How can I up my arm game? I feel like my bicep exercises have been maxed out. I do bar curls, been at 60lb for a long time, hammer curls 35-40lb depending on the day for awhile,!and concentration curls 20-25lb. I have great biceps but they can be better. I feel like I’ve hit a wall with arms. What should I be doing?
>>76558733I really started seeing noticeable bicep growth when I started doing weighted chin ups. I do like 5 reps as a back/bicep "strength" exercise and blast my biceps with volume after. Worked well for my ex-lanky arms
>>76558733Lie on a bench and do curls with your arms hanging down to the floor. Also try curl variations that focus on supinating the forearms. The biceps are intended to perform this functions that incorporate it work all heads.
>>76558733Get your barbell curl to 135lbs for reps. A bit of body language is fine.
>>76558766I second this. Try working on your pullups, chinups, and try doing weighted chinups/pullups. That will be much more useful than isolated biceps exercises.
>>76558733seated curls on an incline bench. some more unconventional methods that worked for me: unevenly loaded dumbbells that change the point of peak resistance and enhance resistance when you rotate your wrist, curling barbells with one hand (e.g. a 5' bar or heavy ez bar), or attaching weight with a cable so it dangles from the bar (e.g. the ez bar attachment from a pulley system). both require stabilization and lead to stronger, involuntary biceps contractions in addition to the regular movement.
>>76558733I didn't seem to put numbers up much for several months(like 30 x 10), then added weight. Sort of got a rep of 50, sort of.Imo supine dumbbell is the way to go. Not hammer.
>>76558873ThisI did the lying down curls a while back and they absolutely destroyed my biceps in ways never before seen
>>76558733Cheat curls and weighted chins.
>>76558873>>76559602What kind of weight are you doing with these?
>>76559252Hmmm currently doing pull ups unweighted may incorporate the chin up
You gain muscle with progressive overload just like every other fucking exercise. Put 5-10% more weight in your hands and curl that until you can do the same reps with it.
>>76560215nta but you have to go light on these because you have dogshit leverages. I can bar curl 70 for 12 reps but incline curl only 30 for 8.
>>76558733Im in the same boat. Can do concentrations with 35s but I feel....um I dont wanna rip them off their tendons like in the videos. I'll try the suggestions I see on here.
>>76561444Exactly I guess the real question is will my biceps get bigger with more weight or better form with more repetitions. I only have so much time in the gym.
>>76558733I'm at 65 for 11 myself with narrow grip, elbows against torso (otherwise my wrists hurt). Gotta say at this weight it's feels like a decent low back + mid traps workout. If I had cables or dumbbells I would switch to those and maybe do 1 set of barbell curls to check on progress on the real lift
>>76558766Have been doing this as well and I think I did gain some size. I mean I get more bicep pump and soreness from underhand weighted pullup than back by a mile
>>76558943this. I never had good looking biceps until I hit 1pl8 for 10
>>76558733>What should I be doing?Eat more meat and get more sleep.
>>76565616>Eat more meat and get more sleep.lean on elbow and watch it grow
>>76567124>lean on elbow and watch it grow>>76566978>r lean on elbow sitting sideways on bench with dumbbell in hand and gain weight only in biceps muscle belly, brachialis, brachiradialis, short head but predominantly long head muscle belly>>"arms" and "abs" bot:>>>>76567027 >and QL:>>>76567097
>>76558733Chin ups
>>76567374>Chin upsleans-on-elbow are betterer :D >>76567285>>76566978>lean on elbow sitting sideways on bench with dumbbell in hand and gain weight only in biceps muscle belly, brachialis, brachiradialis, short head but predominantly long head muscle belly gainbut u're right - chinups might be more efficient than curls becase these are awful, truly the works exemercise ... until u lean on elbow and make em work :D
>>76558733>I have great biceps>bar curls, been at 60lb for a long time, hammer curls 35-40lbPick one, anon. 60lb would be midlevel if it was on a dumbbell, but on a barbell, it's ridiculously low. 40lb hammercurls are also close to where the average guy starts.>inb4 post armsmy arms look like shit, not gonna lie. 27kg hammercurls and 75kg barbell curls failed to change that, so far. Probably have to stop being fat, first.
