Bicep building

[KBKeith]

In your opinion what is the best bicep exercise for building mass?

[Off Road]

Strict, dead-hang Chin-ups

[Chameleon]

Originally Posted by Off Road

Strict, dead-hang Chin-ups

^^THIS^^

[rippednmichigan]

I see the biggest gains in size from straight barbell curls in the 6-8 rep range, go as heavy as possible to hit the rep range then increase as needed. Now everyone is different and some things work for others that won't for you. It will be mostly trial and error. Be careful with the straight barbell as in some cases it can cause tendinitis.

[Chillen]

Originally Posted by KBKeith

In your opinion what is the best bicep exercise for building mass?

The arms are the facilitators of all upper body movement. As you gain weight, build upper body mass, the arms will follow to assist/support the larger muscles of the upper body.

If you are only doing curls or other bicep movements, you are wasting you time when------thinking in terms of overall upper body mass.

[MikeM]

I agree. Your question is a bit ambiguous. Do you mean the best bicep mass building exercise or the best exercise with biceps that builds mass?

So, if you want big biceps, I'd say barbell curls is the best thing to do, obviously. It's direct stimulation.

But, if you are asking more of how to get a bigger arm because of overall mass question, then chinups and heavy rows are more the ticket. Also, you arms will grow even if you don't work them directly. Heavy squats, bench, and deadlifts make your arms grow too, indirectly.

Big lifts mean big arms. That's what chillen is getting at, I believe. And I agree.

[BigJosh]

The question being asked is truly impossible to answer. There are a lot of good approaches to building mass on ones arms, but there is not a single simple answer.
You can't just say XXX exercise is the best.

[jasonjduke]

Originally Posted by Off Road

Strict, dead-hang Chin-ups

Underhand. Every couple weeks throw one very slow heavy negative in on the last set of the chin workout and cut out all direct bicep work for the following 3-5 days. Might be best to wait a week. Carefull, do this negative stuff too often and it makes things shrink.