fngbronco said:

Lol

You're probably doing a lot of close-grip curls. Let your biceps build from auxiliary use, of you HAVE to do curls do wide grip on an Oly bar. Gotta build both muscles in your biceps, long and short head.

---

fngbronco said:

The Olympic bar, just the regular 45# bar. When doing dumbbell curls if you set up on a preacher set up and do single arm standing at a 45° angle to the deal. Also when curling if you rotate your pinkies up, or outward. The goal is to target the inside short head. Also concentration curls will help. If you're just going for mass hit the 8-12 rep range with 5-8 sets. Get lots of blood and stretch going.

I honestly rarely hit biceps and had 18.5" arms before I stopped lifting, it felt good to kiss them knowing they were legal (18), so I've started hitting it hard. Yes I know that was a total tool thing to say, but when you're 6'3", arm mass is kinda tough. I really prefer strength though.

---

chucklehead said:

fngbronco said:

The Olympic bar, just the regular 45# bar. When doing dumbbell curls if you set up on a preacher set up and do single arm standing at a 45° angle to the deal. Also when curling if you rotate your pinkies up, or outward. The goal is to target the inside short head. Also concentration curls will help. If you're just going for mass hit the 8-12 rep range with 5-8 sets. Get lots of blood and stretch going.

I honestly rarely hit biceps and had 18.5" arms before I stopped lifting, it felt good to kiss them knowing they were legal (18), so I've started hitting it hard. Yes I know that was a total tool thing to say, but when you're 6'3", arm mass is kinda tough. I really prefer strength though.

---

I agree.  Straight bar curls and standing preachers with a dumbell ( I just used an incline bench as my arm support ) are excellent mass builders.  I also agree that if I was cutting corners on a given week I would skip my biceps too.  Heavy back work outs always hit my bis pretty good too, especially close grip stuff like bent over rows and close grip bar bulldowns. 

I disagree on the strength preference.  Being stronger isn't very useful in my experience.  Who cares if you can pick up a Voltswagon.  How many Voltswagons do you really need to pick up in a lifetime?  More importantly being really strong i.e. using really heavy weight even comfortably is a recipe for wearing out your joints and gettinig injurys.  Sure it looks cool in the gym, and it is a great rush to lift big but in the end the price isn't worth it.  Heavy weight is the reason I'm retired.  It only takes one slip, one mistake,  and you are toast.  Gravity is a cruel unforgiving mistress. 

A typcial bicep work out for me went something like this:

stretching
Straight bar curls ascending weight with decending reps 10 8 6 4 2
Z-bar Preacher curls 4 sets of 10 ascending weight so if you gas out before 10 on the last couple sets that's okay but always go for it.
Standing twist curls alternating arms 2 reps 3 set
Concentration curls light wieght and burn them out.  Shooting for sets of 10 here.

As always form is everything.  Plus you have to mix it up to keep shocking the muscles.  So be creative.  Cable curls, machine curls, chip ups, I used to use the cross over machine and do cable curls sometimes.  That was kinda fun.  Basically if there is a mirror in front of the machine you are standing there flexing with resistance.

Good luck and have fun.
C.H.

---

Thanks.  But I Like that rush in the gym so I will keep pursuing strength