BICEPS

How did YOU make these fuckers grow? I do chin ups, barbell and dumbbell curls but my biceps are falling behind compared to my shoulders, traps and triceps

  1. 2 months ago
    Anonymous

    ez bar curls for me

  2. 2 months ago
    Anonymous

    heavy db hammer curl, db incline curl, machine preacher with light weight for high reps

    • 2 months ago
      Anonymous

      this is pretty good advice and dont forget to eat up, pussy

  3. 2 months ago
    Anonymous

    Mostly low weight and focussing on time under tension and peak contraction

    • 2 months ago
      Anonymous

      This. Drop the weight to pussy weight & connect with the muscle on every rep. Slowly increase weight while maintaining the connection & you'll see the growth. Throwing around heavy weights like a neanderthal is only good for the ego and nothing else.

  4. 2 months ago
    Anonymous

    Ignore meme answers, progressively overload with 4 sets of 8-12 reps a week on the bicep exercise of your choosing. I prefer supinating dumbbell curls for the full ROM.

    • 2 months ago
      Anonymous

      >one exercise per week
      >ignore meme answers
      pick one

      • 2 months ago
        Anonymous

        If you go from curling 20s to curling 30s to curling 40s to curling 50s over time all else equal your biceps will grow.

        • 2 months ago
          Anonymous

          you know you can progressively overload more than one exercise, you fucking retard?

          • 2 months ago
            Anonymous

            Yeah but why would you do two exercises for a single muscle group? Just do as much weight as you can with a set rep scheme and increase it over time, it just works.

            • 2 months ago
              Anonymous

              some people aren't fucking beginners, dude.

              • 2 months ago
                Anonymous

                The fact they need to post a thread asking how to make biceps grow shows they are beginners.

    • 2 months ago
      Anonymous

      this except the once a week part
      you can train arms 3 times a week if you want to, only limiting factor is overuse injury
      pick 1-2 exercises, progressively overload in 6-12 rep range with form being consistent

  5. 2 months ago
    Anonymous

    To maximize bicep growth, consider the following:

    Progressive Overload: Gradually increase the weight you lift over time to continuously challenge your muscles.

    Variety: Incorporate different exercises and grips (such as hammer curls, incline curls, etc.) to target the biceps from different angles.

    Proper Form: Use correct form to engage the biceps effectively and minimize the involvement of other muscles.

    Adequate Rest & Nutrition: Give your muscles enough time to recover between workouts and make sure you are consuming enough protein to support muscle growth.

    Balancing Workouts: Don't neglect other muscle groups, but also don't overdo it on exercises that target the same muscle groups. Consider changing your routine every 6-8 weeks to prevent plateaus and target muscle growth from different angles.

    It's also important to keep in mind that muscle growth takes time and consistency. Stay patient and dedicated to your fitness goals.

    • 2 months ago
      Anonymous

      only real answer

    • 2 months ago
      Anonymous

      Gotta be ai

  6. 2 months ago
    Anonymous

    Made of mostly fast twitch fibers so doing high reps is not as effective. Do a wide range of rep schemes and hit them with other exercises like rows and pull ups. They should grow fine. Also overload work can help but be wary of the bicep tendon. That means doing bicep centric chin-ups or heavy cheat curls with an emphasis on the ecentric.

  7. 2 months ago
    Anonymous

    Ok, ok, how about we post biceps first before we assess each others recommendations. You guys start

  8. 2 months ago
    Anonymous

    Here's the actual answer: Do more volume. 4 sets twice a week is not enough. Do 20 sets a week. Whatever weight you do, go to failure every set.

    • 2 months ago
      Anonymous

      Thats too much volumen for natties. You wont have enough energy/strength do perform other pull lifts

      • 2 months ago
        Anonymous

        >Doing anything else but curls and bench
        Yiikes

  9. 2 months ago
    Anonymous

    I started doing 4x12 bi/tri supersets at the end of each workout (4x a week) and have seen results

  10. 2 months ago
    Anonymous

    Mostly cable curls and curling the fixed weight barbells with one hand. I find that having to balance the bar really helps with contraction.

    • 2 months ago
      Anonymous

      >I find that having to balance the bar really helps with contraction.
      That's why I do hammer curls with kettlebells. Feels very good

    • 2 months ago
      Anonymous

      >one arm barbell curl

      WHAT?!

      • 2 months ago
        Anonymous

        https://www.hamptonfit.com/shop/bars/barbells-bars/urethane-curl-straight/urethane-barbells/
        he means fixed weights like these noob

  11. 2 months ago
    Anonymous

    Preacher curl + resistance bands

    • 2 months ago
      Anonymous

      Good way to snap your shit

      • 2 months ago
        Anonymous

        Just got to be careful, know your weight / rep limit.

