BiG BiCeps??!!

like you said, heavy weight builds muscle. right now i've been curling 60lb db's for 8 or 9 reps, only cheating slightly on the last two usually. i find my ni's repond tons better from this than slow strict like you said. my foreamrs are also pretty big mainly from those and deads.

Preacher curl
EZ bar curl
Seated dumbells

Those are my three mainstays that I work extremely hard. You have to consider when you do your lats and forearms you're working out your bicepts too.

It's my opinion that any set that doesn't go until failure for bicepts is a wasted set.

Chin Ups.

Wide Grip.
Close Grip.
Weighted.

This guy said chin ups, lol. Next thing he'll say is skipping rope is great cardio, lmao.

Super heavy hammer curls pack on the thickness for me. A few cheats in the end of a set in order to get some good negatives.

burn out sets man, they work awsome, do your regular bi's rountine, and then at the end, get a partner, get you a barbell with somewhat light weight, do 10, then pass it ur partner, then do 9 then pass, down to 1, works good for me..

jaywooly said:

This guy said chin ups, lol. Next thing he'll say is skipping rope is great cardio, lmao.

Click to expand...

SKipping Rope is hardcore bro'

You try doin' that for 20 minutes and I'll keep my cell phone handy to dial 911 for you when you're done.


You don't think Chin-Ups build arm/bicep strength?

Definitely chin-ups and any kind of rowing before you do the curls. I can also say that you have to alternate doing heavy/low reps with the light/high reps. I am pretty strong for my size, but last night I worked out with a friend of mine and we did his workout. He typically uses light weights and does sets of as-many-as-I-can-do. We have generally the same size of arm (he might be a little bigger since his frame is naturally bigger than mine). He lifts 75 lbs for curls after doing all the back exercises for 4 sets of the as many as he can do reps (in fact he does all his exercises that way). I can do 115 for two sets of eight. After doing his workout along with him last night--when we got to the curls, I could only get 2 sets out at the same weight he used before my arms gave out. (I'm so sore right now!)

My point I suppose is that for really big arms, you have to do the compound movements first, then make sure you build strength (type I fibers) and _also_ build endurance (type II fibers). I've never done that kind of high volume workout before, but I can tell that incorporating it is giving me some added size I didn't think I was able to build.

Whatever its called when you lay on your back and bring the cable to your chin. Anyway, not sure for mass but those give be a painfull pump right at the peak of the bicepts.

Spyder Curls, Bar Curls, Zottman Curls

i think the main key to continual growth is consistency and suprising the muscle. changing up routines every couple of weeks helps me to stay growing stronger and bigger. also, when doing higher rep sets you still need to put MAXIMAL effort in just like you would heavy weights, just because you get a good pump doesn't mean you're done if you can do another 5 reps.

agreed flex, I can put pain in many different places on a bicept.