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Bicep work

Tatersalad

Tatersalad

Member
Very happy with my arm growth and I know the bicep isn't a huge muscle like pecs, lats, and quads. The bicep gets worked during back and curls. Here's the question, a curl is a curl is a curl for the most part, looking for info to liven up the bicep workout where it doesn't feel so monotonous all the time
 
Tatersalad said:
Very happy with my arm growth and I know the bicep isn't a huge muscle like pecs, lats, and quads. The bicep gets worked during back and curls. Here's the question, a curl is a curl is a curl for the most part, looking for info to liven up the bicep workout where it doesn't feel so monotonous all the time
Click to expand...
Throw seated incline curls and weighted chin-ups into your program. The inclines are great for building arm width (they’re also very humbling because they force you to use light weight) and weighted chins are dual purpose: they’ll make your biceps explode as arguably the best bicep movement and they’re also a top three back exercise.
 
A curl is not a "curl is a curl is a curl".
You have Zottman curls, Spider curls, Hammer curls, Barbell curls, Reverse grip barbell curls, Seated dumbell curls, Alternating dumbell curls, Dumbbell preacher curls, Barbell preacher curls
Bent-over curls, Crucifix cable curls, laying Crucifix cable curls, Seated incline cable curls, Standing cable rope curls, etc.

Mix and match 3 of these(Try to pick 1 supinated grip, 1 neutral grip, and 1 pronated grip, to cover the entire biceps).

Do 5 sets of each(15 sets in total).

You can:
Superset all 3 forms together
Drag out the negatives
Dropset each form until failure

Also, I like to pre-exhaust my forearms before doing biceps...it really burdens my bicep with the full load.
(3x20 dumbell wrist curls, 3x20 reverse-barbell wrist curls). If I have any reverse-grip curls in my regimen, I do them first.
 
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Sorry, yeah I shouldn't have said a curl is a curl ect. thing. I was just stressing the repetition. Thank you all once again. Ya amaze me with seemingly endless knowledge, and that was not sarcastic at all. I think some of you sleep on a weight bench or have dumbbells in your beds.
 

View: https://youtu.be/chfGAaQaz7E


I m starting doing it in concentration curl fashion to being able to lift the dumbbell with the other hand when i past failure… i force the eccentrics with the heaviest weight of the 3 you should use… soreness is another level..

and i think too incline bench dumbbell curls is cool, with partials and iso in the end, i think i ll start my routine with chin ups then
 
No need to get fancy. Pick 2 exercises and get strong as fuck on them. Is your goal to have a more fun workout or for your workout cause the most growth in the shortest amount of time?
Anybody who is doing multiple sets and dedicating more that 2 exercises per week isolating biceps is wasting time.
 
NLM36 said:
Anybody who is doing multiple sets and dedicating more that 2 exercises per week isolating biceps is wasting time.
Click to expand...
Sorry man, but I've gotta call bullshit on this. There is no cookie-cutter approach to growth.

A good friend of mine had a gigantic upper body and no legs all throughout highschool...your typical "brad". He always complained that he couldn't get his legs to grow.

Then, someone suggested that he bump up the volume 2-3x...now he looks like a young tom platz 3 years later.

Point is some people need more volume to grow, all depends on your muscle fibers.

My arms are insanely tricep dominant, and my biceps need alot of beating to force adaptation.
 
Aestheticstqwe98 said:
Sorry man, but I've gotta call bullshit on this. There is no cookie-cutter approach to growth.

A good friend of mine had a gigantic upper body and no legs all throughout highschool...your typical "brad". He always complained that he couldn't get his legs to grow.

Then, someone suggested that he bump up the volume 2-3x...now he looks like a young tom platz 3 years later.

Point is some people need more volume to grow, all depends on your muscle fibers.

My arms are insanely tricep dominant, and my biceps need alot of beating to force adaptation.
Click to expand...
There’s a guaranteed way for anyone to grow. We are not special snow flakes. Your friend needed to train harder thats why he grew with more frequency. He didn’t train hard enough. Any body… I repeat anybody who sticks with a program like DC for years consistently chasing the log book and getting as strong as possible will grow.
The primary driver of growth is progressive overload.
the only reason guys need high volume is because they don’t train hard enough.
You can call it what you want, your friend needed to do more effective sets. The only reason I need more than one working set per body part is because I can’t hit that one set hard enough. But I’ll guarantee I can get more out of 1 set than a lot of people do 20.
Get stronger in right rep ranges and feed the body and you will grow. This isn’t even debatable.
Get your biceps stronger in the right rep range. They’ll grow. If you went from Db curling 20lbs for 10 reps to 50lbs for 10 how much larger would your biceps be?
Dante and Dorian have beat this dead horse for years.
Hit each set like there’s a gun to your families head.
 
