I need some advice on a bicep routine. I have been lifting for 15 years and have tried at least 30 different routines. Anybody have one they would like to share?

Thanks,
Mike

Biceps, just like anything, has a more to do with genetics than how you train them. I've always been an advocate, when it comes to biceps, of less is more. As long as you are doing your heavy compound lifts, there is really no need to put so much attention on biceps training! They are such a small muscle group that minimal training will go a long ways.

Personally, I compound triceps exercises with biceps exercises for a WHOLE ARM PUMP! Which does feel pretty menacing.

2 sets "21's" with pretty light weight
2 sets Heavy Curls (3-5 reps)
3 sets Concentration Dumb-bell curls

Thats all I do for biceps. The rest of the work comes from a heavy Back Workout! I don't know how that compares with what you do, but if you haven't tried it this way, give it a shot? Cheers.

when doing biceps work ,form is much more important than weight.8-10reps.positive movement should be 2sec. and negative 4sec. 2sets of standing curls,then 2 sets of dumbell curls using incline bench or standing slant board.follow with 2 sets of concentration curls.

I'm more of a believer in building bigger triceps, yet maintaining a balance. Bicep work is usually done much as CB does, even by doing high pulls and a slow, low rows using a cable with single, individual handles rather than the welded single piece grip. These compound workouts are then finished by 4 sets of bicep work and thats it.

my all time favorite bicept excercise to finish my bicept workout is lying cable curls. Put the flat bench under the high cable, with the short straight bar attatchment and lay under the high pulley and start curling. The constant tension is awsome! Ill do drop sets on my last set or two and its all over, bis are toast. Its great for shaping the peak on the bicept. Make sure you squeeze the bicept. Thanks all.. . .

TURN UP THE VOLUME!!!!!!!!!!!!!!! squeeze and stretch my friend nothing less than 8 reps and always use a weight you can control both up and down. Best success for me 12-15 sets.

WOW! 12-15 sets of Biceps!??? Different strokes for different folks I guess?

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WOW! 12-15 sets of Biceps!??? Different strokes for different folks I guess?

At first this hit me because I only can handle MAYBE 4 sets, but that's after a workout. Sometimes it is done on chest day because the antagonist have not really be burned out.

I will do 12 sets biceps once every two to three weeks on a specific arm workout day.