Bicep Mass

[Georgia]

What are you exercises, sets, # of reps that you do to really put on mass on your bi's? I need some new ideas for Monday to switch things up.

So far I do

HEAVY on:

1) Straight Barbell Curl

2) Dumbbell Curl

3) Cable Preacher Curl

4) Rope Cable Hammer Curl

I pyramid these 8, 6, 4, 2+. Any ideas for some new exercise favorites of your own that will help me put size on my arms?

[cokezero]

concentration curls
incline dumbell curls (those swell my arms)
drag curls (old school)
Hammer curls

the best mass builder imo. 21's! sometimes my arms get so full that I feel like the skin is going to rip open

I started doing bis and tris same day and i love it. but i change up everything about every 6 weeks.

[Bullseye Forever]

also you can add incline bb curls,set down on a incline bench hold the bar in your lap,lean back and curl and hold at the top then slowly release,i love these

[Pikiki]

I love the incline DB curls one of my favorite and hammers curl, heavy and slow, I will try the one Bullseye said, sounds challenging

[PillarofBalance]

Try a POF routine... They seem to work incredibly well for arms. I had some success with it. You want a full ROM exercise, a short and hard contraction exercise and a stretch exercise. 3 brutal sets to absolute complete soul crushing failure. For example

Ez-Bar Curls 3 x failure
Hammer Curls 3 x failure
Incline Dumbbell Curls 3 x failure

I also recommend a few sets of reverse curls with a lighter weight at the end for elbow health

[Hurt]

I put ankle weights on my wrists when i masturbate

[jennerrator]

I put ankle weights on my wrists when i masturbate

Brutal!!!!!!!!!!

[jennerrator]

I do the following right now:

ez curls
db hammer curls
db incline curls

[Lulu66]

I put ankle weights on my wrists when i masturbate

Imma give that a try. I do back and bis together, by the time im done with back bis are smoked and only a few sets of hammer curls and concentration curls is all i need and im smoked