whats a good bi program

[BadBrains]

i need that peak!

[NUTSOE]

since my biceps are my lagging muscle (only 17 1/2's) i cant speak to much but heres my current routine
barbell warmup's x 2
incline dumbell 4x8 heavy
cable curls 4x10 heavy
barbell curls 4x8 heavy
preacher curls 4x8 heavy
dumbell cross overs 2x10 light

[preist943]

for peak concentration curls are king

[EgotismOf2]

Do concentration curls, preacher dumbell curls, and high cable curls for peaks. I really like to do preachers because you can spot yourself and go really really hard. I like to do forced reps on myself while doing them.

Also, I got good results by pre-exhausting your biceps...I would just go in and after a warm up, before you do the first set of your planned routine, do a set of standing dumbell curls with one weight above what you would normally use for strict reps. (example, 35s instead of 30s) That way your bis are already tired when you start and every rep you do is that much harder, and that equals growth.

The only other thing I can think of is DO NOT CHEAT with your curls unless it's to get one last rep or two out of your arms. I see a lot of people (whose arms are lagging, no less) doing barbell curls but they have to bend halfway over and throw the weight up to get a rep out. That's useless. Biceps respond best to strict heavy movements with some cheating to finish off the biceps. Finally, as one last suggestion, check out BFT, which I just posted separately.

I hit my bis with it and it was awesome. I was so pumped that my arms were totally useless for twenty minutes after I left the gym....its something else.

[Daveb19]

I would like to just share a bi exersize I try to get in atelast every other work out, Infact today I did them they work awsome, go to the cable cross over machine get on the lower cables, make sure your hands are pointed down twoards the source of the cable doing a 45* angle, and make sure you stepped up a few inches.. they are basically like alternate db curls except with lower cables hittin from a diff angle, this is an exersize that doesnt knock the wind out of me so its easy to reach failure... and also I try my last few reps while doing bis to squeeze the muscle for aprox 1 second at the top or "finish" of the exersize.. also flex your bi's beetween each set for maintaing your pump, this works great if your picky and waiting to get on a certain occupied machine..

[ACES2911]

Originally Posted by NUTSOE

since my biceps are my lagging muscle (only 17 1/2's) i cant speak to much but heres my current routine
barbell warmup's x 2
incline dumbell 4x8 heavy
cable curls 4x10 heavy
barbell curls 4x8 heavy
preacher curls 4x8 heavy
dumbell cross overs 2x10 light

Do you do it in this order?

[ski]

If you don`t have the genetic predisposition for a peaked bicep,no amount of concentration curls will build one for you.

sergio Oliva had long flat type biceps,not because he didn`t do concentrations,but because of genetics............Arnold was the exact opposite!

To build an illusion of height to the biceps,do Hammer Curls and Reverse Curls...........these will develop the brachiallis that lies underneath the biceps and will push the biceps up higher,creating somewhat of a higher biceps muscle.

good luck !! :)