Biceps

[Jay0536]

fellas I need some advice on bi's. No matter what I do they don't grow. My tri's get good pumps and do grow . Can someone help me with a good bicep workout.

Thanks,

 

[weighted chinup]

Biceps are ezy. Just do heavy rows and pull-ups and chin-ups and they will grow. Throw in some curlz for good measure.

 

[Big_poppa_Bren]

As above, keep it heavy and simple. Works for me

 

[Jay0536]

Biceps are ezy. Just do heavy rows and pull-ups and chin-ups and they will grow. Throw in some curlz for good measure.

I would love to do chin ups or pull ups but I doubt if I can do any. I've gained to much fat and lost too much muscle loss.

 

[GigaloRob]

I would love to do chin ups or pull ups but I doubt if I can do any. I've gained to much fat and lost too much muscle loss.

I was going to suggest a few things until I saw your avitar . Buckeye scum...go blue!

 

[weighted chinup]

I would love to do chin ups or pull ups but I doubt if I can do any. I've gained to much fat and lost too much muscle loss.

There are easy ways to increase the number of pull-ups you can do by increasing neural efficiency.

Look up Greasing the grove.

 

[Docd187123]

I would love to do chin ups or pull ups but I doubt if I can do any. I've gained to much fat and lost too much muscle loss.

Do them on the assisted chinup/pull up machine or even better use resistance bands under your feet to help you until you can do them bodyweight.

 

[Jay0536]

I was going to suggest a few things until I saw your avitar . Buckeye scum...go blue!

Both teams will be watching MSU take it all this year. It's still one for the big 10.

 

[Jay0536]

There are easy ways to increase the number of pull-ups you can do by increasing neural efficiency.

Look up Greasing the grove.

I will look that up!

 

[Eman]

Focus on the negatives when you do those chins.

I really like 21's for stimulating growth in biceps. Finishing with them helped me break through plateau in the past.

 

[Outlier]

Incline dumbbell curls at a 45 degree angle, allow for full extension and squeeze at the top.

Twenty one's x 3 sets

Hammer Curls 4 x 8-10

 

[kap73]

Reverse grip rows worked wonders for my arms. Also assisted chinups. Straight bar curls dropset, seated curls and dumbbell preacher curls (on incline bench)

 

[Jay0536]

Thanks fellas I will incorporate them in my workout.

 

[Flex14]

Great advice thus far. I personally find adding intensifiers into my biceps training to really help. Things like drop sets, super sets, and extremely slow negatives have worked for me in the past. I know that my back and shoulders dominate my lifts, so I found isolating the biceps to be the most beneficial in my training. You could also try different training styles like occlusion training, FST-7, and even throw biceps into your routine more than once per week. See what you like and what your body responds best to. Good luck with your training brother.

 

[dnoyez]

Higher reps for them as the big movements cover the muscles in the heavy range.

 

[21s]

I've been hitting my biceps eod. It seems to be working ok for me.

Wouldn't recommend it for everyone though..

 

[Demondosage]

This is just what has worked for me, but my biceps never started getting really good until I started using lighter weights and higher reps, and focusing more on contraction rather than moving weights from point A to point B. I see no reason for most guys to ever go beyond 40 lb dumbbells on curls.

 

[Eman]

This is just what has worked for me, but my biceps never started getting really good until I started using lighter weights and higher reps, and focusing more on contraction rather than moving weights from point A to point B. I see no reason for most guys to ever go beyond 40 lb dumbbells on curls.

The contraction is definitely what it's all about. I used to start with 40 or 45s but I now end with them and there's been a huge difference for me in doing that. Although I do like to start with heavy barbell curls with a little cheating because it seems to provide for a deeper pump to start off with.

 

[rrippenstuff]

Focus on the negatives when you do those chins.

I really like 21's for stimulating growth in biceps. Finishing with them helped me break through plateau in the past.

Can u explane 21's please

 

[T_verde77]

Google 21s for biceps. only have done it a few times. Solid workout forsure