What's your bicep routine?

Discussion in 'Fitness & Nutrition' started by Accord, Feb 21, 2006.

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  1. Accord

    Accord New Member

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    I usually do only two bicep exercises a week, preachers and standing barbell curl or sometimes standing dumbell curl.

    I also do a lot of pullups where it's basically ALL bicep, but I don't really count that.

    My bi's have been stuck at 14" for about 1.5 months now, should I be doing more?

    What's your bicep routine?
     
  2. MaineSucks

    MaineSucks OT Supporter

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    start doing more heavy back work - you shouldnt need more than one or two direct bicep exercises (if any at all) lots of people with large arms don't even train their bi's
     
  3. Titus

    Titus New Member

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    biceps are a small muscle man, you don't wanna overtrain them. stick to a couple specific bi movements because they should get hit pretty good with pullups and bb rows. just give it time..
     
  4. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    try heavy pullups with a close neutral grip
     
  5. FINALBOSS

    FINALBOSS

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    as mainesucks said...do more back and especially more tris.
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    rows
     
  7. jonno

    jonno New Member

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    ^^
    and incline db curls and bb curls
     
  8. FINALBOSS

    FINALBOSS

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    yeh i love incline DB curls...i also do a lot of concentrated cable curls
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    my arms got smaller when i started incorporating direct bicep work
     
  10. jonno

    jonno New Member

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    lol are you serious?
     
  11. hsmith

    hsmith OT Supporter

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    Monday:
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Tues:
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Wed
    :
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Thurs:
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Friday:
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Sat:
    Curls
    Bar Curls
    Cable Curls
    Decline Curls

    Sun:
    Abs
     
  12. getjacked

    getjacked Guest

    same, but hardness did increase
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Yes.
     
  14. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    you been talking to people at my gym?
     
  15. hsmith

    hsmith OT Supporter

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    i forgot to mention one important detail, they must ALL be done in the squat rack to get the max benefit!
     
  16. jonno

    jonno New Member

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    maybe i'll give it a shot
     
  17. ralyks

    ralyks New Member

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    3x9 @ 45lbs, biweekly
    They're pumped the next day, but not the day of or after.
     
  18. ccrooks

    ccrooks New Member

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    pretty much rows and pull-ups... i've stopped doing curls and focused more on close-grip rows and pullups/pulldowns... seems to be working better
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    note that when i started doing biceps i reduced my upper back volume
     
  20. hootpie

    hootpie New Member

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    Spider curls
    BB curls
    Hammer curls
     
  21. -Mordecai-

    -Mordecai- New Member

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    i highly recommend doing curls in the squat rack, my arms exploded to a full 13" when i started doing those everyday
     
  22. Vailripper

    Vailripper Daywalkers have feelings too.

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    You must be in college too. :)
     
  23. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Whoa holy shit a whole month and a half? Come back in a year and see how much they've grown, then you can complain.
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    if they're not growing ½" per month then you're doing something wrong
     
  25. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    I'm doing something wrong
     
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