Post YOUR BICEP workout...

[JACKAL]

my bis havent seemed to grow in some time and i was wondering if some of you guys would post your bicep routines up here...


thanks in advance...

I dont want to go through all my different bi routines, but I will tell you that Straightbar preacher curls have been the BEST at giving me nice peek and very good MASS. I do more then most (not as much as brutha Doom. lol) And I go with 165lbs on the straightbar for sets of 8-10. Seems to really slam some mass on me.

Of course Standing Straight Bar Curls will do the trick. But those in my mind are more for beginners looking for more mass then overall mass/muscular development. If doing standing ones, then keep yourself from rocking as much as possible, and then go for 2-3 cheaters at the end to force your bis to pull in more muscle fiber to help build them.

Note: It is easy for most to tear a bicep muscle trying to force themself to go heavier. In my opinion, heavy forced reps should not be done until muscles start thickening well and muscular development is at a bit of a higher level. Beginners (meaning 1-3 year guys) in my mind should concentrate more on form, then on trying to use the most weight possible. Not preaching, just seen too many bros tear a bi thinking more weight is better.

Just my 2cc's. PEACE! KIR

By the way Jackal. I know you may mean well. But the bruthas thread on his pictures in the Picture forumn saying "My little arms" Didnt need a reply saying "Do you ever do preacher curls?" Some bros just want to hear some words of encouragment and to know someone else out there thinks they are doing a good job in building up their body. So PLEASE in the future, keep these types of comments out of the picture forumn. I may for some reason be out of line saying this, but fuck it. I KEEPITREAL and say whats on my mind. If you posted your pics on there and needed a few words of encouragement.... woudl you want to hear negative remarks about you not working out right? I hope I've made myself clear. Save those comments for the bro in PM, and DONT be calling him out in front of everyone like Im doing here with you. Same thing goes with the 45 year old bro Inkman. His pics were VERY good, yet your MAIN comment was to tell him to do VERY WIDE pulldowns. Damn brutha. I know your young, but please have some character and give a bro a compliment without knocking him down. Besides, your advice with the EXTREMELY wide pull ups or downs was kinda incorrect.

Just my 2cc's. PEACE! KIR

[Racer814]

incline dumbbells.....preachers and hammers.........135 on the preachers and 60's on the hammer......thats mostly all I do for biceps

[Racer814]

Originally posted by KeepinItReal
By the way Jackal. I know you may mean well. But the bruthas thread on his pictures in the Picture forumn saying "My little arms" Didnt need a reply saying "Do you ever do preacher curls?" Some bros just want to hear some words of encouragment and to know someone else out there thinks they are doing a good job in building up their body. So PLEASE in the future, keep these types of comments out of the picture forumn. I may for some reason be out of line saying this, but fuck it. I KEEPITREAL and say whats on my mind. If you posted your pics on there and needed a few words of encouragement.... woudl you want to hear negative remarks about you not working out right? I hope I've made myself clear. Save those comments for the bro in PM, and DONT be calling him out in front of everyone like Im doing here with you. Same thing goes with the 45 year old bro Inkman. His pics were VERY good, yet your MAIN comment was to tell him to do VERY WIDE pulldowns. Damn brutha. I know your young, but please have some character and give a bro a compliment without knocking him down. Besides, your advice with the EXTREMELY wide pull ups or downs was kinda incorrect.

Just my 2cc's. PEACE! KIR

dude......I absolutely agree with your views on positive reinforcement and not making disparaging remarks about anyones physique but you could also have told him all this in a pm........maybe he didnt mean it to come out the way it sounded......

I could have told this to him in a PM, just like I stated "Save those comments for the bro in PM, and DONT be calling him out in front of everyone like Im doing here with you." I called him out on this thread to let him know how it feels to be disrespected in front of thousands of people. Some people dont learn without calling them out, maybe this will help him. PEACE! KIR

[ski]

KIR is "Keeping It Real" !!

I've used an arm blaster in the past. Anyone ever use one? Arnold invented it.

[JACKAL]

KIR

first off, thanks for the bi post

second, i was not disrespecting anyone. Inkman with his pictures asked if anyone could give him advice on widening his back, which i did.

and with Nutrition Freak, i sure as hell didnt mean disrespect. i apologize to everyone if it came out like that, but i was actually just wondering if he incorporated that into his routine. If he said "no i do not" i was going to tell him that they might help add thickness and peak to his bicep. The purpose of the member's pic forum isnt to be "nice" (even though i must say i wasnt being mean) its to help one another better our physique. if someone cannot handle helpful critisizm, then i again apologize. You took those comments entirely wrong and tried to "call me out" without even asking me about it privately first. I may be young, but i know whats right and wrong when it comes to that sort of thing...i think the only person that should be embarrassed is you.

