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Thread: Who has the best/most successful bicep workout?

  1. #1
    Wannabebig Member
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    Who has the best/most successful bicep workout?

    I'm dieting right, working out regularly, but I feel like my bicep workout just isn't cutting it. I'm not really seeing results. What's the science behind this muscle group? Do they need to be worked out more/less?

    Please tell me what you're routine is for them. Include how many different excercises you're doing, plus how many sets/reps per excercise.

    Thanks so much!

  2. #2
    Ich bin Legende. Torrok's Avatar
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    do "diet" just eat the same food for the rest of your life. eat these:http://whfoods.org/foodstoc.php

    i got a bicep work out for ya:
    deadlift 5x5 heavy
    bent rows 3x 6-8 heavy
    chin-ups 3x failure

    and squat 5x5 to round it off.

    rest a day and repeat.
    and eat..
    are biceps all you really train?
    Last edited by Torrok; 08-13-2008 at 02:05 PM.
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  3. #3
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    Bicep development can be a pain in the ass.Or for some guys,they are just gifted.Ive always had half decent development in that area.Heavy barbell/dumbell curls,preacher curls are good.Also,your heavy back exercises will give you plenty of size on your arms.Im sure everyone has their "favorite" exercises,or what gives them a good pump,but the bottom line is that they are a small muscle group that doesnt need 3-4 exercises to see progress.Keep it simple,heavy,and consistent.

  4. #4
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    Torrok is right. If you're fairly inexperienced then I'd abandon all arm specialisation work and concentrate on getting your squat and deadlift up - everything else will follow.

  5. #5
    Senior Member berfles's Avatar
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    The only thing I do for biceps is a couple sets of EZ bar curls.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  6. #6
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    Make sure you do your curls in the power rack

  7. #7
    SchModerator ZenMonkey's Avatar
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    Yea, I agree w/ Torrok and Drummer. If you are actually lagging on biceps and you can atg squat 315 then say so, but otherwise stick to a compound movement routine.. and if you wanna get big squat heavy and squat often
    Sarvamangalam!

  8. #8
    Currently Obsessed with Sq
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    Quote Originally Posted by =Travis= View Post
    Make sure you do your curls in the power rack
    Please don't do this.

  9. #9
    My own personal trainer dumbbell's Avatar
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    Quote Originally Posted by Tennessee Mike View Post
    but the bottom line is that they are a small muscle group that doesnt need 3-4 exercises to see progress.Keep it simple,heavy,and consistent.


    Chinups are my preferred exercise for the biceps. But I also perform a curl variation once a week.

    As long as you're training your back hard with pulling movements then your arms are going to get blasted. But adding an isolation movement to your routine won't kill you either. Just don't overdo it.

    Also, you must train your entire body. If you're not big and strong all over then you need not concern yourself with lagging biceps, yet. Gain 20 lbs and your arms will be bigger.
    Jason

    It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
    -Mark Rippetoe

  10. #10
    My own personal trainer dumbbell's Avatar
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    Quote Originally Posted by =Travis= View Post
    Make sure you do your curls in the power rack
    I do EVERYTHING in the power rack.

    (Its MINE.)

    Jason

    It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
    -Mark Rippetoe

  11. #11
    Chubbs McGee Auburn's Avatar
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    Give Greg Valentino a call.

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