50-60 kg on an EZ bar, with my back against a wall, for 3-5 sets of 3-8 reps.
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I like the back against the wall idea!
Lots of good stuff in here.
Here’s a 10-minute one I like after you do your hard stuff:
- 3-4 sets of EZ curls with a slow negative and 45 seconds between sets
A giant set of:
2. Preacher curl (I like machine) with a hard flex at the top
3. Seated DB curls (arms supinated the whole rep)
4. Standing DB hammer curls (same DBs)
Run through that 3 or 4 times
You’ll be good and you don’t have to change anything about your workout!
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Stop doing easy stuff. If you have trouble growing your arms you need to do the hard stuff.
Barbell curls, chin ups, Closegrip bench, weighted dips. Do heavy sets of 6-8. If you arms don’t grow from that I don’t know what to tell you. Good luck man.
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I haven’t seriously hit arms since my first couple years lifting, always been a strong point for me. Don’t know how much an EZ bar weights but I was throwing 25lbs on each side for 3 sets of 12-15 a few weeks back, that was my one bicep exercise for the week.
I think mine have grown from not knowing how to use my lats, weighted neutral grip pull ups always give me a good bicep pump.
When doing curls I like to throw in a little shoulder flexion and push the elbows out in front of the body before doing the eccentric, might be worth trying.
In my experience, feeling the muscle is most important for bicep work – I’m talking skin-tearing, eyes-welling, ‘I can’t lift this for another rep’ kind of work. That usually takes place in higher rep ranges with a focus on the contraction and slow eccentric.
One major caveat though, just because I don’t train them heavy, doesn’t mean that they’re not capable of moving heavy weight. I don’t think that repping a 55lb db will be very productive for bicep size, if you can only get 3 reps. BUT, you won’t have big biceps if a 30lb db is your max.
Kinda what I’ve been doing. Staying around 20 lb dumbbells with higher rep work and really really focusing on the contraction.