whats best for biceps?

[McDonell]

hey everyone,

this is gonna sound dumb but, right now ive been finding it pretty hard to find a good bicep work out that really hits the bicep hard.. whenever i go to the gym i can work my tri pretty hard and feel a really good burn for a few days after words, but i cant find a workout that really gets the bicep working hard, or maybe im just not doing my current workouts right does anyone know of a really good bicep workout?

thanks for the help,
Chris

[austinslater]

Are you looking for bicep advice that carries over for armwrestling or just a general workout?

[McDonell]

more for a general workout

[Curtis "Smash" Klashinsky]

I'm a big fan of Preacher curls with a cambered bar when I find my biceps aren't feeling it as much then going to standing barbell curls and then to seated dumbell curls.

You could also add some static holds in there after that with either straight or cambered bar to really set the burn in deep.

Try to do at least 4 Working sets of each exerciese and top out at the 8-12 rep range on your working sets.

[John Milne]

There is a possibility that the weight you are using is too heavy. You may be "throwing" the weight up instead of using proper form. By doing so you would be recruiting other muscle groups to assist the bicep, instead of isolating it.
If you find your form isn't near perfect, try lowering the weight and concentrating on the bicep and on the proper technique.
Try to think about the bicep(s) contracting and squeezing them as you raise the weight.

[alejandro]

Try doing concentration curls, if you do it in the proper way you will feel the work out

[McDonell]

thanks guys, maybe the weight is too high, i usally like to push myself pretty hard so its not uncommon for me to be curling 30-35 an arm

[John Milne]

Any progress Chris?

[kurt]

chrismcdonell said:

thanks guys, maybe the weight is too high, i usally like to push myself pretty hard so its not uncommon for me to be curling 30-35 an arm

the harsh reality is someone your size need to focus on gaining weight get to a respectable 160lbs. curls wont help that you need to stick to rows and build up a base first then you'll be curling at least 40's

[dalelynn]

why not try 21's... 7 reps bottom half of a bicep curl...7 reps upper half...and then 7 full... All done in a row though... 21 reps 6 times going from 40% lift cap. to 10%... my husband says its fun. play with the weight