Best Plan for Building Biceps

[barrysanders]

agree and disagree with you here bro,

straight bar is more effective than EZ, this is not my opinion but a fact. experiments were done on this. plus this is what they still teach at personal training classes, mine was 6 years ago.

but I do agree if you wanna do more weight and take the stress off the wrest then EZ bar is the ideal one.
Bring your arm to a 90 degree angel and flex with your fist in EZ bar position and then in straight bar and see in which do you feel more muscle response on the biceps.

but you do have good points bro

I actually agree with you as well..IF, you have the proper form and can keep your palms flat. I was more thinking about heavy weights to where your form is compromised and you start to lift your elbows and throw your back. Def. straight bar is better for the lighter of lifts to get that really good pump. However, if your wanting to go heavy and really tear some fibers and stay true to form..id say EZ is the better way to go..nonetheless, incorporate both montly and you'll get best results

 

[barrysanders]

it takes 72 hours for a larger muscle to recover, like quads,chest, lats then why 7-10 days for arms,
explain please !!

There's tons of opinions on this. And to be honest it depends on many factors such as; age, intensity, diet, muscle groups and what i think is most important...what type of split you are working on. Meaning, you need to think about bi/tri's as secondary movement muscles that help with all other muscles; chest, shoulders, back..etc. So, lets say your doing arms one day and then you rest for 2-3 days and then do a heavy chest workout are your arms really fully recovered enough for another full potential arm workout..prolly not...THIS IS JUST THE WAY I LOOK AT IT.

When you are just starting out, full-body workouts every other day are perfect. You hit every muscle group in every workout, or 3x/wk per muscle. That also means each muscle (in fact, your whole body) rests only about 48 hrs.

But the more experienced you are, the more youll need extra recovery days. Thats mainly because (presumably) you are learning to be more intense with each workout as you get more experienced.

Pro bodybuilders (especially the few that are all-natural) end up often resting each muscle 6 or 7 days before working it again. That;s why 3-way split routines, with lots of isolation movements, are ok for bodybuilders."

Hope this makes sense and helps a little

 

[chain]

Bottom line every situation, every individual is different. Like being on cycle- off cycle- dieting etc.
But what I forgot to mention in my pervious post is; measuring.
Measuring arms is a tool that can help you track your growth and size and also if you see no change then different routine and method is required. That is how it should be done to have something customizes for oneself. Because what works for me might not work for you.

 

[pbarby]

Lots of great techniques here..and I agree that it is all dependant on personal stats and especially diet. Keeping metrics will help.w what is.and isn't working. My question is around pinning arms (bis Tris). Any sense in researching this? There seem to b mixed opinions regarding.