Bicep Training

[Love2lift]

Anyone know a great bicep workout? To build biceps fast. I know it takes some time just wanna find the best way. Much Appreciated. Thanx

[Wolfhunter]

For biceps, I like the following workout. I find the best results when performed twice per week as well as increasing the weight with each set while decreasing the reps with each set:

Standing alternating dumbbell hammer curls (3 sets, 12, 10, 8 reps)
Standing straight bar curls (3 sets, 10, 8, 6 reps)
Preacher curls using the EZ Curl bar (3 sets, 15, 12, 10 reps)

Hope this helps!

[The Palestinian guy]

biceps workout :

1-Barbell Curls

2-Two Arm Dumbbell Curls

3-EZ Bar Spider Curls

4-Alternating Hammer Curls

[bodybuilder]

i dont believe on curls with straight bar or ez bar , for mass i do 4 or 5 sets controlled curls with dumbells ( straight curls or sitting on incline bench )for 15 reps on each set and not 10 or 12 .,and make sure you dont move your elbows .
and after that i do two or 3 movements like , concentration curls , preacher curls with bar,hammer curls,(4 or 3 sets for each exercice) .

[theguru]

There is no hard and fast rule to big arms, no magical routine or quick fix.

Quite simply what works for me wont necessarily work for you. One common mistake, that is not often mentioned mentioned - "over training".

Remeber the biceps are a small body part. Most bicep exercises are in isolation. Every time you train your back, you train your biceps. So if you do two back routines per week and two arm routines that is a total of four days that the arms are fatigued!! That is too much and will lead to "atrophy" (muscle loss).

You are better off only training biceps every 7 to 10 days after the upper body has rested. Then train, hard and heavy! But correct technique that isolate the muscle group is needed.


The Guru

[swanso5]

see "bicep growth" post for mine...also check out Chad Waterbury Perfect 10 program in google search

[Bulwark]

This is a great way if you want to focus on your arm girth. Choose 3 exercises for bis and tris for each of the 3 days. Superset them for time restraint. Blood will pump into them and the size will come...I promise!

Bulwark

[swanso5]

just keep in mind there is 2 type of hypertrophy

1 - sarcoplasmic - bodybuilding muscle from blood and fluid build up filling up muscle but no strength gains...e.g. Ronnie Coleman

2 - sacomere - actaul muscle fibre growth and functional muscle which yeilds strength increases also...e.g. Terry Owens, Micheal Jordan

depending on what your training for (performance or looks) recommendations are:

1 - 6 - 15 reps, multiple sets, short rest, mod to low wt

2 - 3 - 6 reps, multiple sets, moderate rest, heavy wt

perfect 10 uses both of these and uses high frequency for gains over intensity