posted Wed, 06/28/2023 - 04:49
1092
Bi-ceps
ad
Can someone here give me a good bi-ceps regime that is pretty decent to follow. I know I don't and haven't posted pics but I got a good upper and lower body but my Bi's are lagging something hard so a good big bi-cep workout would be helpful. Maybe an arm day regimen 2 or three days a week that are bi-cep centric? I have worked my ass off. Anyone who has had a problem growing in the Bi-Cep region can you please help?
- Bookmark
- 0
- 0
I’d have to agree with the comments below ( besides the oil) prioritize biceps let a stronger body part take the back seat
Good luck my dude
DamikeInjecting them with gallons of oil helps(10w30 works best). Just look at those great biceps on the Indian guys lol.
Some say the best way to put an inch on your arms is to put an inch on your legs but if you don't want to do that I would recommend this;
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/g...
Thanks man. I'll be taking aspects of a few people's advice in here. I know it will work but it's likely to just be slow. My Bi-ceps are the most stubborn muscles on my body it would seem. I've made leaps and bounds on most of my body, especially my legaceps LOL. I've gone from a 190 leg press last year to 940 this year. It's been slow but very steady progress. I had to take into account knee and ankle surgery and a broken back from my time in service. My bi-ceps are just assholes it like I am.
I can't guarantee results if you don't follow the program to a T.
Stretch and rest. Remember your using your arms everyday. Hit different angles think outside the box what works for “most” my not work for you.
You should be prioritizing your bicep work. I'm assuming you're on gear, so 3 days+ (m/w/f). First exercises you do should be bicep work. 6-8 sets per day. You can adjust once you figure out you MRV.
Otherwise just specialize in biceps for a while.
I think this is what will be necessary. Lay off some other body parts and focus more on Bi's. I'm just finishing my cycle actually. My Bi's are very stubborn it seems.
I hope you're still talking about body building.
Cables:
1. Single hand cable curls, reps alternating hands or same time.
2. Flat bar cable curls.
3. Rope cable curls.
4. Standing "front double-bicep pose" cable curls.
Barbell/Dumbbell
5. Flat bar preacher curls OR Isolated dumbbell preacher curls (find your preference, I like isolated for better angles)
6. Standing side bicep dumbbell curls (elbows tucked, curl out at ~30 degree angle)
7. Standing hammer dumbbell curls
8. Seated back-rest dumbbell curls, starting palm inwards and then twisting palm upwards raising the weight
If your biceps don't grow from that I don't know what to tell ya, start lighter and don't overdo it. Also, instead of only isolated exercises you can incorporate biceps into your Back day, ie. "upper body pulling day", with compound movements like pullups, underhand grip lat pulldowns, high/low machine rows, etc. I always do biceps with back day by default because the muscle groups work together anyways. Hope that helps.
I'll give this a shot and let you know if I remember. My pull days incorporate iso bi-ceps as well. They just seem to be the most stubborn of my muscle groups. Thank you sir.
Rustyhooker^^^^i like that. Last set light just for pump.
Had the same problem. Try 21s. Try lower weight. When it starts burning keep going til you can’t do one more rep. My biceps grew better with light weight. Don’t look at biceps as an easy day because it’s a small body kart. Look at it as a really hard workout day and kill that shit.
I used do these waaay back in the service. It's funny I just remembered them and have incorporated it into my Bi workout regime. Thank you for the advice. I'm going to have to just dial back on other body parts for a time and focus on Bi's. It's going to take some doing as I feel like I'm cheating/half-assing myself by neglecting the other groups a little.
Mine still are not where I want them to be. I think I’m going to have to put them in a day by themselves
Yeah boooy! 21s. That was the workout in the day. Especially the days they used to have free weights in jail but did away with it because we were getting bigger than the guards.
You got too scary my friend!