Building bicep mass

[Ruffdaddy]

What techniques do some of you guys use to pump your biceps even bigger?

I have been stuck around 16.5 inches for maybe 3-4 years now and really want to hit 18 while staying lean. My current routine will include 4-5 exercises of 3 sets each unless I am super or drop setting. The lifts always include the various styles of lifting, ie hammer, supinating DB, ez bar, and flat bar. I have recently incorporated arm hangs similar to a pull up grip but closer.

Thanks for any input!

[VaderTT]

bulking works, I'm doing this workout right now.

http://www.bodybuilding.com/fun/wotw55.htm

[Ruffdaddy]

The bulking is what I didn't want to hear...not when it's bikini season

Haha but I am worried it may be the only or most effective way.

[VaderTT]

It is the most effective imo. I just do it until I feel too fat then I switch to cutting.

Gained almost 1 1/4" on my biceps and around 15lbs of lean muscle @ 190lbs.

[GAP]

Great link, vadertt. I'm going to make some use of that routine.

[93powerranger]

I have had some recent success with the closer grip chin ups with a 2 second hold at the top. Go to failure. Was stuck and it pushed me up about an 1.25 inches also have been bulking though so that can attribute to some of the size.

[VaderTT]

Great link, vadertt. I'm going to make some use of that routine.

Thanks dude! I've been having great results.

[0 GT 2]

I can't find the link right now but there is on on bb.com that is all about never using a cheater bar because of the muscle it engages. A flat bar is best if your wrists can take it because it engages the muscle that "peaks" (of the two muscles that make up a bicep).

I'll try to dig it up here.

[ceyko]

I can't find the link right now but there is on on bb.com that is all about never using a cheater bar because of the muscle it engages. A flat bar is best if your wrists can take it because it engages the muscle that "peaks" (of the two muscles that make up a bicep).

I'll try to dig it up here.

Is a cheater bar, what I know as the curl bar? (35 pounds I think)

[Ruffdaddy]

I'm pretty sure cheater bar = curl bar = ez bar

[Broncojohnny]

Heavy barbell curl.

/thread

[White_lightning]

Dumbell curls..
Dumbell hammers..
i do 1 set light dumbell curls for warm up.. say 50x12.
then 3-4 pyramid sets going up in weight and down in reps..

Rinse repeat for hammers..

i also hook the EZ bar for tri's up to the cable machine down low and do reverse curls there..
seems to work for me...

[White_lightning]

Heavy barbell curl.

/thread

i havent barbell curled since my arms where 16"....while they are GOOD.. they are far from required.

[stangin4lyfe]

Dumbell curls..
Dumbell hammers..
i do 1 set light dumbell curls for warm up.. say 50x12.
then 3-4 pyramid sets going up in weight and down in reps..

Rinse repeat for hammers..

i also hook the EZ bar for tri's up to the cable machine down low and do reverse curls there..
seems to work for me...

How's your weight loss going?

Is that all you do for your bicep workout?
A lot of people seem to think I overtrain biceps, since I spend 1-1.5hrs on them alone, but it sure seems to be working well for me...

[White_lightning]

I used to spend alot of time on biceps. I cut it down to 3 movements for 9-12 total sets and in 1.5 years went from 19.5 to 22.5.. Right now im still working my way back, but my 4th set of dumbell curls would me 90-100s for 4-6 reps plus a few forced reps.. Weightloss stopped.. Work has been brutal, but im slowly getting back to my diet and cardio.