cant get a hard enough bicep workout.

[ZEUS08]

I was just wondering, how many sets do you guys do on your bi's? Mine aren't sore after Every workout, but I'm sure I can get 'em sore if I tried.

[jamesbrosky]

Originally posted by DOUBLE J
Basically true.

You can do drop sets and also concentrate on the neg portion of the exercise! People overlook the negitive far too often.

Heck yah, I do negatives for bis all the time. THey work great.
Also mine dont really get sore like my other muscles. If I have a really good bicep workout they are usually painful rather than sore.

[HungarianBeast]

Beware of overtraining. They are small muscles. Mine are stubborn as well. I have been doing 4 working sets, heavy (5-8 reps), with extreme intensity. Has been working well for me.

[lwgy]

1. change up your exercises.
2. try drop sets (this does the trick for me)
3. take more time off, you may be overtraining

[DIRTY_SOUTH]

I was having the same problem along with my workout partner, we just changed our routine and both of us are noticing huge gains. Everything with the EZ bar or straight bar we do in sets of 5, then dumbells we do sets of 8-10 or until failure.

Preacher curl (wedge your armpits all the way down so you're not using shoulders) 3 sets of 5
Straight bar standing curls (have your partner keep you straight and tall so you're not rocking using momentum) 3 sets of 5
Straight hammer curls on incline (weight will feel heavy as hell but do the heaviest weight possible and really squeeze at the top) Done until failure
Final burnout on Cable Curls, Then Heavy Negatives on Preacher curls, A good partner will kill you on these, Try it for a while, it's really helped us

[DIRTY_SOUTH]

Hell yeah, those rip my bi's too...we did some with the ez bar last week...

[HungarianBeast]

Originally posted by blm9376
Spider curls set my bis on fire. Grab a dumbell of adequate weight to do very slow and concentrated curls on the preacher bench. However, use the flat side (where you chest usually rests) of the preacher pad, it puts more stress on the bi in the negative motion.

Yeah. This puts 100% of the weight on the bicep when the biceps are in the contracted position and the forearm parallel to the ground. Isn't physics grand!

[warpalien]

Originally posted by blm9376
Spider curls set my bis on fire. Grab a dumbell of adequate weight to do very slow and concentrated curls on the preacher bench. However, use the flat side (where you chest usually rests) of the preacher pad, it puts more stress on the bi in the negative motion.

im not familiar with spider curls?? im a little confused by the description, you want to be facing the normal way or opposite?

[warpalien]

ah ok i know what your talking about. ive been hitting preachers and concentration curls a lot, i'll try adding that. thanks