Bicep Growth

[growstrong]

I would say i have decent sized Biceps but wanted to know what kinda lifts everyone here does to help wiht growth.

I currently do:

3-way barbell curls (qide grip, regular grip, close grip)
Precher Curls
Alt. Hammer curls
Concentration curls

I am having trouble developing the "peak" of the bicep... any adice?

What does eveyone do and why?

[usf97j4x4]

Try seated incline DB curls, they work wonders for me. Start it with the DB like a hammer curl then twist as you curl it.

[growstrong]

Originally Posted by usf97j4x4

Try seated incline DB curls, they work wonders for me. Start it with the DB like a hammer curl then twist as you curl it.

awesome! I will give this a try. I have tried this but not with the twist as you curl!

[Gixxer82]

Incline DB curls

cable curls with your arms drawn way back

wide grip BB curls

These will effectively crush your bicep, and NOT your brachialis

[growstrong]

thanks gix... is that basically your bi routine then?

[usf97j4x4]

Mine usually goes like

3-4 sets incline DB curl

3-4 sets BB curl w/varying grips

3-4 sets hammer curls/cross-body hammer curls

Pull ups till failure.

[Gixxer82]

Originally Posted by growstrong

thanks gix... is that basically your bi routine then?

yeah its usually a variation of that.

I always throw hammercurls in there too, and sometimes do 1arm preachers.

When you turn your wrist up you enable the bicep tendon and in that position you are best able to isolate and crush your BICEP. If your pinky is over your thumb, its a good thing. For anyone that doesn't believe me, try out what I do, and make sure you're doing it correcty, and you will notice a difference.

Preacher curls I hate to say work just as much forearm as they do biceps, same thing with regular DB curls. A well developed brachialis, worked through preachers, is where people get a good "peak"...this is from the bracialis under the bicep pushing it up.

[growstrong]

Originally Posted by usf97j4x4

Mine usually goes like

3-4 sets incline DB curl

3-4 sets BB curl w/varying grips

3-4 sets hammer curls/cross-body hammer curls

Pull ups till failure.

Originally Posted by Gixxer82

yeah its usually a variation of that.

I always throw hammercurls in there too, and sometimes do 1arm preachers.

When you turn your wrist up you enable the bicep tendon and in that position you are best able to isolate and crush your BICEP. If your pinky is over your thumb, its a good thing. For anyone that doesn't believe me, try out what I do, and make sure you're doing it correcty, and you will notice a difference.

Preacher curls I hate to say work just as much forearm as they do biceps, same thing with regular DB curls. A well developed brachialis, worked through preachers, is where people get a good "peak"...this is from the bracialis under the bicep pushing it up.

Thanks both of you! I will be trying new things with my bicep routine!

[usf97j4x4]

NP man, I will help you more when I get my rep bar

[Right Hook]

Every once in a while I throw in supersets of Close Grip Pull Ups followed immediately by incline DB curls. Friggin smokes my bi's. I remember reading that Polquin recommended this back in the day somewhere.