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smalldon 05-10-2012 07:15 PM

What is a good bicep workout look like?
I am wanting to bulk up my biceps really bad and wanted to know what a good bicep workout would look like? I was thinking maybe doing bb curl, as well as a db curl and adding to that maybe a hammergrip curl. Is this enough? How many reps do you think I should be doing of them?

IronWill 05-10-2012 07:28 PM

Do you have a lifting plan in mind?

ricka182 05-10-2012 07:36 PM

More isn't alway betters. The bicep is a fairly small muscle, and easy to overwork and strain. I generally don't do much for biceps; I tend to use other heavy lifts to engage the arm muscles...but, I can admit a good bicep pump is a pretty good feeling.

Try something like this:

BB Curls for warm-up, no plates 3 sets, 15 reps.
Preacher w/short straight bar - 2 sets, 10 reps - medium weight.
Alternating DB Curl - 4 sets, 5 reps - heavy weight.
DB Hammer Curl - Both arms at same time, slow controlled reps. 7 sets, 7 reps, 7 seconds rest in between, light-medium weight.

That should be enough to get them worked well. Remember to eat properly, because all the pumps in the world are worthless without growth fueled by a solid diet. And work other muscles just as much, you will look silly with big arms and chicken legs and no chest...

Hope that helps...

bruteforce 05-10-2012 07:38 PM

BB Curls and triceps extensions after deadlift and BTNP day leaves my arms feeling huge. 3x10 is enough to nuke my arms after that.

Off Road 05-10-2012 07:40 PM

The best bicep workout I can recommend is...

1. Squats (got to get the whole body growing)
2. Barbell Rows (these attack the biceps with HEAVY weights)
3. Chin-ups (probably the best bicep builder out there)
4. Barbell Curls (that should finish them off really well)

If you can do anything more, you just aren't working hard enough on the basics.

Fazc 05-10-2012 07:44 PM

I'd prefer to spread the workload out over 3 sessions a week. 3 sets on each of those days for a total of 9 sets across the week. In the style of full body workouts:

M - Curls 3 x 6

W - Hammer Curls 3 x 12

F - Seated Curls 3 x 8

Something like that.

IronManlet 05-10-2012 08:18 PM


mab54 05-10-2012 08:21 PM

I always feel that chinups work the best for me followed by two sets of 5 reps with BBcurls then a lighter set of 15.

elijah 05-10-2012 08:21 PM

Vanderlei Silva is a bad @$$, at least the Vanderlei of years past.

I second offroad's post up above.

RobMoriRB 05-10-2012 11:06 PM

I do concentration curls, BE CAREFUL or you can end up hurting your bicep. I did to much of it an at to much weight, an now I have am going for therapy. IF you want bicep that are huge, just do light weight an a lot of reps.

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