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NLM36 said:
There’s a guaranteed way for anyone to grow. We are not special snow flakes. Your friend needed to train harder thats why he grew with more frequency. He didn’t train hard enough. Any body… I repeat anybody who sticks with a program like DC for years consistently chasing the log book and getting as strong as possible will grow.
The primary driver of growth is progressive overload.
the only reason guys need high volume is because they don’t train hard enough.
You can call it what you want, your friend needed to do more effective sets. The only reason I need more than one working set per body part is because I can’t hit that one set hard enough. But I’ll guarantee I can get more out of 1 set than a lot of people do 20.
Get stronger in right rep ranges and feed the body and you will grow. This isn’t even debatable.
Get your biceps stronger in the right rep range. They’ll grow. If you went from Db curling 20lbs for 10 reps to 50lbs for 10 how much larger would your biceps be?
Dante and Dorian have beat this dead horse for years.
Hit each set like there’s a gun to your families head.
Click to expand...
Reaching the failure in the eccentric too is fine, or mandatory, like Dorian said, and i agree. I started implementing it recently and its working.

btw you should put into the equation even the pump … so, like even Meadows did, maybe better training body parts 2 times per week in slightly different fashion, one more intense and one more pump consacrated.. not just soft tissue relief wise.. but even because it seems the Pump achievable in lot of repetitions with lighter weights could work with some people
 
FR0Z3N_B0MB3RRR said:
Reaching the failure in the eccentric too is fine, or mandatory, like Dorian said, and i agree. I started implementing it recently and its working.

btw you should put into the equation even the pump … so, like even Meadows did, maybe better training body parts 2 times per week in slightly different fashion, one more intense and one more pump consacrated.. not just soft tissue relief wise.. but even because it seems the Pump achievable in lot of repetitions with lighter weights could work with some people
Click to expand...
The pump is a possible side effect but doesn’t matter. I can get a pump using a soup can but it doesn’t do anything to build tissue.
There’s 2 types of hypertrophy only one of them builds muscle.
Get as strong as possible in the 5-9,10-12,and 15-20 rep ranges and you’re covered
 
NLM36 said:
The pump is a possible side effect but doesn’t matter. I can get a pump using a soup can but it doesn’t do anything to build tissue.
There’s 2 types of hypertrophy only one of them builds muscle.
Get as strong as possible in the 5-9,10-12,and 15-20 rep ranges and you’re covered
Click to expand...
Then 12oz soup cans can work for reps too!

:D
 
My biceps do respond pretty well to training and curls with 20lb db's for 10 reps and 3 sets works well for me.

Delts...another problem spot for me...
 
Biceps have always been tough for me since I don’t train them right, but I’m trying to correct them.

One thing you can do is low-weight preacher curls. This is something a friend with huge biceps told me. Hold as long and hard as you can, 15-20 times in a row with really low weight.

With preacher curls it’s too easy to use your big ass forearms and the rest of your strength and basically totally bypass working out your biceps.

The problem with this is that it’s one of the most boring exercises… so you either have to grin and bear it, or find something else. And you have to be careful not to tear your bicep this way. If you feel too much pulling, let go.
 
Bork said:
Biceps have always been tough for me since I don’t train them right, but I’m trying to correct them.

One thing you can do is low-weight preacher curls. This is something a friend with huge biceps told me. Hold as long and hard as you can, 15-20 times in a row with really low weight.

With preacher curls it’s too easy to use your big ass forearms and the rest of your strength and basically totally bypass working out your biceps.

The problem with this is that it’s one of the most boring exercises… so you either have to grin and bear it, or find something else. And you have to be careful not to tear your bicep this way. If you feel too much pulling, let go.
Click to expand...
Nobody builds large muscles with low weight relative to the rep range no matter how long you hold it. There’s no tricks or hacks or special techniques that work better than getting stronger and training hard.
I’ve seen your log and comments you shouldn’t give advice
 
Did solid back workout then finished biceps off last night. 3 sets underhand pull ups with last to failure. 2 sets machine preacher curls, 2 sets standing cable curls, 3 sets standing dumbbell curls with last to failure. Felt like it was adequate and maybe even little beyond.
 
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