like the feeling but I’ve only been at it a few weeks that way so I’m not burnt out yet.
Posted on 12/21/23 at 3:04 pm to BilbeauTBaggins
You might be hitting more rear delt there baw.
Posted on 12/21/23 at 3:25 pm to Biggiebam
Have you been progressing in weight?
I like doing heavy cable curls or a machine preacher curl. Something that can be loaded heavy, has constant tension and is stable. 3 sets to failure, at least 5 reps per set, adding weight as able. Then finish with neutral grip rope curls for brachialis, 2 sets.
I like doing heavy cable curls or a machine preacher curl. Something that can be loaded heavy, has constant tension and is stable. 3 sets to failure, at least 5 reps per set, adding weight as able. Then finish with neutral grip rope curls for brachialis, 2 sets.
This post was edited on 12/21/23 at 7:15 pm
Posted on 12/21/23 at 4:25 pm to Biggiebam
Barbell curls 4 x 10-12
Then a superset of dumbbell curls and Hammer curls 4 x 10
Drag curl 3x10
Concentration curls 3x10
Look up John Meadows on YouTube, he’s got some short and sweet workout videos that are pretty good.
Then a superset of dumbbell curls and Hammer curls 4 x 10
Drag curl 3x10
Concentration curls 3x10
Look up John Meadows on YouTube, he’s got some short and sweet workout videos that are pretty good.
Posted on 12/21/23 at 4:35 pm to Biggiebam
Posted on 12/21/23 at 5:15 pm to Biggiebam
I saw mark wahlberg’s bicep routine in a mens health mag about 10 years ago and have been doing it ever since. It’s worked great for me, probably my most developed muscle
DB curl (simultaneous) 3 sets-10, 8, 6
DB seated curl (simultaneous) 10, 8, 6
Preacher Curl 3 sets-10, 8, 6
EZ bar stand-up curl 3 sets 10, 8, 6
Chin ups 10, 8, 6
30 second rest between sets
DB curl (simultaneous) 3 sets-10, 8, 6
DB seated curl (simultaneous) 10, 8, 6
Preacher Curl 3 sets-10, 8, 6
EZ bar stand-up curl 3 sets 10, 8, 6
Chin ups 10, 8, 6
30 second rest between sets
This post was edited on 12/21/23 at 5:58 pm
Posted on 12/21/23 at 8:50 pm to Biggiebam
I do the Rich Piana 8-hour arm routine every day.
Posted on 12/22/23 at 5:28 am to Biggiebam
The people ITT doing 15 sets of curls are obviosly skinny fat beta males. How embarrassing
Posted on 12/22/23 at 6:22 am to ChetLSU
quote:
The people ITT doing 15 sets of curls are obviosly skinny fat beta males. How embarrassing
Or you’re just a pussy, which is more than likely the case.
Posted on 12/22/23 at 7:24 am to TC Kidd
If you hit enough bench, dips, and shoulder press you don’t need to do curls
We really need to have a “post body” rule around here I think most of yall are doing too many fork lifts
We really need to have a “post body” rule around here I think most of yall are doing too many fork lifts
Posted on 12/22/23 at 7:30 am to ChetLSU
Nothing like a bicep thread to bring out the hostilities.
Posted on 12/22/23 at 8:10 am to OysterPoBoy
There’s a reason they call them “bi”cep curls
It’s because real men don’t do them
It’s because real men don’t do them
Posted on 12/22/23 at 8:14 am to LazloHollyfeld
quote:
do the Rich Piana 8-hour arm routine every day.
I did that once in college. Pump was only about 1/8” bigger than normal gym pump and I wasnt all that sore.
Posted on 12/22/23 at 8:18 am to Hu_Flung_Pu
My best exercises for biceps are
DB incline
Standing cable curls with back turned and hands behind body
Zottman curls
Cross body hammer curls
DB incline
Standing cable curls with back turned and hands behind body
Zottman curls
Cross body hammer curls
Posted on 12/22/23 at 8:47 am to Biggiebam
Seated incline db curls 3x10
Standing EZ bar curls 3x10. But I put my head, upper back, and butt against a wall while doing them to make sure my body doesn't swing and that its all arms doing the work.
I also do copious amounts of pull ups/chin ups throughout the day.
Standing EZ bar curls 3x10. But I put my head, upper back, and butt against a wall while doing them to make sure my body doesn't swing and that its all arms doing the work.
I also do copious amounts of pull ups/chin ups throughout the day.
Posted on 12/22/23 at 8:55 am to Biggiebam
Need 15–20 sets a week for hypertrophy and my post assumes you’re hitting protein and calories. Can’t grow without it. Diet is way more important for growth than lifting.
I always use a combination of the below to hit the three different bicep muscles. Time will always force me to drop one or two exercises.
-DB incline curl
-Standing cable curl (two cables moved to bottom stand in front)
-DB curl (standing or concentration)
-Machine preacher curl
-DB hammer curl (DB comes across body in front to chest)
-Incline DB hammer curl (DB swing out away from body)
-Machine preacher curl but pronated grip for forearms.
4 sets each to failure or with one rep left in the tank. This is key. 8-12 reps.
Have grown my biceps a lot.
Also a good hack is you can pre-fatigue your biceps before you start. Chin-ups, stretches, a million reps of light weight, etc.
I always use a combination of the below to hit the three different bicep muscles. Time will always force me to drop one or two exercises.
-DB incline curl
-Standing cable curl (two cables moved to bottom stand in front)
-DB curl (standing or concentration)
-Machine preacher curl
-DB hammer curl (DB comes across body in front to chest)
-Incline DB hammer curl (DB swing out away from body)
-Machine preacher curl but pronated grip for forearms.
4 sets each to failure or with one rep left in the tank. This is key. 8-12 reps.
Have grown my biceps a lot.
Also a good hack is you can pre-fatigue your biceps before you start. Chin-ups, stretches, a million reps of light weight, etc.
Posted on 12/22/23 at 9:39 am to el Gaucho
Surely you mean rows and other pulling exercises? The ones you listed will do little to nothing for bicep growth.
Posted on 12/22/23 at 9:46 am to Biggiebam
Personally I like doing compound pull movements first, then isolate biceps. My favorite is to focus on the long head with hammercurl-type movements, as well as the brachioradialis for some forearm thickness.
A normal workout looks like this:
4x10 Barbell Rows
6x10 Lat Pulldown (Mix of grip after 3 sets: wide, narrow, reverse)
4x10 Face Pulls
4x10 Dumbbell Row (Engage lat, try to pull weight back to hips)
4x10 Hammer Curl
4x10 Reverse Curl
4x10 Preacher Curl
At the end I'll throw in some exercises for grip, such as plate pinches, farmer's carries, heavy shrugs, etc.
A normal workout looks like this:
4x10 Barbell Rows
6x10 Lat Pulldown (Mix of grip after 3 sets: wide, narrow, reverse)
4x10 Face Pulls
4x10 Dumbbell Row (Engage lat, try to pull weight back to hips)
4x10 Hammer Curl
4x10 Reverse Curl
4x10 Preacher Curl
At the end I'll throw in some exercises for grip, such as plate pinches, farmer's carries, heavy shrugs, etc.
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