Best way to grow biceps???

[ICIRIUIKIID]

Having a hard time growing my biceps. Looking for some helpfully info

Thanks in advance!

[striker1488]

Re: Best way to grow biceps anyone

Probably should have put this under the fitness and exercise part of the forum. wish i could answer this but mine are not the largest by any means. Now tri's, traps, delts and lats. thats another.

[MuscleAddiction]

Re: Best way to grow biceps???

Took care of moving it for you brother! What are you currently doing for biceps now? How often do you train them??

[Fit Guru]

Without knowing your routine my advice would be to train them twice a week for 4 weeks.12 sets each session and train then by themselves.( if you can).
Another tip is is your training back and biceps together and chest and triceps together then switch to chest and biceps because by the time your done with back your biceps are already beat down and you can over train them.

[Ironguruera]

Without knowing your routine my advice would be to train them twice a week for 4 weeks.12 sets each session and train then by themselves.( if you can).
Another tip is is your training back and biceps together and chest and triceps together then switch to chest and biceps because by the time your done with back your biceps are already beat down and you can over train them.

Fit is a veteran and has solid advise here as always.
I will never understand why guys do chest and triceps same day! If I do chest 1st my tricep routine sucks and vice versa.

I personally prefer chest and biceps.

I personally feel the preacher curl bench like Larry Scott is the mother of all bicep exercises. However the shape of the bench makes or breaks it. Needs to have some curve to the bench to be ideal. Also be sure go to rock bottom and I mean the fucking bottom on each rep. I see so many guys do this half rep bullshit. Sure if I'm curling 130 then I won't go to rock bottom. Otherwise rock god damn bottom!

I'd say start with 3-4 sets of preacher curls. 3-4 sets of incline bench hammer curls. Finish with a brachialis or bicep peaking move like concentration db curls, spider curls etc.

This should get ya started then we can ramp it up for ya.

[drkmn1]

Re: Best way to grow biceps???

Old fashioned curling with a barbell seems to make my arms grow like nothing else. Strict form with maybe some slight cheating (swinging) on the last couple reps. Also dumbell curls down the rack works for me... Say you start curling with 50lb dumbells doing 12 reps, rest 10 seconds, 12 reps with 30's, 12 reps with 20's... etc ... you can adjust what works for you, but it's a good pump.

[MuscleAddiction]

Re: Best way to grow biceps???

Alright...this is one of my favorite bicep workouts:

Preacher Curls...exactly how Ironguruera explains them above 4 sets
Seated Barbell Curls...bar lowered down to your lap and then curl up, forearms go no lower than parallel to floor...4 sets
DB Hammer Curls...heavy as you can go, squeeze the hell out of bicep at top...4 sets

12 sets is all you need for biceps, also cable work on other days to help work the peak...but we will get to those later.

Everyone has great advice above, this is just one of my favorite bicep workouts that taxes the hell out of them.

[smoovy]

Re: Best way to grow biceps???

For thickness and size barbell curls always seemed to work for me, add in some cheats maybe last set and last couple reps.

Also I found that some sort of cable curl at a high rep grew them.

DB curls seemed to do more for shape than size tho.

Also, EAT TONS. Nothing grows arms more than adding the calories along with the training. If you train hard but arent upping your calories I'm not sure if your arms will really grow that much.

[SuperSam]

Re: Best way to grow biceps???

I can't say a ton cause I dont have the best bi's by a long shot but.....I have found that you have to make sure you are hitting the long head of the bi hard. This is best done by using straight bars.. no EZ curl bars.

my 0.02

[Fit Guru]

Here's the real key. Pull with your biceps. By that I mean don't use so much weight that shoulders and body language get in the way.swallow your ego and use just enough weight to just use biceps alone. And SQUEEZE!

[SuperSam]

Re: Best way to grow biceps???

Here's the real key. Pull with your biceps. By that I mean don't use so much weight that shoulders and body language get in the way.swallow your ego and use just enough weight to just use biceps alone. And SQUEEZE!

I've limited myself to no more than 30lb dumbells and can feel it the next day in my bi's instead of my shoulders.

[ICIRIUIKIID]

Re: Best way to grow biceps???

Damn never had so much GOOD advice in such a short time! I currently start at the 45-50 Dumbells and do 1 set of 12. Then I immediately goo to straight bar with 60lbs then rest for probably way to long 3-4 minutes but in that time I will do a set of say traps or core! I'm thinking just strictly bicep day. I just can't help touching everything at the gym. I go in promising myself that today is strictly chest,shoulders....etc and 10 minutes in I can't help but to do more. Thanks for all the advice. I will really use it!

[Ironguruera]

Damn never had so much GOOD advice in such a short time! I currently start at the 45-50 Dumbells and do 1 set of 12. Then I immediately goo to straight bar with 60lbs then rest for probably way to long 3-4 minutes but in that time I will do a set of say traps or core! I'm thinking just strictly bicep day. I just can't help touching everything at the gym. I go in promising myself that today is strictly chest,shoulders....etc and 10 minutes in I can't help but to do more. Thanks for all the advice. I will really use it!

Focus young buck! U must pick the body part and hit hypertrophy with it. Hoping all over is not the way.
Circuit training can be a good fat loss tool but not the best for inducing muscle growth!

Like for said....feel that muscle work! Stretch, contract, squeeze.

[smoovy]

Re: Best way to grow biceps???

Here's the real key. Pull with your biceps. By that I mean don't use so much weight that shoulders and body language get in the way.swallow your ego and use just enough weight to just use biceps alone. And SQUEEZE!

Good word Fit-- SQUEEZE!! Squeeze at the top is HUGE.

Dont rest that long when doing arms man. How long have you been lifting for?

It might be better for you to do 2-3 days of bi's, short rests, 3 sets, nothing crazy. You could only do that kind of volume for 2 months max tho. Try and keep it around 45 seconds rest in between sets.

This hasnt been mentioned yet but chin-ups and rows also grow the arms, especially chins.

[Exerciseordie]

Best way to grow biceps???

Simple bro, do more sets with more weight. People like to over complicate and tell you science (which I personally love to read about and search but that's besides the point) the peak and shape of your muscle is genetic. So no way to shape it, just hit it hard twice a week. Remember if you aren't on cycle your protein synthesis is only active for about 48 hrs, so you can train it more than once to maximize the time it's growing vs resting. (There is that there science lol)

Edit: oh yea and as people have stated, keep good form bro. It's a must.