Quote:
Originally Posted by shawnyboy
i need some input on your guys bicep workouts..im not pleased with how big my arms are after so much lifting..maybe im doing something wrong, or not doing enough..but i need some help!
my current workout is 4 sets of standing alternating dumbell curls, 12 10 8 8 reps...then its 3 set cross body hammer curls 12 10 8...3 sets of standing barbell curls 10 8 6..3 set of seated incline curls 12 10 8..and 3 sets of zig zag curls 10 8 8
if im missing critical workouts, just let me know! thanks
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Focus on the eccentric contraction of this exercise, I know I always say this with pretty much all of my post but I can't stress this enough. This is what is going to cause the hypertrophy of the muscle fibers. Also avoid all extra movement back bending shoulders etc. Place your elbows close to your size and squeeze them into your side during the entire exercise, this will help cut down on excessive movement also. This is what I typicall recommend doing as a great way to fatigue your biceps. This is really only one of the exercises i do and it does include should shoulder exercises but thats ok.
1. Bicep curls
2. Reverse curls
3. Hammer curls
4. Shoulder presses
5. Reverse curls into shoulder press
6. Incline bench bicep curl with arms at a 45 degree angle
7. same as above but with a hammer curl
8. same as above but with a reserve curl
9. bicep machine
10. closed grip pull up
I would do about 3 - 4 sets of this
Another option would be to do the incline exercises with no bench but rather stay in a V up position and do the exercises that way. Where you would be sitting on your butt with your legs bent and your back slightly extended. Not only will this work core but it will also work the biceps.