Best bicep routine

[TheSperminator Member of the Month Oct 12 Find all posts View Profile Close TheSperminator]

You work out 7 days a week? Spermy, how many of those days are arm days? How long have you been doing the the 21's and the curls?

I work out 5 days a week. From monday till friday .. The weekens is my restperiod + I party and all so working out with an hangover is not an option for me

I like pullups and chinups but I workout in our basement and there are no things to hang on.. To actually do pullups or chinups .. I don't want to buy those things that you can attach to a door .. Red a lot of negative stuff about it.

Oh and I train bicep and tricep once a week.

[WillyWacker Senior Member Find all posts View Profile Close WillyWacker]

1 arm rows!! Trust me!!

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

If you want results in the gym then cut the partying to minimum since if those 2 days are for rest then you rest on those days.

You grow outside the gym.

[TheSperminator Member of the Month Oct 12 Find all posts View Profile Close TheSperminator]

1 arm rows!! Trust me!!

I do these and they really don't hit my biceps .. It gives me a big back though.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Underhand pullups then.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Check out this routine:

Lee Labrada?s Biceps Training: Biceps Workout Routine for Mass | Labrada TV

[Jimaaay Junior Member Find all posts View Profile Close Jimaaay]

First off are you using momentum? People hear it over and over but don't really fully comprehend what is being said when someone tells you to "control the weight." I always see the ugliest lifts when it comes to biceps and its because people would rather swing heavy weights to curl them and get nothing from it as opposed to looking like a sissy for a couple of weeks and having a nice controlled steady curl with somewhat lighter weight. At every gym you wanna check your ego at the door.

Here is additional knowledge that may drive my point home. Let's say you were doing curls with a pair of dumbbells and every time you curled it I took the weight off you and set it back down on the ground for you to curl it again. In other words I'm only allowing you to lift the weight and not set it back down. It doesn't matter how many you do of these, you will never get sore and you will never see progress except for minor in the very beginning. This fact shows you that the flexing part is just as important as the extension part and thus, you need to be able to control your weight and never use momentum or gravity to help you.

[Nemesis43 Senior Member Find all posts View Profile Close Nemesis43]

PurpleOnes summed it all up right! The triceps make your arms look big if developed. I arms in one day I do only mass building exercises for arms. I do Close-Grip Triceps presses and skull crushers. For Biceps Lower the weight slowly so you can feel the pull on the downward motion. I do static dumbbell curls from P90X followed with EZ-Curl barbell Curls. Then after that I will super set those with some exercises on my total gym with weights added. You should only worry about mass building for arms. You might want to look up this POF = Position of Flexion you can find it on youtube. Good luck with finding the right exercises that work.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Fuck biceps, squatz and oatz, Spermy, squatz and oatz.

But seriously, don't be the douche who only does bicep curls for teh gunz.

Do some compound exercises, squat, bench, dead lift.

[arkham Senior Member Find all posts View Profile Close arkham]

Fuck biceps, squatz and oatz, Spermy, squatz and oatz.

But seriously, don't be the douche who only does bicep curls for teh gunz.

Do some compound exercises, squat, bench, dead lift.

squatz and oatz X 1000! Although I prefer millet.

[WillyWacker Senior Member Find all posts View Profile Close WillyWacker]

I do these and they really don't hit my biceps .. It gives me a big back though.

Your not doing them right then. Your knee and opposite elbow should be on the bench. 1 arm rows make so you can lift so much more and put so much more pressure on your biceps. I don't do curls and... well im fighting next week my strength stats are lower but when i'm lifting... i'll 1 arm row 60kg dumbells 10 reps like a piece of piss. Never do a curl and can pick up 30kg dumbells and curl them for 6 reps and I never curl just from 1 arm row. Curls are for punks and posers stick to real manexercises that target the bicep. Lat pull-downs and 1 arm rows.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Ahhh you guys won't like to hear this, but if you are training drug free you should forget anything fromn a bodybuilding source.

[arkham Senior Member Find all posts View Profile Close arkham]

Your not doing them right then. Your knee and opposite elbow should be on the bench. 1 arm rows make so you can lift so much more and put so much more pressure on your biceps. I don't do curls and... well im fighting next week my strength stats are lower but when i'm lifting... i'll 1 arm row 60kg dumbells 10 reps like a piece of piss. Never do a curl and can pick up 30kg dumbells and curl them for 6 reps and I never curl just from 1 arm row. Curls are for punks and posers stick to real manexercises that target the bicep. Lat pull-downs and 1 arm rows.

As Japanese say "ten people, ten opinions"

I have met 2 certificated instructors. One say to do bent DB rows as you describe. Lots of biceps work. The second says "its back exercise, you shouldnt use so much biceps with it" So he shown me a movement where you pull the DB with your back until its positioned around your hip, and then use the biceps to elevate the elbow as far as possible.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

I've always seen bent over barbell rows referred to as a back exercise, I presume that the DB equivalent would be the same.

Barbell Bent-over Row

[vulcan Retired ModeratorPE Gym EditorPEGym Hero Find all posts View Profile Close vulcan]

I only really do compound lifts these days, however for what you want , ensure you do curls at various positions/stages of shoulder flexion/extension.