new bicep routine help
- 09-13-2012, 08:03 PM
- 09-13-2012, 08:14 PM
- 09-13-2012, 08:27 PM
Chin ups, Rack Chins , Krok Rows, Bent Over Rows, Barbell Curls.>SNS-Glycophase<Serious Nutrition Solutions Rep
09-13-2012, 08:33 PM
I don't think there is any better mass builder for biceps than straight bar curls with some cheating on the final reps of the last couple sets. Also, your biceps will inevitably grow if you are doing weighted pull-ups. Also a fan of seated incline dumbbell curls. Other than that I feel like most bicep isolation exercises are a waste of time.
09-13-2012, 08:40 PM
09-13-2012, 08:46 PM
09-13-2012, 08:50 PM
>SNS-Glycophase<Serious Nutrition Solutions Rep
09-13-2012, 09:02 PM
09-13-2012, 10:55 PM
I'm a big fan of db hammer curls on the preacher or bent over an incline bench. Go extra slow on the negative for a real burn. I also perform 21's or db burnout 45s down at the end of my bicep sessions.
09-14-2012, 09:26 AM
do movements that flex the elbow and you should be golden.
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09-15-2012, 09:01 AM
I find concentration curls get the job done also. I usually twist my wrist at the peak of the exercise to target the biceps harder.
09-15-2012, 09:34 AM
09-15-2012, 09:48 AM
Try focusing on TUT instead of just "reps"
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09-15-2012, 10:10 AM
09-15-2012, 10:19 AM
do assisted chins until you can do a good set. If you have access to a way to do chins for most of the day, you can try doing half of what you can do for a set, but a few times a day everyday. For instance, work your way up to 5-6 chins. Then do sets of 3 chins, but 3-5 times a day every day. Ypu should be able to add 1 rep a week for a few weeks, then take a week or 2 break from it and do it again. I did this on and off a lot when younger, and I got to the point where I could do tons of bodyweight pullups or chinups. Best way to "jumpstart" bodyweight movements like pullsups and dips IMO.
09-15-2012, 10:26 AM
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