What real good exercises/routines do you have or can tell me that really work your biceps in the gym? (and make them bigger)

 

Regular barbell curls are the staple bicep exercise. There are loads of variations also using dumbbells and machines. Alternate dumbbell curls are a close second IMO

But barbell curls are the best. Just make sure you try and lift progressively heavier weights each time and they will grow.

Also Biceps, like calves, grow even faster when putting on weight as part of an overall growth phase I've found.

 

Thanks Paul. Sorry to sound stupid but what are barbell curls?? (i know what dumbbell curls are)

 

One long bar, so you use both hands at the same time.

 

Gotcha What about the 'easy' bar (think thats what it is called, its kind of bendy)

 

E-Z Bar , this is OK if you feel your wrists are a bit sore from the straight bar. The reason I recommend the barbell/ez is becuase they allow you to 'cheat' a bit. Good form is essential on 95% of your sets but there are exercises, and BB curls are one of them, that allow you to cheat and swing a heavier weight than you could if you held strict form. This is OK as long as you don't go mad and can help squeeze out a bit more growth.

 

deffo barbell curls

My arms go red as a dogs dick.. and veins all over the place

they look huuuge afterwards


then deflate