Thread: suggestions for biceps

Quote: Originally Posted by CEPCNC I wanted to follow-up with you on your arm routine. How has your routine changed or developed in the last couple of weeks?? I have bis/tris tomorrow! I'm doing this one: Upper Arms: A lot of the same movements you've been doing, just upping the rep range with the supersets and keeping intensity up. Superset: Standing BB Curls 4 sets 15, 10, 6, 4 reps Decline Lying Tricep Ext 4 sets 15, 10, 6, 4...

Quote: Originally Posted by kimm4 I just came off a deload week. I normally keep my rep ranges between 4-10. I throw in a few higher reps through out some exercises. I wanted to follow-up with you on your arm routine. How has your routine changed or developed in the last couple of weeks??

Quote: Originally Posted by kimm4 I absolutely agree with never training back/bis on the same day.^^ I find that by the time I get to bis there's just nothing left in the tank and I never get a solid bi workout. So this program is good for strength, but how do you feel it works for adding size? Bis are my worst body part and I'm constantly looking for new things. Thanks! ok, so i have a question about this. i am a newb and i've...

Quote: Originally Posted by aznprincess this isn't that big of a deal but i've noticed that i'm increasing weight on all my other exercises but i'm STUCK @ 35lbs on the bicep curl... on one of my days i do a barbell curl and the other day i do incline bench curls... any suggestions as to how to keep this progressing or should i not even worry about it? I remember reading that the bicep is a muscle that doesn't...

What about supersets? I had sort of peaked here at one point... Then I superset 2x/week. And mixed up exercises 1x/week to do as heavy as I could (say with the e-z bar curl).

Set the bb aside for a few weeks and do cable curls. Standing, lying, close grip, wide grip...there are a lot of options. Supersetting chins with cable curls is a cruel favorite of mine.

Personally I see good results doing preacher curls with a close grip on the ezbar. You may wanna give that a shot. I always do those for a couple of workouts before upping my weights.

I am the type of person that just watches what other people do at the gym and try to do it. I dont understand all of the different names of the excersises you guys are suggesting. Is there somewhere that I can find out what they are?

Quote: Originally Posted by freebirdmac Set the bb aside for a few weeks and do cable curls. Standing, lying, close grip, wide grip...there are a lot of options. Supersetting chins with cable curls is a cruel favorite of mine. This is good advice. What's your rep range you are stuck on at 35lbs? I find that if i can't get past say 8 reps and I need 12 reps to comfortable move up the weight, I just do a couple reps of the next...

Quote: Originally Posted by kimm4 Do you train them alone or are you training them with another body part? Supersets, drop sets, throw in things like 21's, static holds, slow negatives, forced reps, failure, etc...switch it up! I agree, negative reps and slow! is really effective. Another good one is do your concentration curls one arm at a time sitting at the preacher curl bench. As you perform each rep rest your free hand gently on the...