Best biceps routine?

[badgerbacon]

I've been using preacher curls primarily for my main/exhaustion exercise, is there anything better?

 

[NBS 4life]

The best way to build good biceps is to supplment compound exercise for the back with a small ammount of isolation.

 

[theleip]

Caloric surplus and Chin ups=biceps

 

[Proteinboy]

Caloric surplus and Chin ups=biceps

but whats a favorable set/rep scheme??? im on pendlay's 5x5 so im doing chinups 5x5 but he said you can also do 3x8. im doing weighted chins. wat do you think is more effective for muscle growth?

 

[just_josh]

I personally like Ronnie Coleman's 10-15 rep range. I have used that recently and seen alot of growth. I would say stay over 5 and under 15 for optimal growth.

 

[dswithers]

I would do something like:
weighted narrow grip chinups 3x8
preacher curls 2x12

2-3 times a week

 

[ShaftedTwice]

Chinups and various types of rows with minimal isolation would be the way to go.

 

[luniz]

Go for reps one day and weight another day...do pullups and rows twice a week.

 

[Tomahawk]

If you really want big biceps which I think you do. You need to be doing a minimum of 3 bicep exercises in a row.

Start with
Decline alternating bicep curls with dumbells.
3 sets incresing the weight every set do 10 8 and 6 reps.

Then stand up with a barbell or dumbells in both hands and do a drop set. start the weight that you can do maximum. Do 5 sets. It will burn but the result will be big biceps. For example lets use dumbells for example. We will start with 35 in each hand. Go to second set immediately
Set 1 35 pounds each dumbell do to failure.
Set 2 30 pounds do to failure
set 3 25 pounds
set 4 20 pounds
set 5 15 pounds

and keep doing this. Its quick no resting in between and even if your only doing 1 or 2 reps in those later sets it helps.

Then rest for a few minutes get your strength back up.

now standing Alternating bicep curls
3 sets increasing the weight each set. Do 10 8 6 reps.

That should be good to achieve big biceps in a short amount of time. Your biceps will be sore next day but it feels so good.

 

[~LV~]

I like pre-exhausting the biceps with rows, lat pull downs, etc....then hitting them with straight bar and hammer curls.

 

[Tomahawk]

LV's way works too. but so does mine.

LOVE YOUR NEW PIC LV. VERY NICE SUNGLASSES

 

[ChiseldForeArms]

i find that just good ol' ez-bar close grip and regular barbell close grip work the best. although i dont do biceps that often.

 

[bran]

Do weighted chin ups.

 

[Yorks]

after back,

3 sets barbell curls
3 sets preacher curls
(if you think 6 sets isnt enough add)
3 sets cable curls or alterante db curls

 

[snorkles]

normally, on average, how much weight does one curl? (on each hand)

 

[Typhon]

I like pre-exhausting the biceps with rows, lat pull downs, etc....then hitting them with straight bar and hammer curls.

I like this approach too, I've never really had much time for iso stuff like bicep curls but adding some in after I've done pulling compounds seems to work pretty well

 

[Streamline]

The best way to build good biceps is to supplment compound exercise for the back with a small ammount of isolation.

End of thread.

 

[powerhouse283]

If you really want big biceps which I think you do. You need to be doing a minimum of 3 bicep exercises in a row.

Start with
Decline alternating bicep curls with dumbells.
3 sets incresing the weight every set do 10 8 and 6 reps.

Then stand up with a barbell or dumbells in both hands and do a drop set. start the weight that you can do maximum. Do 5 sets. It will burn but the result will be big biceps. For example lets use dumbells for example. We will start with 35 in each hand. Go to second set immediately
Set 1 35 pounds each dumbell do to failure.
Set 2 30 pounds do to failure
set 3 25 pounds
set 4 20 pounds
set 5 15 pounds

and keep doing this. Its quick no resting in between and even if your only doing 1 or 2 reps in those later sets it helps.

Then rest for a few minutes get your strength back up.

now standing Alternating bicep curls
3 sets increasing the weight each set. Do 10 8 6 reps.

That should be good to achieve big biceps in a short amount of time. Your biceps will be sore next day but it feels so good.

joke?? is this really what we want to portray to beginners? or are we a beginner? lol