Bicep Help!!

Bbbigtime

Bbbigtime

New member
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!
 
Bbbigtime said:
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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I feel like my biceps dot grow as much if I do isolating workouts mine grow more from compound movements

At least my experience
 
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 .
 
Dead lifts, farmers walks, close grip bent over barbell rows.
 
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?
 
UCSMiami said:
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?
Click to expand...

Any grip!!!

Not always a waste but U will see good size gains in any of the compound moves mentioned.
 
UCSMiami said:
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?
Click to expand...

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.
 
UCSMiami said:
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?
Click to expand...

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
 
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.
 
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.
 
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.
 
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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