Id like to switch up my routine.. what do u guys do?

Super set, heavy to light, no break...start cables bicep curls stand close, work the negative, about 100 - 120 range, then after 10 reps take a step back and drop weight to 30-40 pull elbows up higher and work negative..its rediculous! I have more try it out bro! Questions let me know, I will video it and start to post. Perfikform

well one thing I've learned is that everyone's body is different and will respond differently to various types of training, I know for me personally if I do a lot of heavy straight bar curls, the conventional way, my front delts take over and burn out before my arms do, so I have to keep my elbows down and back when doing straight bar curls to better isolate the bicep, and my arms are stubborn, I've struggled putting size on them but what I've found works best for me, to keep the tension on the bicep and keep it out of the shoulders is to do a lot of isolation exercises like preacher curls, mostly dumbbell preachers, one arm at a time...also cable preachers, standing dumbbell curls with good form, same with straight bar, strict form, also reverse curls, plate curls, incline curls, I try to switch it up as much as I can and keep it isolated as much as possible, and I always start with lighter weight and increase weight after every set until I can only get around 6-8 reps with good form, then I come back down in weight and go for more reps to completely exhaust the muscle, but I also do that with everything.

Single arm barbell curls on a Preacher..... 2 seconds up 4 seconds down.......Form form form.....Scream lol

I love 21's, classic concentration curls, and high double cable curls. Always keep 'em guessing though, since you use 'em with your back muscles you gotta liven it up: drop sets, super sets, anything to trick them.

I like alternating dumbbell curls with increasing weight by 5 #s without rest (i.e. start with 25 #s 1 set of 6 then go to 30,35,40,45 wait 1 minute and do the reverse 45,40,35,30,25) follow this with barbell curls 7 sets of 8 with 30 second rest between sets, then finish with behind the neck seated cable curls 3 sets of 12

Bi's are like most things of the body. They are genetic. It's hard to understand that sometimes no matter how hard we train a certain body part, it will grow in it's own time and space. Mixing it up, works, heavy sets work, high reps work, forced reps work. Virtually most any type of training will work...... WITH TIME AND PATIENCE!!! I'm a high rep guy for example. Plagued with tender joints, heavy lifting plays havoc on my tendons and other soft tissues.Lifting heavy is just not an option to keep me safe from injury.

I believe tho, the best way to get muscle to grow it to mix thing up regularly, by shock the muscles. Lots of flexing and squeezing of the muscles during the lifts. NO RESTING DURING THE REPS LIFTING. To many guys lift and at the top of the movement take a split second rest, a small almost unnoticeable pause, and then to the next rep. Keep the muscles flexed and tight through the whole movement, top and bottom till exhausted.

Again, genetics are what will determine your potential, yet you have to give it time and patience to get your genetic potential growth.

You work the arms indirectly doing upper body, so you don't want to over work them. I find that to be true with a lot of people. When I hit arms, I hit arms. Variety is the key for success when doing arms. You got to be intense and squeez the muscles, don't throw the weight. Keep moving, no rest, feel the burn.  Super sets are great for arms

I LIKE TRAIN BICEPS AND TRICEPS ON THE SAME DAY, AND SUPER SET THEM, ABOUT 3 EXERCISE A PEICE. MIX THEM UP A BIT FOR MAXIUM GROTH AND SHAPE.

Here's a nice twist on preacher bench, but it really needs an on-the-ball partner/spotter. (I always use the curl bar, narrow grip.) As you get to the top, don't fold in all the way. In fact, have the spotter stop the bar JUST BEFORE IT GOES FULL PERPENDICULAR to the floor. And then start back down again without stopping -- essentially, just change direction. Then do the same thing when you get to the bottom -- don't take that little split second break. Just change direction again and start heading back up. If you deny yourself that tiny little break top and bottom and do, basically, one long non-stop motion up and down very machine-like, it's a really intense set. But a spotter is really essential, especially at the middle "hump" as the set progresses.