Bicep Routine

[torch]

ANYONE HAVE A AWESOME BICEP ROUTINE,SOMETHING IN WHICH BULK AND DEFINITION WERE THE END RESULT ?

[Gom]

Thats like asking does anyone know a routine for moving my leg so that It can be faster. If you want to get bigger biceps then lift weights. It's not 100% as simple as that. But pretty much. Besides Biceps are only one of the muscles in your body. You'd look pretty stupid with biceps that are thicker than your chest and legs. Train all the muscles in your arm legs chest back and shoulders etc

[Biker]

Build bulk first, then worry about definition. Good bulk exercises: Barbell curls and dumbell curls. Go as heavy as you can without cheating, except for the last 1 or 2 reps.

[Lizard]

Is there any difference between barbell curls and dumbell curls? Does it make a difference?

[sk12879]

Originally posted by Lizard
Is there any difference between barbell curls and dumbell curls? Does it make a difference?

Dumbell curls will not allow your stronger arm to assist your weaker arm in any way. It's also much easier to turn the wrist on a dumbell curl to hit the 2 heads of the bicep....try this: flex your bicep and feel it with your opposite hand. Now turn the hand of the flexed arm and feel the difference in how the muscle is flexed.

[SunDash]

For bulk: Do 8 to 12 reps of the heaviest weight you can curl!
For definition: Take your "bulk" weight and reduce it by half while taking your "bulk" reps and doubling them.

Like Biker said, do bulk first. After your bulk excersice, you can do your definition routines.

Another way to get definition is through lots of arm movement with aerobics and cardiovascular workouts as well.

[Paul Wilson]

I made a little workout plan for your arms.

Soon I will show you what max-o-t but just let me first write the article.

http://www.geocities.com/pauls_site2...t_for_arms.htm

[Kurt]

Originally posted by SunDash
For bulk: Do 8 to 12 reps of the heaviest weight you can curl!
For definition: Take your "bulk" weight and reduce it by half while taking your "bulk" reps and doubling them.

Like Biker said, do bulk first. After your bulk excersice, you can do your definition routines.

Another way to get definition is through lots of arm movement with aerobics and cardiovascular workouts as well.

Everyone is different, you might see better gains from "21 reps" or "HIT" or "MAX-OT" etc, etc.

Just experiment and find out what works for you.

But in reply to SunDash's post, if you half you weight and double your reps you will lose muscle mass. Definition is achieved from lowering your bf%, you do cardio to accomplish that, why turn a weight lifting workout into a cardio session? you will lose muscle mass!

peace.

[Kurt]

Originally posted by Paul Wilson
I made a little workout plan for your arms.

Soon I will show you what max-o-t but just let me first write the article.

http://www.geocities.com/pauls_site2...t_for_arms.htm

only problem with this! is your working too often, 3 days is not sufficient for your muscle to recuperate

give at least 5-7 days for full recuperation.

peace.

[dragonwarrior99]

personally, i've found that concentration curls are great for getting the best possible biceps peak for your genetic potential.