Bicep work out - can anyone suggest one that has given them good results?

Currently 19" arms.   The biceps refuse to grow.  My triceps are growing out of proportion to the front - I have a nice horse shoe on the back of each arm and when I cut up, it feathers.  However my bicep peak and size is frankly sh1t!  I want them to grow!

Does anyone have a routine that works and has worked for themselves?  

I'm not looking for duff idea's as i'm an experienced trainer so please do not insult my intelligence with cut and paste routines, this is not the goal - I need decent answers LOL!

I found that my biceps peak grew a bit when I do the technique where you twist the dumbell at the end and feel the squeeze for couple of seconds. I would do the twissting when your arms are just about parrarell.... it just gives it more room to make the squeeze.

Have you tried things like German Volume Training mate?I found my arms respond really well to training like that once in a while for 6 weeks or so.On my arm day its something like:
 
Alternate dumbell curl 10x10 30 second rest then
Standing Tricep Press 10x10 rest a minute then back to curls
 
Followed by a normal superset of 
Preachers 3x8
Skulls 3x8
 
Obviously the weight used is greatly reduced to normal otherwise you've had it after a few sets but gives a pump like no other workout I've tried.
 
 

The twisting definitely helps the peak -  i've been doin preacher one arm dumbbell curls twisting towards outside of my shoulder and it does make a difference

Heavy incline curls 5-6 reps, making sure the upper arm remains behind the torso, and each rep is taken through a full ROM (i.e. full extension at bottom of lift.)

Heavy hammer curls (brachialis pushes biceps from underneath) 5-6 reps.

Standing cable curls (straight bar), bringing the bar to the forehead in a typical upright stance.  I find bringing the upper arm into a slight flexion increases peak contraction.

Good luck.

sel

Hawar


I found that my biceps peak grew a bit when I do the technique where you twist the dumbell at the end and feel the squeeze for couple of seconds. I would do the twissting when your arms are just about parrarell.... it just gives it more room to make the squeeze.

that worked for me, too.
also put overall thickness to the upper arm.

i can help here, i got peaks that you could stab someone with, haha.

i found that for me at least there are a few exercises that really worked to bring out the peak, but the main thing was to regularly include exercises that focus on the long and short head of the bicep, as the layering effect soon adds up and pushes the peak a hell of a lot higher and gives it a real 'point'.

for the short head i tend to favour:

1) preacher curls
2) standing bicep curls (not so much a short head exercise but hits it effectively if you make a concious effort to avoid going to full lower extension - many people will say thats incorrect form, and they would be right if we were using this for the long head, however for the short head, it works well)

for the long head i go for:

1) incline curls
2) standing EZ bar curls (going to full lower extension)
3) standing cable curls

i normally add in hammer curls to supplement a bicep work out, as i find they bring out the brachioradialis and help get a full look to the biceps brachi. im not sure if its just me, but since i included more regular hammer curls i have noticed my biceps looking a lot thicker. could be due to some other factor though.

*for the incline curls, sit on a bench and put it to full upright, then drop the back rest down one or two clicks so when you sit on it you are kinda in a 'chilling out' possition. allow your arms to drop back so they feel as though they are going behind you a little (they will be perpendicular to the floor). then when you curl up for a standard curl, start with your hands in their normal orientation (thumbs pointing forward) and twist your forearm laterally 90 degrees throughout the movement. twist back again on the way down. do not pause at the top or bottom and lift both arms together to avoid inter-rep resting.

as you want to develop your peak, you need more size so as a general rule aim to reach failure on any rep from 8-10 on as heavier weight as you can manage. apply the same reps to each workout.
probably aim for 4 sets each and if your doing a big bicep work out go for any 4 of the above, and make sure you get the long and short heads in the work out each time.

hope that helps

i am measuring 19" around the arms too and im still getting bigger so im sure this works well, at  least it does for me anyway.

Concentration curls used to be the exercise of choice for bicep peak but I don't see that many people doing them anymore.They were a mainstay for Arnie and few have ever matched his arms.Peak is hugely determined by genetics though.

Close grip underhand chin ups are great and different.

A compound lift for biceps.

I personally find that for me the more I do for biceps the more my biceps suck. I eased off doing loads of bicep work and what do you know my biceps grew much, much better. Now I only do Barbell Curls or EZ curls, and incline db curls and thats it - as above I do occassionally do concentration curls --> all 3 x 8.

My peak is also lacking.  I have found the preacher curl with the outside grip on the EZ bar to be a Godsend - 4 sets of 12 with controlled lowering (like a half-negative)

try cutting the volume right down mate, rather than hammering the hell out of them.

my suggestion would be train them 3 times a week, say monday wednesday and friday, but with only one all out set per day of 8-15 reps,  as heavy as possible rest paused to make up the reps