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...
__________________
TOUGH MUDDER!!!
Mt Snow, VT - May 5, 2012 - Completed!
...i remain, he who remains to be...
|