No disrespect.

[JACKAL]

Originally posted by Racer814
dude......I absolutely agree with your views on positive reinforcement and not making disparaging remarks about anyones physique but you could also have told him all this in a pm........maybe he didnt mean it to come out the way it sounded......

'preciate it, man

Jackal, post your pics on there brutha. I will write up a term paper of how much more you can work on to improve yourself bro. I wont ever be embarrassed calling out an 18y/o kid with possibly a physique of a 12 y/o boy, who tries to tell a brutha like Inkman how to train. You seem to criticize more info on this board then anyone I've seen, yet your still in high school and still wet behind the ears. Bro's like you love to hide behind a computer and criticize others training routines, eating habits, ect..... like I've already read, yet dont know the first thing about training except what they've read out of a muscle mag magazine. I've never met a 17y/o BOY that was ever able to tell a 40y/o MAN who has been training for years and gearing up for year how to train his back better. You my freind are like an arm chair quater back, like a monday morning coach. You got all the answers brutha at 17-18. Im not really sure why you are on this board. LMAO You obviously cant learn anything here.

If you think that the members picture forumn is basically for CRITIQUING members. Then KEEPITREAL and go into that forumn and tell EVERYONE what you really think about their physiques. Stop bullshitting with your simplistic remarks and KEEPITREAL. Lets here what you really think of each personas physique. Im sure they will all appreciate hearing it from a BOY.

PEACE! KIR

OH......... I forgot to say...... No disresect kid. LMAOOOOOOO RIGHT!

[JACKAL]

this is getting pathetic...you know i get in arguments with kids younger than me all the time and they display more maturity than you. im done posting on this thread. if you dont think i know my shit, fine. i dont care. i may be young, but that doesnt mean im stupid.

and about the post with inkman: if you think i was telling him how to train then you might consider going back to highschool to learn how to read. His post asked for any advice widening his back, and my post simply told him that wide grips will help, in my experience. If you want me to go into the memberspics forum and kiss everyones ass i refuse to do that. that forum is to help everyone get bigger and better physiques. If you dont think so, then maybe you should start KEEPINITREAL.

im done with this argument with you. You can act like youre more mature and better than me all you want. Im just here to get better myself, and if i feel like i can help someone, i will. Thats what we should all be here for. Ill make sure never to post on any of youre threads that ask questions (even though im sure you dont have any, all mighty bodybuilding guru) because according to you, i must not know anything about building muscle.

dont post again, this is a thread about biceps, so quit wasting my time.

LMAO Your such a KID. Little boys like you talk your smack on line. JACKAL "dont post again, this is a thread about biceps, so quit wasting my time." You've got to be kidding me bro. Why dont you post some pics of yourself so I can critique you. LOL Only thing PATHETIC is the advice you have been giving bros on this board. LMAO Now go change your diaper so I can drop you off at the daycare in my gym so I can go workout. LMAOOOO

[Murtle]

Lmao, I love this shit. Brings back old memories on A.com-LOL

Murtle

[psyko1]

children please...........let's all try and be nice now

[bigchub22]

i agree love it its like good ol times at a.com i warned everybody dont fuck with uncle kir when hes on this massive cycle lol hahah keepinitreal ........peace chub

[JToolz]

Close grip pull-ups

[speedracer59]

After back workout.

straight bar curls 3 sets10-8
Incline db curl 3 sets 10-8
concentration sitting or standing 2 sets 10-8

Sometimes Ill throw in some curls at the end with those rubber bands with handles. Gives a Nice pump at the end

[DJ TurboSexy]

Preacher Curls with Straight Bar-5 sets(12-10-8-6-12)
Hammer Curls-1 set of 12

[Notorious]

back work on tuesday 8 sets traps, 12 sets lats

bi work on friday-

straight curls- 100 x 4 sets of 10

hammer curls- 50 x 10, 40 x 10, 35 x10, 30 x 10, 30 x 10

[orgasmdonor]

4 sets preacher curls 8-10x
4 sets hammer curls 8-10x
4 sets 21's

*good routine for fullness

[2horns]

Straight BB curls
Preachers curls
Incline DB curls or Hammer curls

[IAMHUGE]

(1) alternating dumbell curls 4 sets 6-8 reps

(2) standing straight bar curl 4 sets 6-8 reps

(3) one arm cable curls 4 sets 10-12 reps

(4) standing two arm high cable curls 4 sets 15-20 reps

[Aurora]

Preachers, spiders, alternating db, cables. All bars are cambered.