bicep workout??

Question

I work out at least four times per week and lift arms every other day, I've been good about it for about six months now, and I think that they should be bigger than they are, will one of you tell me some good bicep excercises, or write me an arms workout?

thanks a lot

I already do:
-standing curls (dumbells and easy bar)
-hammer curls
-preacher curls
-cable curls
-concentration curls
and I try to mix them in so I'm not doing the same exercises week to week

Answer 1

yeah i know that type 1 fibres the slow twitch ones are for endurance and type 2 are fast twitch 11x being for short term strength and 11a keep going for longer I’ read that. it may help to know that i have the genes to get big as all my family members are strong and big. I am relatively new to weight training that is to say I am now more determined than ever i went to gym for 45min and felt great, my arms ached but i felt i could keep going. my work out consisted of vertical traction bars -- -- 3 sets 12 60kg.
chest press bars I I 3 sets 12 50kg. upper back 3 sets 12 32.5kg. Hercules towers 2 sets 12 18kg. reverse curl 3 sets 12 32kg. bicep curl 3 sets 12 27.5 kg. vertical traction bars I I 3 sets 12 50kg. i don't take performance enhancing drugs and i don't want to. Im aiming for 1g per 1lb as this is what iver read to be the best also as protein uses more energy than other foods to break down it wont necessarily be fattening. im 5”11 and aroung 170-175lb’s hope this is enough

bi-ceps have 2 heads which combine the long one works with the front deltoid and topmost pectoral muscles. the short muscle doesnt really get involved in lifting it works with the long muscle to turn your forarm, (palm facing in, palm facing out)

you seem to be able to do most exercises it may be worth changing the width of the grip on the bars,
wide grip - short head of bicep
close grip - long head of bicp
very close - long head
also try to bring in other muscles connected to the bicps such as the shoulder

Answer 2

1

Answer 3

You are doing waaaaaaay too much bro.

You are overtraining and could get by with less. You need to give the muscles at least six days of recovery if you are really slamming weights heavy. Every other day is nuts!

Your exercise selection looks sound however. Just give the guns a chance to breathe. Your workout routine should only target each muscle once a week (if you're lifting heavy).

But listen. It's a very common mistake and I was guilty of it as well.

Answer 4

sounds like ya do enough, have ya uped your weight?