Best method to blow up biceps?

[camarozl1]

i want to find the best trainning method to blow my biceps up and make the vein that stands out on them show up better..

[sTaTic]

I like incline seated hammer curls. hits the muscle a different way. Diet is the way to get that vein more noticable but Anadrol has a way of making veins look like garden hoses :D

[tatteredxangelx]

syntherol :D

[Alin]

i want to find the best trainning method to blow my biceps up and make the vein that stands out on them show up better..


Ever tried 21's?

[ironfreak83]

we've been doin super heavy stand up barbell curls for sets of 6-8, then doin seated one arm dumbell curls, and at the end we drag the preacher seat over to the cables and start with the stack and do drop set curls all the way up to just one pin at the top.. 3 sets of that at the end and your veins are gonna look like garden hoses. we call it goin to the top of the mountain :)

[Cornelious]

we've been doin super heavy stand up barbell curls for sets of 6-8, then doin seated one arm dumbell curls, and at the end we drag the preacher seat over to the cables and start with the stack and do drop set curls all the way up to just one pin at the top.. 3 sets of that at the end and your veins are gonna look like garden hoses. we call it goin to the top of the mountain :)

Freakin hardcore there. Love it.

How 'bout them Cardinals.

[camarozl1]

don't remember what the 21 routine is...

what has put the most size on for you guys though?

[tatteredxangelx]

genetics determine the size and shape of your bicep bro ...

[JILANI]

don't remember what the 21 routine is...

what has put the most size on for you guys though?

21's
From a seated position, take a dumbell in each hand, holding them at arms length down at your sides. Curl the weights upward but stop halfway, when your forearms are about parallel to the floor, then lower them again to the starting position.
Do 7 repetitions of this movement and then without stopping, curl the weights all the way up but stop halfway down and do 7 repetitions of this partial movement.
At this point, even though exhaustion will be setting in, finish off the set by doing 7 full range dumbell durls.
Ref. Arnold schwarzenegger, encyclopedia of modern bodybuiling.

Hope this helps.. :)

[CountVascular]

Would you guys recommend Arnies book for good exercises? Or, any other for that matter....

[camarozl1]

Cool thanks for explaining that out!!

[utstacked]

Ever tried 21's?


Yeah 21's are awesome! :D

[utstacked]

For the 21's i stand and do 7 up half way, then 7 up from half way up to all the way up, then 7 full from bottom up! Also if you work out with someone do some preacher curls and have them work out the negatives with you! Sit down and have them pull down while you fight to keep it up! You can feel them just tear, and your veins will look insane! :cool:

[NP0936]

21'S work great!!!!!!!!!!!!!

[wideguy]

If you have a preacher machine load it with a weight that you can lift fairly comfortable with two arms then lower it with just 1. Start with your weakest arm first then do the same # of reps for the other arm.

[hismadnessty]

My favorite bi explosion comes from starting with heavy DBs (something you can do about 6 times) and when you hit failure move immediately to the next set of weights and do as many as you can. Do this using all of the DBs on the wrack until you can only hit 3 reps. That'll rip the shit outta your arms.

[CountVascular]

The 21's rock......thought somebody had been to town on my bi's with a baseball bat......

How about adding a section to the forum with training tips....The information I have gathered from the guys (and gals :) ) on this site has been fantastic...... I am sure the exercises you guys have perfected over the years would be a huge help to us newbies :D

Just a thought........................

[J-Birdo]

Ever tried 21's?


You rule Alin !! If done correctly, 21's will give you an all new definition of pain and pump the biceps like never before! I think a lot of people forget about them. They are sooooooo effective!

[sbragg17]

Ever tried 21's?

Luv'em. I might throw those in my routine tomorrow now that you've mentioned them. Forgot all about them.

[ironfreak83]

i did the 21's for the first time wednesday at the end of my chest and arms workout and all i gotta say is holy shit. started out with heavy barbell curls doin sets of 6, then drop sets on the cable curls, then the 21's with dumbells. i think my biceps grew like a whole fuckin inch from that shit. definately addin them into my routine.

[Big Ian]

As someone else said..........syntherol :D currently 5 days into my experiment on my calves & very happy so far.

[Armageddon]

Heavy barbell curls! There is nothing better, and stay strict on form even when going heavy and don't let the elbows bow out keep them in and tight!

[jwc17]

I have not done 21's in a while... but used to do them all the time, but I was wondering how many sets of 21's should we be doing?

[bigworm]

I do 12 sets of them.....i found out about the 21's 2-3 months ago and i started doing them and i have noticed a huge difference....like i got alot more deffinition and my bicepts are alot fuller.