Bicep exercises for mass

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    Bicep exercises for mass

    Hello everyone... Can someone please recommend me any bicep exercise (bodyweight...) for mass? I know you cannot build very large biceps without isolation exercises, but any suggestions would be great...

    #2
    You really can't target your biceps very well without any equipment all, just try doing pull-ups, chin-ups and progressing on to harder variations like muscle ups.

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      #3
      Dyno7 will inverted rack curls do any good? Because I suck at pullups...

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        #4
        GiorgosD Yes I suppose it's fine. I highly recommend doing more pull ups though, it works your back as well which is fundamental. If you can't do pull ups, I suppose negative pull ups will do.

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          #5
          Another bodyweight exercise that will target your biceps is half-range chin-ups. Basically, doing chin-ups starting from the top position, but going only halfway down (until your arms are roughly parallel to the ground) before going back up.
          The rack curls will also work fine, of course.

          The idea to bear in mind is that if you're going for mass, you should combine low weights with a high reps count. Basically, find a suitable exercise that seems relatively easy, and try to aim for at least 5 sets of 10 reps, with about 30 seconds of rest between sets. If you can do more reps, even better. And when it really feels too easy, go back to a lower rep count with a harder variant of the same exercise (more weight or a less favourable leverage).

          Does that help?

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            #6
            How much pullups/chinups can you do?
            They give you gainz, when you are not used to them. Someday you have to progress (weigths) to gain more... but at the moment Chin ups seem ok. They focus on the biceps a little more. In my opinion, you do not wanna isolate your biceps, cause having some lats to complete the picture does not hurt, right? Or are you in a hurry?
            There is a special bicep chin up, where you pull the bar to your neck. Saw it at athleanX on youtube. He has some more about biceps and chinups.

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              #7
              GiorgosD ... an option to 'no equipment' is 'improvised equipment'. Try doing 'curls' holding your increasingly-full laundry bag or milk/juice bottles.

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                #8
                GiorgosD this will help and it needs no equipment: http://www.fitnessandpower.com/train...-with-push-ups

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