Biceps?

[M&M]

Looking to grow biceps.
What is the best workouts?
21s work
But i need more!
Running
Every week 14
Tren E 500 1-14
TEST E 500 1-22
EQ 1G 1-22
Last 4 weeks
Finishing up with winny 50 ed 18-22
Halo 50 ed 14-18

6ft3 275 18-22% bf
Cycle 7
Any tips much appreciated
Thanks

 

[01dragonslayer]

IMO smaller muscle groups are hit or miss. Its like a trial and error effect on finding out what best works for you. Some respond well to heavy weight/low rep others low weight/high rep.

My best advise is DO NOT stick with the same routine. Always vary your workouts, meaning change up your movements, angles, and so on as well as heavy and light reps.

 

[RamboStallone]

Form is everything with biceps. If your form is off you will never grow them. I suggest seated dumbell curls with rock solid form. I train them once a week, 3 sets 12 reps each. No swinging elbows, no back movement, supinate as you come up, etc.

 

[M&M]

Thank you will gicmve that a try

 

[Mohawkmike]

If you want them to grow use strict form. I start out with the preacher bench, 1 set of 10, 8, 6, 4. Adding 10 lbs to each side of the bar after every set. Than I'll do 4 sets(10,8,6,4) seated alternating curls. I use heavy weight every time I train them but STILL making sure my form is strict. Than I finish off by blasting them with 4 sets(10,8,6,4) of standing alternating dumbbell curls paying extra attention to squeeze them at the top. I envision "squeezing" the blood in the muscle. On those I'll SUPER SET'EM so the muscle is totally exhausted and pumped when I'm done.

 

[M&M]

Wow! great info.

 

[M&M]

Been working on it guys. Gained a 1 inch so far. Thanks again

 

[Dt450]

Progressive overload! ^^^^ all these guys have good ideas. The switching it up and not constantly doing the same shit is important. I see too many people do the same exact lifts every week with the same amount of sets and reps and weight.
Doing different styles of training and such. And I think what sets the normal person that looks the same for years apart from people that actually make progress is their understanding of adaptation/progressive overload/mind to muscle connection focus like Rambo said with form being strict to isolate the muscle you’re trying to work or Mohawkmike said with focusing on squeezing and contracting even after you completed the rep just squeezing at the top.

One thing I’ll add is I like to add in heavy negatives alongside high volume training. Usually before the high volume begins. Although it seems to take a lot of backlash. I feel like 1) it creates a large amount of microtears 2) when coupled with high volume training it’s beneficial because of the nutrients/oxygen getting rushed into the muscle from high volume training.

Also I think my suggestion is only beneficial to those on gear (which is why I suggested it to you lol) Natural lifters would struggle with delayed recovery especially with how intense heavy negatives are and run themselves into the dirt.

 

[01dragonslayer]

Been working on it guys. Gained a 1 inch so far. Thanks again

Good ta hear my friend. An inch in less than a week is pretty impressive.

 

[Donkeykong]

I fking HATE bicep training. Used to love it when bbing now i skip them so oftn lol. Anyways You biceps will grow best if your doing compound movements as Youll notive biggest strongest dudes have biggest arms. As far as training 1x week i think is FINE as they get hit indirectly on back day.
So Start with STANDARD bicep curls. This is you heavy mass work. warmup with bar or whatever and work to 3x6-8 aiming to fail on the last set even if you want to pyramid up say 95x8 105x7 115x6..get atleast 6 reps INC 5lbs... now do preacher curls with dumbells one arm at a time. you did "low rep High intensity" on bicep curls on these go medium 4x8-10..inc over the 4 sets and last set should fail near 8-10.if you get 11 iNC!!! Third exercise cable curls overhead like the double bicep pose holding contraction for 2 second on each rep. go for 2 sets only but 12 reps(so we have done low/medium high reps and compound/barbell dumbell and cables) but holding the 2 sec on each rep so go light or you wont make it lol... In between sets (Fk the guys who make fun of flexing) Flex thos MFERS and stretch and that will help build them up ask Arnold. Finish with Brach work like hammer curls (straight up and down not across body with heavy dumbells) for 3x6 straight sets same weight or REVERSE curls whch like hammer curls hit brachialis and forearms. makes arm look bigger and better shape with that popping. EOW toss in some rack runs or supersets in place of the hammer or reverse curls to get a crazy pump and change it up slightly ...And have fun!!!

 

[Ricnixon]

If you want them to grow use strict form. I start out with the preacher bench, 1 set of 10, 8, 6, 4. Adding 10 lbs to each side of the bar after every set. Than I'll do 4 sets(10,8,6,4) seated alternating curls. I use heavy weight every time I train them but STILL making sure my form is strict. Than I finish off by blasting them with 4 sets(10,8,6,4) of standing alternating dumbbell curls paying extra attention to squeeze them at the top. I envision "squeezing" the blood in the muscle. On those I'll SUPER SET'EM so the muscle is totally exhausted and pumped when I'm done.

X2 Good form.....Squeeze and hold at the top. incorporate concentrations with 2-3 second holds at the top.