        Start light and work up, simple as

    • 2 months ago
      Anonymous

      no thanks, i dont want ended up like in that webms

    • 2 months ago
      Anonymous

      https://i.imgur.com/DFo8v8w.jpg

      How did YOU make these fuckers grow? I do chin ups, barbell and dumbbell curls but my biceps are falling behind compared to my shoulders, traps and triceps

      heavy db hammer curl, db incline curl, machine preacher with light weight for high reps

      Agree. Preacher curls grew my biceps like crazy. Slow and full rang of motion is key.

  12. 2 months ago
    Anonymous

    1 (one) set of curls to failure once a week, nothing else
    no ez bar allowed

  13. 2 months ago
    Anonymous

    Cheat curls. Heavy.
    Supersets

    8 hour arm workout

  14. 2 months ago
    Anonymous

    I do chin ups/ curls/ Kroc rows superset between every set 4 times per week as my regular accessory. Helped my lacking biceps and also upper back. I DL +200kg but my upper body was garbage.

  15. 2 months ago
    Anonymous

    Progressive overload with 4-6 sets of curls depending on feel. I ed at 35 kg before getting frequent injuries. Now I do 30kg. May be able to do more when I get older.

  16. 2 months ago
    Anonymous

    I mean everyone here has solid suggestions for the most part, what matters the most to growing any muscle is consistency. So pick a routine suggested in this thread and stick with it.

    That being said, what made my ceps blow up was weighted chins 3x5 while increasing the weight every week supplemented with light weight curls of your choice 3x10 with incremental increases on this one as well.

  17. 2 months ago
    Anonymous

    Heavy barbell curls.

  18. 2 months ago
    Anonymous

    They take longer to grow than other muscles. Do close-grip chin ups for gainz.

  19. 2 months ago
    Anonymous
  20. 2 months ago
    Anonymous

    Biceps are a small muscle and are heavily genetic-dependent in how big they end up looking. You can have two guys with the same height, leverages, and arm size but one's arm might still look better just due to insertions. That said, time and bulking, have a day where half the exercises are biceps focused. Also have an arm day

  21. 2 months ago
    Anonymous

    21s are the best exercise for bis

    • 2 months ago
      Anonymous

      Rich's advice for arms is unironically top tier

  22. 2 months ago
    Anonymous

    Seated barbell (not ez bar, never ez bar) curls -> close grip chin ups added half an inch to mine last year in like 4-6 months. I've been training for 5 years so gains are slow. ROM is a meme because the entire bottom portion is the brachioradialis, not your bicep and I have specific forearm shit I do for that. Do not let grip limit you so if you need to hop off for a second to shake your hands, do it then do another rep. Those two things were all I needed.

    Lat pulldowns would be better but I can never get access to the machine and this is home gym friendly.

  23. 2 months ago
    Anonymous

    >36 replies
    >36 different answers, all of which are self righteous
    lol

  24. 2 months ago
    Anonymous

    hit them every gym session
    make them hurt

  25. 2 months ago
    Anonymous

    For me it's the forearms. Nothing grows easier than biceps and chest on me.

  26. 2 months ago
    Anonymous

    Don't just go through the motions. You can cheat these without realizing it because of momentum.
    Really focus on each rep and let the bicep do the work. Lower the weight if you need too so you can focus. Mind muscle connection works for me on biceps.

  27. 2 months ago
    Anonymous

    How the fuck do I stop getting tendonitis? It's seriously the biggest gains goblin. I train biceps twice a week, 16 sets per week

    • 2 months ago
      Anonymous

      in the shoulder? training rotator cuff relieved it for me

    • 2 months ago
      Anonymous

      One set to failure, hard as fuck, once or twice a week. Get good sleep. They'll grow if you haven't hit your genetic limit

  28. 2 months ago
    Anonymous

    No idea, mine expose to retarded sizes with almost no effort.
    That's why I don't do any Bicep lifts at all.
    Genetics I guess?

  29. 2 months ago
    Anonymous

    Heavy preacher curl drop sets, bicep-focused pulldowns, and AMRAP lighweight standing hammer curls.

  30. 2 months ago
    Anonymous

    Only 15 1/8" so take it with a grain of salt, but gained an inch or so in like a month after I swapped to this shit recommended by Ryan Humstead or whatever his name is on YT.
    >4x10 supponated concentration curls
    >4x10 dumbbell incline curls
    >4x10 single arm cable curls L/R of course
    >4x20 supponated ez bar curls

    • 2 months ago
      Anonymous

      8-12 reps are king. Exercise selection: anything which has a stretch component, & also is hardest around the middle of the lift is a winner. I like machine preacher curls, a few sets underhand grip & a few with neutral grip like a hammer curl.
      But you just have to find out yourself how much volume you should be doing. I just do 5 sets every 4 days, not a lot of volume, but

      this guy's arms are as big as mine & he does more than 3X as many sets as me, (plus he's made quicker progress than I've ever made). So really you're just going to need to experiment with different volumes. If your performance goes down, you're doing too much

Your email address will not be published. Required fields are marked *