Getting this back on topic....
I have an awesome bicep workout that ive been doing for a while, and it has really shown some promise. (12" width to 14.5" in 3 months)
If you wanna get bigger biceps, you cant just grab 35lb weights, do 20 reps in each arm, feel a burn and so, WHOOP, IM DONE. You gotta spend 15 minutes isolated on them. Also, there are different parts of the muscle that need to be trained; inner, outer, and central.
Start off with isolated Bicep Curls, with an easy weight that you feel burn around 10-15 reps. Do 4 sets of 10-15 in each arm.
Grab a bench bar... put your hands as close to each other as possible do 7 reps, then change hand position to about a foot between your hands, do 7, then widen yoru grip to about 2 feet apart and do 7. Do sets of 3-4 and use a weight that is comfortable and easy until you get to about rep 14.
Now, do hammer curls, with the weights pointed away from you. 4 sets of 10-15.
If you can, do pull ups with your palms facing you on the bar. 4 sets of 10-15 ( or 4 sets of as many as you can do, if its only 4 each set, dont feet bad, 6 months ago i couldnt even do 1).
Now... increase how much weight you use for the isolated bicep curls, do 4 sets of 5 reps. Make sure you can hardly do 5, or your not gonna get a good workout. When your done... you should extend your arm and feel like your stretching your bicep out.
DONT OVERWORK IT THO, many people dont know when to stop. If you feel any pain at all... your workout is done, and give it a 36hour rest.
This is my workout, i didnt incluse some harder workouts, but you will learn em as you go. Good luck!
