Building bicep strength

whierd · August 2013

I have been neglecting my bicep strength the past few months which has affected other lifts like rows, lat pulldowns, and pullups. I am hoping to get some advice on some routines that I can add in to increase my bicep strength specifically.

I am currently following 5/3/1.

As an example of my weak bicep strength, I struggle doing 8 reps with 30lbs while doing concentration curls.

grantdumas7 · August 2013

I have never thought of increasing bicep strength. Maybe throw in some intensity techniques like rest/pause or slow negatives.

BeachGingerOnTheRocks · August 2013

Get your butt over to the squat rack and start curling that barbell, STAT!

whierd · August 2013

I am being serious!

whierd · August 2013

I have never thought of increasing bicep strength. Maybe throw in some intensity techniques like rest/pause or slow negatives.

Well I don't currently work my biceps as an isolation movement often, so just a solid routine would do me wonders. Size isn't an issue, so I am not concerned about adding mass.

ncahill77 · August 2013

the compound lifts should be the bulk of your bicep workout, nothing wrong with working curls in as well but I'm a little perplexed on the lack of strength if you are doing rows and lats. maybe work in some chinups each day and pick a day to do more reps with your rows, the lower reps might be inhibiting gaining strength in the biceps.

JenMc14 · August 2013

If you want to build bicep strength, you'll have to add in bicep exercises. If you're running Wendler, perhaps put some biceps exercises on your OHP day as part of your accessory program. Curls, bar and dumbbell, Hammer curls, Preacher curls, incline curls and all variations of curls, really.

ironanimal · August 2013

I'm of the opinion that us... bigger guys (no offense intended good sir) do need to do some isolated work on the biceps because we're at a natural disadvantage for pullups and other bodyweight stuff. I'm running 5/3/1 and find the best day to work it in is Deadlift day. I work through Hammer Curls, Straightbar Curls and finish with Concentration by which point I can barely lift any weight at all. If I'm going to attempt Pullups that week, it usually happens about 10 minutes after finishing up deadlifts and the accessory for that, and before I start hammering the biceps.

whierd · August 2013

I'm of the opinion that us... bigger guys (no offense intended good sir) do need to do some isolated work on the biceps because we're at a natural disadvantage for pullups and other bodyweight stuff. I'm running 5/3/1 and find the best day to work it in is Deadlift day. I work through Hammer Curls, Straightbar Curls and finish with Concentration by which point I can barely lift any weight at all. If I'm going to attempt Pullups that week, it usually happens about 10 minutes after finishing up deadlifts and the accessory for that, and before I start hammering the biceps.

Thank you, I will try the straight/ez bar curls, hammers, and concentration curls for a few weeks to see if there is any improvement.

Zaniejane · August 2013

You can do extra pulling exercises like assisted pull-ups and cable rows as well as curls at the gym.

For home or traveling I just read yayog and tried some of the exercises that work biceps. (look up " let me ins", "let me ups" and "towel curls" or just curling a heavy bag).
I like to ladder them, ie. 1 rep, rest, 2 reps, rest.... Etc. until I think I can't do another rep, the go backwards ie. 9 reps, rest, 8 reps etc. for about 8 minutes per exercise. It burns!

mikemc620 · August 2013

I am also doing 5/3/1 and like to work in weighted chin-ups as one of my accessory lifts to OHP. Those and the rows are the only work I really get for my biceps unless I am feeling crazy that day and decide to do one set of curls. I don't see my biceps falling behind of any of my other muscles not focusing on them either.