Need a new curls routine

I've got a great list of bench press routines, been going through about 5 of them over the last year, switching between strength and endurance so my body doesn't adapt.  Feel like I'm coming to a dead end on curls, been trying 30lbs 10-15 reps, 5 sets, and 40-45 lbs, 8-10 reps, 3-4 sets.  I feel like there's been no muscle gain over the last 4 months, I do them standing up, slow reps.  I've been sick off and on but any suggestions?

1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going

Curls aren't gonna get your arms big. Biceps Brachii are relatively tiny muscles and don't need much stimulation at all to grow, best way to make them grow is through compound lifts.

Pull-ups will make your arms big. BB Rows will make your arms big. Deadlifts will make your arms big. And there you have it. lol

Also, you said in another thread you've been trying to cut up for a while - don't expect muscle gains when you're cutting up. I'm sure you're familiar with bulking (eating high and training hard to gain weight) and cutting (eating slightly less, training hard, circuit training, implementing cardio) - if not, ye are now.

So just saying, you can't really do both at once ya know? It has to be one then the other.

ah well that answers my question - i've been trying to put on muscle and was hoping to also cut fat by running in between - haven't started cutting, just been putting on muscle.  

as far as curls, i had no idea  culrs weren't as beneficial to making the arms bigger, 'preciate the advice

1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going

No problem man. :)

I believe curls have their place in a routine but they should never be a main focus, just something on the side to help. The big mass builders are the compounds I mentioned above.

Throwing in some heavy hammer curls would build up the forearm and biceps that the compounds don't.  If you want to curl, "21's" are excellent.

optimumhealth


Throwing in some heavy hammer curls would build up the forearm and biceps that the compounds don't.  If you want to curl, "21's" are excellent.

21s are an exercise people do to get a pump.  He would be much better off with 2 sets of hammer curls a week.

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