Catalyst

Does anyone have any recommendations for a decent biceps workout?
My current is:
21's
Standing DB Curl
and concentration curls.

davtown

those are all fine exercises... others are DB hammer curls, ez bar curls, preacher curls, reverse ez bar curls, etc etc

These should all be supplemental to your routine however. Build your program off of compound exercises... if you want better biceps, try doing lat exercises with a challenging weight and good form, aka pullups and rows. Shoot for 8-10 sets of variations of pullups/rows per week, supplemented with 5-6 sets of curls per week. Make sure to aim for a progression in weight/reps, but keep your form steady. If you are using good form and challenging weight and not seeing any improvements, I would look at your diet.... actually I would look at your diet anyways since it's always important.

How long have you been training? How many sets/reps do you usually do? What does your workout split look like?

p.s.- if you want bigger arms, don't neglect the triceps. In a proportionally developed arm, the triceps should make up around 2/3 of the overall mass.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

DJSTARER

good post.

personally, i'd question ur reasoning behind big biceps. Why?

if u want big arm, then you REALLY need to train them with varying rep ranges and with multi-joint movements.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Vario

If you are talking strictly isolating the bicep and you are doing rows and pullups/chins already, I think doing 4 sets of 10 barbell curl, and then 4 sets of 10 with dumbbell hammers is the way to go.

Most bang for the buck.

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

Catalyst

ill post my split when i get back from school today, ive been training for 2 years, my triceps are very big compared to my biceps so much that it looks like my arms taper from my triceps to my biceps, i am doing both pull ups and rows. I was thinking it might have something to do with my curl form?

Catalyst

while im here, I have no place to do hanging knee raises for abs, any recommendations for another lower ab exercise other than bicycle kicks?

somexiridemybike

an excersise im a fan of that isolates my bis is to lean over with one hand straight out and rest it on a ledge or bench and let your other arm hang down with weight in hand. keeping your back straight and form in control curl the weight up without moving your elbow in any direction. your wrist should always be facing forward. obv. switch arms and control and form is essential. i dont know if there is a name for this, if there is im sry i dont know it. its just something i do and it def gives me a good pump. you are forced to use your bicepts only if you do it right. hope that helps.

davtown

Could be... when curling make sure to keep your elbows locked at your sides with your forearms/hands being the only moving bodypart. This will ensure that the the biceps are taking as much of the work as they can. When doing your sets, grab the bar with your arms at your sides and imagine that you have a pole going through your arm, through your body, and out through your other arm as well, and you cannot move your upper arms from that position even if you wanted to.

Also, try a few sets of reverse curls each week to help build up the brachialis muscle. Take a look at this cross section of the arm, the brachialis is the section right above the bone (label on the left). It runs right under your biceps and if you build it up it will make your bis look bigger. Weighted pullups (palms facing away, shoulder width grip) will aid brachialis growth as well.




If you're doing pullups, then you have a place to do hanging knee raises..... just hang on to the bar for dear life and lift your knees. The grip work will help you out as well.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

Papi93

Partial dragon flags: Testosterone Nation - Ab Training for Athletes and Babe Hounds

Arsnik23

barbell curls man...hellish work out