bicep curls in my oly routine?

[Karky]

so i was thinking about adding some bicep curls in my oly lift routine, since oly lifts really doesnt hit the biceps all that much i figured it was ok.
I just want some size in the biceps, and i know about deads and squats but im asking what CURL/other isolating bicep move is best for size and how often i should do them? 2 times a week or 3 times a week?

heres my routine:

some bicep curls cant possibly do any harm with this can they?

 

[Adumb]

Oh my gosh that's a lot to read there. But, yea, you know better than anyone what muscles it is or isn't working. I'd say just basic curls with dumbells are the best. Isolate your biceps by keeping your elbows in tight against your body so that you can't cheat, just like you'd be doing preacher curls. Bulk them up by moving up weight to where you can do maybe 2-7 reps of. Honestly, for me it's way harder to move up weight for biceps than anything else. 5 pounds will make quite a big difference. I think 3 times a week would be sufficient.

 

[evolution]

You could easily work in 2 sets of bicep stuff each workout. Something like 1 bicep movement for 1-2X10-15.

 

[Karky]

yeah thats what i figured.. 10-15, is that best for size? ive heard 8-12.. but then i have also heard that 95% of 1rm and up is best for hyp.. :S

 

[evolution]

yeah thats what i figured.. 10-15, is that best for size? ive heard 8-12.. but then i have also heard that 95% of 1rm and up is best for hyp.. :S

Eh, I think with biceps (which are a small muscle group) whether you do 8 reps or 12 reps is going to matter much. I think it's more important to work a variety of reps and let them rest. Biceps take time to grow...you have to be patient with them.

 

[Karky]

yes i know thats why i figured i have no time to waste
so 3 times a week is enough? what about faliure sets and all of this stuff.. ive never really been into it before so i dont know much about it :S

 

[evolution]

You could do something like this
1 different bicep movement each workout
2 sets for each bicep movement
1 set at ~12 reps
1 set at failure at ~10 reps

 

[Karky]

yeah i guess i could do that, and all i need is 2 sets? goody
thanks alot guess it will be preacher curl, bb curl and.. DB curl probobly.. i dont like the curled bars..

 

[Hoss]

Throw an isometric hold on the end of that last 10rep set, they helped me get that peak that I o' so wanted...

 

[Karky]

so after ive gone to faliure, i wait for another set and just hold the weight at what angle?
or when i cant finish the rep i hold it there as long as possible until it slowly falls down?

 

[Hoss]

when i cant finish the rep i hold it there as long as possible until it slowly falls down?

That one, and a 90 degree angle is best..

 

[Karky]

okay, thanks