Favourite Bicep workout?

[Sammo]

At the moment i am working every body part out once a week, I was wondering what the best workout for biceps would be? Maybe someone could direct me to an article? I'm 15 years old and cutting if that changes anything.

Thanks in advance.

 

[DIESEL]

at 15,

this is all you need:

Heavy Barbell Curls 3 sets 8, 6, 4-6

Reverse Grip EZ Bar Curls 2 sets 8, 6

DB Curls (on Incline Bench) 2 sets 8, 6

D

 

[Sammo]

Originally posted by DIESEL
at 15,

this is all you need:

Heavy Barbell Curls 3 sets 8, 6, 4-6

Reverse Grip EZ Bar Curls 2 sets 8, 6

DB Curls (on Incline Bench) 2 sets 8, 6

D

cheers mate.

 

[Kwah]

I like your sig sam.

 

[Dee-Zy]

My favorite is the old school Standing alternate dumbell arm curl.

Dunno if it's bad for you though cuz u younger.

 

[lemieux66]

my favorite is the incline bicep curl. oh man, they just burn after that.

 

[sonick182]

is the incline bench curl when you kneel behind the bench, then you rest your upper arm (tricep) on the top of the bench (where your head goes) and you do your curls?

 

[OddTech]

yeah... isn't that the preacher curl then?

 

[DIESEL]

Originally posted by sonick182
is the incline bench curl when you kneel behind the bench, then you rest your upper arm (tricep) on the top of the bench (where your head goes) and you do your curls?

no.

lie on an incline (as if you were going to DB presses) then, let your arms hang down - curl them up

 

[DIESEL]

Originally posted by Dee-Zy
My favorite is the old school Standing alternate dumbell arm curl.

Dunno if it's bad for you though cuz u younger.

it isn't... but it's basically the same exercise as standing barbell curls.

 

[bigforearms]

Diesel's suggestions are good. I'd just like to add that you may want to throw in hammer curls occasionally for variety.

 

[DJintheworks]

when you guys do incline db curls or any db curls for that matter, do you alternate arms or blast both arms at the same time?

 

[Templeton]

I generally alternate.

 

[lemieux66]

I alternate

 

[Dee-Zy]

alternate - it kills my forearms though.

I could pump more but my forearms can't take it.

My forearms are too weak compared to my biceps I think

 

[DIESEL]

depends on my mood. Although I find you can go a little heavier if you alternate.

 

[MetalFortress]

Originally posted by Sammo
At the moment i am working every body part out once a week, I was wondering what the best workout for biceps would be? Maybe someone could direct me to an article? I'm 15 years old and cutting if that changes anything.

Thanks in advance.

Chins. Weighted chins if you can do more than 10-12 reps with your own bodyweight. Chins reign supreme for pure biceps size. Not sure if all the two million varieties for curls build the bi's into a different shape or what, but those should be the icing on the cake, and chins should be the cake...

 

[DIESEL]

Re: Re: Favourite Bicep workout?

Originally posted by DJ IronGirevik
Chins. Weighted chins if you can do more than 10-12 reps with your own bodyweight. Chins reign supreme for pure biceps size. Not sure if all the two million varieties for curls build the bi's into a different shape or what, but those should be the icing on the cake, and chins should be the cake...

Chins DO NOT reign supreme for biceps size. Why? too much back involvement.

 

[MetalFortress]

Re: Re: Re: Favourite Bicep workout?

Originally posted by DIESEL
Chins DO NOT reign supreme for biceps size. Why? too much back involvement.

What does the back being involved have to do with building biceps size? If you are chinning full steam, your biceps AND back will get a full workout. Saying too much back involvement is like saying that squats are inferior to leg extensions for building quad size because of too much hamstring involvement. Or that bench presses are inferior to flyes for building chest size because of too much tricep involvement.

 

[DIESEL]

Re: Re: Re: Re: Favourite Bicep workout?

Originally posted by DJ IronGirevik
What does the back being involved have to do with building biceps size? If you are chinning full steam, your biceps AND back will get a full workout. Saying too much back involvement is like saying that squats are inferior to leg extensions for building quad size because of too much hamstring involvement. Or that bench presses are inferior to flyes for building chest size because of too much tricep involvement.

what that means is that in chins your back does more of the work than the biceps....so in doing heavy barbell curls YOUR BICEPS WILL BE WORKED MUCH HARDER THAN WHEN YOU DO CHINS!!!

your other examples are flawed because for squats the quads and glutes do most of the work (not to mention the fact that in leg extensions the pulley does most of the work! or that in leg press, the 45 degree angle does a lot of the work for you) and in pressing movements the chest and not the tris do most of the work.. that's why presses are a CHEST exercise not a TRICEP exercise, and squats are a THIGH/GLUTE exercise and not a HAMSTRING one.

yes, chins work the bis, BUT IT'S NOT THE BEST EXERCISE TO ADD MASS.

Nothing can replace heavy barbell curls for sheer bicep annihilation. Not EZ curls, not preachers, not dumbbell curls, NOTHING!

If you want monster arms - YOU HAVE TO DO HEAVY STRAIGHT BAR CURLS at some point in your development. Ideally, you'll do them all the time!