Best bicep routine

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

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.

I train full body, including legs. No, I don't want to be a douche who only trains teh gunz .. But what frustrates me is that my overall body is fine and grows fine, except my biceps. And the truth is that everyone (except BB's) look at the arms for saying if someone is big or not. Atleast that's the perception I have. The bicep is my worst body part to train .. It needs extra attention, that's why I posted this thread.

A friend of mine is also into BB. He has shitchest, shitlegs, shitabs, shitback .. The only thing that are huge with him are his shoulders and his arms .. He is genetically gifted to have huge guns, but at the cost of not having a chest nor abs .. He still gets loads of respect from others though just for looking good in a Tshirt with his big arms. (I bodybuild mainly for health/fitness/stressrelief btw, I don't want to compete or train for the girls (that's stupid anyways, it's a nice bonus looking good))

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

Are you doing an actual programme? What does your gym routine look like?

I'd honestly suggest looking into starting strength, or something similar, before moving onto a BB split (or madcow if you want to continue powerlifting) once your linear gains stop.

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

Are you doing an actual programme? What does your gym routine look like?

I'd honestly suggest looking into starting strength, or something similar, before moving onto a BB split (or madcow if you want to continue powerlifting) once your linear gains stop.

I work out in my basement. The gym is too expensive (still a student and I don't have any money to get a subscription). I only have dumbbells and my bodyweight. My routine:

Monday => legs
Goblet squat
Bulgarian split squats with two dumbbells
Lunges with two dumbbells
Calf raises with two dumbbells (feet pointing forward, outward, inward)

Tuesday => Trapezius/abs
Russian twists with dumbbell in hand
Woodchops with dumbbell in hand
Bicycles
Plank (normal and sideways)
Shrugs
Backward shrugs

Wednesday => Back/biceps
21's
Dumbbell curls
One arm dumbbell rows
Bent over dumbbell rows
Bent over reverse rows
Elevated pushups (to go deeper) with a wide grip

Thursday => shoulders
Side raises
Seated side raises
Shoulder press
Front raises

Friday => Chest/triceps
Dumbbell flys
Dumbbell bench press
Elevated pushups with a wide grip
Tricep overhead press
Dips between benches

Weekend => rest

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

Does your university not have a gym? My membership is only 35€ for the year

That looks like a lot of volume to be honest, but it's working for you so it's all good What rep ranges are you doing for those exercises? Should be around 3 x 8-12 if your going for hypertrophy. I know you're keeping track of protein intake, but what about calories? You'll need about 3000 daily to get bigger.

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

Does your university not have a gym? My membership is only 35€ for the year

That looks like a lot of volume to be honest, but it's working for you so it's all good What rep ranges are you doing for those exercises? Should be around 3 x 8-12 if your going for hypertrophy. I know you're keeping track of protein intake, but what about calories? You'll need about 3000 daily to get bigger.

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

Spermy go buy a bar that you can mount on the wall. Pull ups and chin ups are great for back. The bar is cheap as far as I remember (the time I stayed at Ostende).

[kickinthemebs Senior Member Member of the Month Feb 2014 Find all posts View Profile Close kickinthemebs]

Do heavy ass deadlifts and pull-ups, none of this stupid isolation crap

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

Spermy go buy a bar that you can mount on the wall. Pull ups and chin ups are great for back. The bar is cheap as far as I remember (the time I stayed at Ostende).

Could you give me a link to that specific device please?

+ I know! I've been looking for stuff to hang on so I can finally do some chin ups and pullups. Also hanging leg raises etc.

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

Does your university not have a gym? My membership is only 35€ for the year

That looks like a lot of volume to be honest, but it's working for you so it's all good What rep ranges are you doing for those exercises? Should be around 3 x 8-12 if your going for hypertrophy. I know you're keeping track of protein intake, but what about calories? You'll need about 3000 daily to get bigger.

I always perform 3 sets of 8 reps I make sure I get the most weight out of it without going overboard .. I don't want to overtrain and rather train a month longer to get the same results I would get when I would give it my all.

+ I try to eat 6 times a day, drink lots of water .. I eat oats with a bowl of milk in the morning, around 10 am I eat 3 slices of bread with some cheese/turkey/etc. At 12 am I usually eat a sandwich with cheese and ham. At 3 am I eat 2 slices of bread .. At 5 am I eat another sandwich. When I get home I go working out, after the workout I take a dextro energy tablet or a banana .. Then I drink my protein shake .. At 10 pm I usually eat some yoghurt or a tin of fish.

I hope this gets me close to 3000 calories a day .. Been thinking about mass gainers to make sure I achieve that goal (I'm aware of the caloric surplus principle) .. But mass gainers seem a bit too much to me .. Some can give you 2000 kcal per shake .. that's insane!

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

Do heavy ass deadlifts and pull-ups, none of this stupid isolation crap

I don't have the equipment and it's expensive .. I try to get the most out of what my options are .. I see some results. I'm only training again for 8 weeks.. Started at 73kg and now I weigh 77,5 kg. Is it all fat? I don't think. The mirror doesn't lie.

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

+ @Padawan: that's super cheap!

No my university doesn't have a gym. There's a gym 200 metres from my door, but it's 60 euros PER MONTH. Fuck that.

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

I hope this gets me close to 3000 calories a day .. Been thinking about mass gainers to make sure I achieve that goal (I'm aware of the caloric surplus principle) .. But mass gainers seem a bit too much to me .. Some can give you 2000 kcal per shake .. that's insane!

Looks good

The mass gainers are a waste of money to be honest, well, not really a waste a money, but they're expensive!


Whenever I haven't reached my calorie goal I just make the following shake:


2 cups oats


16 oz milk


2 scoops of protein powder


2 tablespoons of peanut butter / nutella


1 banana


Blend that up and you've got a tasty 1000-1200 calorie shake

For the pull-up bar, this one screws into the wall: Barre de tractions à fixer au mur GS008: Amazon.fr: Sports et Loisirs

And this one screws into the ceiling: http://www.amazon.fr/Ultrasport-Barr...re+de+traction

Depends on which is best for your basement. Try and get one which actually goes into the walls though, as opposed to the bars that you put on doors and stuff

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

+ @Padawan: that's super cheap!

No my university doesn't have a gym. There's a gym 200 metres from my door, but it's 60 euros PER MONTH. Fuck that.

Wow, that's ridiculous, tough luck man I paid 30€ per month when I was in a private gym, but 60€ is unreal! Is there no student discount?

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

Wow, that's ridiculous, tough luck man I paid 30€ per month when I was in a private gym, but 60€ is unreal! Is there no student discount?

I don't know actually, but if you're that expensive I bet it won't be much discount that you'll get.

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

Yeah, will be 20% at most