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Old 01-26-2013, 04:34 AM   #11
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I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.
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Old 01-26-2013, 08:19 AM   #12
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My biceps are really activated by all types of pullups. I find that close grip chins and opposing grip pullups leave my biceps and forearms completely thrashed, and I've built some pretty good bicep size while putting an emphasis on pullups of every kind.
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Old 01-26-2013, 12:28 PM   #13
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Quote:
Originally Posted by Cutty View Post
I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.
That would depend on height... 17" on a 5'4" frame is huge on a 6'4" is just normal

For Arms I just do extra triceps work and curls sometimes...I don't think anyone needs to do bicep curls and tri ext all the time if they are already doing a lot of heavy pulling/pushing movements...unless they are prepping for a BB contest...
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Old 01-26-2013, 02:41 PM   #14
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Want bigger biceps? Do dips. And military presses.
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Old 01-26-2013, 02:56 PM   #15
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Old 01-27-2013, 12:38 PM   #16
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Originally Posted by Cutty View Post
I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.
You have at least another quality inch, to an inch and a half to gain. These final gains will make your arm look much bigger.

Some curls a week is good. It's the guys who do 20 sets a week that are really going overboard in my opinion.
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Old 01-28-2013, 12:36 AM   #17
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I've been focusing mostly on just strength strength strength. This next go around I will program in some sort of arm work. Thanks btb
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Old 06-30-2013, 05:30 PM   #18
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I know this is an older thread, but never saw anyone stat this.. I believe Biceps and Triceps need to on the same workout and super setted. If your wanting Size.

Something like this works very well.

Warm ups
Alt. DB Curls Super Setted with Rope Pressdows 3x15

Core Sets Rest /Pause DC Style but with 4 sets and total around 20reps
Preacher Curls Super Setted with Skull Crushers

Then I like to do FST-7 sets with.. (7x12)

Double Biceps Cable Curls Super Setted with a tricep Machine

Then on to Forearms

It's worked ok for me...

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Old 06-30-2013, 08:11 PM   #19
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I NEVER do curls!!

Rows only
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Old 06-30-2013, 08:27 PM   #20
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I like incline curls
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