How do I get better biceps, I have tried everything man. I tried

Have you tried eating more?

>>40735970
Yes, everything is slowly growing but my biceps

make biceps longer

>>40735960
Have you tried to increase time under tension by doing slow reps?

chin ups

There was this system in which you did drop sets with a weighted hang stretch for a half a minute or so at the end of every set but I don't recall what it was called.

hammer curl
concentration curl
preacher curl

>>40735960
hammer curls 10x4, 3 times a week

theyre just about the only muscle on me that is growing which is pretty fucking lame

Train them everyday, but with very light volume (like 3-4 sets each day).

I too had/have problems with my bi's, but since I started to do that Ive seen some growth, almost reached 16 in. I train 4x/week btw

>>40736532
How heavy do I need to do hammer curls ?

>>40736653
he literally said 10x4

so literally whatever your 4 rep max is

literally

>>40736653
idk im dyel so i do "35 pounds" which is like 2-3 goods sets and then me cheating and being a pussy on the last set

>>40736532

Isn't hammer curl a forearm exercise more than a bicep one?

>>40735960
Is there a curl for people who hate doing curls? Not chins

>>40735960
(4) Super set ez bar curls with db curls. This shit gives me a huge pump.

>>40736817
it's both. bicep is activated from the curling portion. forearms are activated when you keep the dumbbell perpendicular to your forearm. you can always do normal curls, concentration curls, etc. but i find that hammer curls are easier to maintain discipline on.

>>40736959

Cool thanks for clarifying

Work more on your triceps. While continuing whatever you're doing for your biceps. Your triceps will eventually compliment your biceps.

try focusing on the eccentric portion of the lift
sometimes people focus so much on lifting the bar up they dont realize a lot of stimulation for growth happens when you lower the bar down in a controlled manner

>>40735960

Incline dumbbell bicep curls.

https://www.youtube.com/watch?v=soxrZlIl35U

>>40735960
T bar rows it'll make your biceps and lats juicy