How did YOU make these frickers grow? I do chin ups, barbell and dumbbell curls but my biceps are falling behind compared to my shoulders, traps and triceps
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ez bar curls for me
heavy db hammer curl, db incline curl, machine preacher with light weight for high reps
this is pretty good advice and dont forget to eat up, pussy
Mostly low weight and focussing on time under tension and peak contraction
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.
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.
>one exercise per week
>ignore meme answers
pick one
If you go from curling 20s to curling 30s to curling 40s to curling 50s over time all else equal your biceps will grow.
you know you can progressively overload more than one exercise, you fricking moron?
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.
some people aren't fricking beginners, dude.
The fact they need to post a thread asking how to make biceps grow shows they are beginners.
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
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.
only real answer
Gotta be ai
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.
Ok, ok, how about we post biceps first before we assess each others recommendations. You guys start
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.
Thats too much volumen for natties. You wont have enough energy/strength do perform other pull lifts
>Doing anything else but curls and bench
Yiikes
I started doing 4x12 bi/tri supersets at the end of each workout (4x a week) and have seen results
Mostly cable curls and curling the fixed weight barbells with one hand. I find that having to balance the bar really helps with contraction.
>I find that having to balance the bar really helps with contraction.
That's why I do hammer curls with kettlebells. Feels very good
>one arm barbell curl
WHAT?!
https://www.hamptonfit.com/shop/bars/barbells-bars/urethane-curl-straight/urethane-barbells/
he means fixed weights like these noob
Preacher curl + resistance bands
Good way to snap your shit
Just got to be careful, know your weight / rep limit.
Start light and work up, simple as
no thanks, i dont want ended up like in that webms
Agree. Preacher curls grew my biceps like crazy. Slow and full rang of motion is key.
1 (one) set of curls to failure once a week, nothing else
no ez bar allowed
Cheat curls. Heavy.
Supersets
8 hour arm workout
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.
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.
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.
Heavy barbell curls.
They take longer to grow than other muscles. Do close-grip chin ups for gainz.
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
21s are the best exercise for bis
Rich's advice for arms is unironically top tier
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.
>36 replies
>36 different answers, all of which are self righteous
lol
hit them every gym session
make them hurt
For me it's the forearms. Nothing grows easier than biceps and chest on me.
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.
How the frick do I stop getting tendonitis? It's seriously the biggest gains goblin. I train biceps twice a week, 16 sets per week
in the shoulder? training rotator cuff relieved it for me
One set to failure, hard as frick, once or twice a week. Get good sleep. They'll grow if you haven't hit your genetic limit
No idea, mine expose to moronic sizes with almost no effort.
That's why I don't do any Bicep lifts at all.
Genetics I guess?
Heavy preacher curl drop sets, bicep-focused pulldowns, and AMRAP lighweight standing hammer curls.
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
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