Bicep Help Needed

[richllew]

I want to improve the size of my biceps by a large amount.

What percentage of my maximum bar curl shall I use and how many reps shall I do?

[mpi]

What is your current routine?

[SW]

Try 80% 1rm for 3 sets of 4. Worked well for me with db's. May want to give it a try. Good luck!

[Mik]

Do you just want bigger biceps or bigger arms? If it's overall arm size you're after work your tri's.

[RickTheDestroyer]

Do some parallel grip chins (or pullups- whichever is right if your grip is neutral) with a plate grazing your nuts.
That does the trick for me.
If your biceps still need more work after that, then you can hit the curl bar.
Oh yeah, and squat, eat a ton, and sleep like you mean it.

[Ice Veins]

Make sure you always start out with dumbell curls to warm up your elbows and joints. Starting with straight barbell curls, which leaves your elbows in a locked position, is detrimental to your joints.

Train to failure each set, make sure you do variations of curls, as you will notice that to be the overall best way to build your bis.

[Shad]

Make sure you always start out with dumbell curls to warm up your elbows and joints. Starting with straight barbell curls, which leaves your elbows in a locked position, is detrimental to your joints.

Train to failure each set, make sure you do variations of curls, as you will notice that to be the overall best way to build your bis.

You cant warmup joints. You can perform weight acclimation so that you know whats ahead of you. But joints dont need to be warmed up: just the muscles.

Also training to failiure isnt neccisary, many studies have shown 1 set with a high load induces just as much hypertrophy as if you were to perform 3-4 of your usual sets.

Although i like it when my muscles are overloaded and complain by becoming sore. That sure isnt achieved through 1 set :D. Who cares if you cant move the next day, id rather brag about my lifting :p :evillaugh .

[Max-Mex]

I want to improve the size of my biceps by a large amount.

What percentage of my maximum bar curl shall I use and how many reps shall I do?


First gain 50 pounds. Your arms should grow by maybe 2-3 inches.

[Jezmason]

Try some barbell or Ez-Bar curls for 3 sets, then some preacher curls for 3 sets, then some hammer curls for 3 sets. Holding the weight for 2 seconds at the top of the lift and lowering really slowly made all the difference for me.

[Ironman_1964]

I think we had this discussion last week and I’m staying with compound movements to increase overall arm and body size.

[basil]

You cant warmup joints. You can perform weight acclimation so that you know whats ahead of you. But joints dont need to be warmed up: just the muscles.

Please tell me you're kidding. If you follow this warped logic, then don't complain when you're 50 and you can't move because of severe cartilage and tendon wear.

[Paul Stagg]

First gain 50 pounds. Your arms should grow by maybe 2-3 inches.

Yes.

Big people have big arms.

[JSully]

Please tell me you're kidding. If you follow this warped logic, then don't complain when you're 50 and you can't move because of severe cartilage and tendon wear.

:withstupi

You must have awesome knees and elbows, and therefore I'll call you superman. I have to do 3-4 warmup sets on squats to get the blood flowing to my legs and get my knees "warmed up". It's hard to explain the exact process of how they get warmed up but I know that the fist set hurts like hell and feels like my knee caps are going to go flying. The second set just hurts a little. And the 3rd and 4th set prepare me for the heavy load. I do the same thing with triceps seeing how I have a metal elbow (reconstructive surgery).