Bicep Help!!

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    Bicep Help!!


    Any tips for gaining strength & size for biceps? I've been lifting for 3 months now & I've made a lot of strength gains in all my other muscles, except biceps. Is their a good exercise to do to help my problem? Please & Thanks!

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    Quote Originally Posted by Bbbigtime View Post
    Any tips for gaining strength & size for biceps? I've been lifting for 3 months now & I've made a lot of strength gains in all my other muscles, except biceps. Is their a good exercise to do to help my problem? Please & Thanks!
    I feel like my biceps dot grow as much if I do isolating workouts mine grow more from compound movements

    At least my experience
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    I just went back to chin ups with weight. Biceps and overall arm development increased with little direct bicep work. Give chin ups 6-8 weeks and you'll see a difference; once you can do 3 sets of 12-15 start adding weight .
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    Dead lifts, farmers walks, close grip bent over barbell rows.
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    heavy pullin and rowin
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    Quote Originally Posted by Sean1332 View Post
    heavy pullin and rowin
    This says it all!!! Stop doing curls and just pull and row!!!!
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    Chin ups and rows!! True story!!
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    Thanks for all your tips & advice. I really appreciate it, I definitely have a lot to learn yet.
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    Rows I get

    Pullin as in pull downs? close grip, wide grip, reverse grip etc.

    Seriously Bicep curls, dumb bell curls, preacher curls are wastes of time?
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    Quote Originally Posted by UCSMiami View Post
    Rows I get

    Pullin as in pull downs? close grip, wide grip, reverse grip etc.

    Seriously Bicep curls, dumb bell curls, preacher curls are wastes of time?
    Any grip!!!

    Not always a waste but U will see good size gains in any of the compound moves mentioned.
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    Quote Originally Posted by UCSMiami View Post
    Rows I get

    Pullin as in pull downs? close grip, wide grip, reverse grip etc.

    Seriously Bicep curls, dumb bell curls, preacher curls are wastes of time?
    I wouldn't say they're a waste of time but since I put rowing as a greater priority, my biceps have grown significantly larger in a shorter period of time. I will still do a curling movement but I expend a greater deal of my energy and focus on pulls, especially weighted chin ups.
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    Quote Originally Posted by UCSMiami View Post
    Rows I get

    Pullin as in pull downs? close grip, wide grip, reverse grip etc.

    Seriously Bicep curls, dumb bell curls, preacher curls are wastes of time?
    You don't want to over work our biceps with isolated workouts it will stunt them

    I usually so like some sets of preacher curls and then the rest is all compound movements
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    I've got the biggest arms in my gym, yet I haven't curled in decades. Work your back hard and your biceps will grow.
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    Yesterday I replaced concentration and hammer curls with three different types of rows and certainly do feel the difference this morning. Generally feel tight but not soreness. Today it is soreness. Will incorporate these changes for the next three months and see how things develop.
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    Keep in mind that soreness is not necessarily a sole indicator of a good workout.
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    Understood. Has been a long instance since I was sore. Just tightness afterwards. I thought it was due to the additional work done. Probably still learning good form. I will write back next Tuesday when I do this group again.
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    Also, your bis aren't going to get any bigger unless you're taking in the calories to make yourself grow.
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    Train back and biceps together. Back /compound movements ( hits your biceps too)first aka rows and pull ups/pull down machine first then do the isolation exercises like curls ect. Remember also to train all of your bicep not just straight curls. Hammer curls and 21s are 2 great isolation exercises that when used together train both parts of the bicep.
    Reverse curls are also great.

    You're a new trainee so give your body time to grow. Give it plenty of food and rest and you'll look better than me someday haha
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