Sir Anabolic
JUST GROW.
I personally like to start bicep training with incline dumbbell curls. I get a very good stretch and can go reasonably heavy with these.
Best Plan for Building Biceps
- Thread starter Schweddy
- Start date
heavylifts
New member
What do you mean? Hitting a muscle twice a week is a good way to get it to grow I've always heard. Sorry but our mistaken maybe you can't but I can.
Last edited:
yeah next time i'm hanging out with jay cutler i'll ask him
so i have no grounds here huh? and who are you again? getting a "pump" has ABSOLOUTELY nothing to do with gaining strength or size. temporarily flooding your muscles with blood ain't gonna do shit son, look it up. there is emperical evidence stating it will. not. do. shit. so do concentration curls before and after doing "heavy curls"? so should i not be doing the concentration curls heavy? what type of curls for heavy curls? sounds real fucking scientific. and oh yeah, heavy curls are GREAT for the elbows. that was meant to be sarcastic by the way if you couldn't tell. and enlighten me on what else i've said that is "wrong". you seem to be a subject matter expert.way to edit your post there heavy. yeah everyone is different, i get that. but does it make any damn sense to work the smallest muscle on your body twice a week (actually three times a week if you are doing back once and bis twice) but only hit your back, chest and legs once? everyone loves the mirror muscles. less is more bro, don't drink the koolaid. so your shit grows well hitting it twice a week huh? maybe your work capacity is greater than the OP's, you can probably work everything twice as much. then again, maybe you should try more intensity, less work. go ahead, try it for a month. get back to me.
FormerFatty
Sleep, Snap or Tap
If you are hitting your back hard I don't think you will need to hit arms twice. My Bi-s take a beating. Stay off the machines for a bit and see if you react better. Balance engages alot of muscles and you could be robbing your self of some extra growth. i will throw some chains on the bar when benching then do pushups at the end. And alot of times I will have a pretty god bicep pump going as well. But you need to play around with things to see how you react. Thats part of body building figuring out how you work. Personally I work on compound exercise and free weights for my first sets, then switch to a machine to really burn the muscle out after words.
Guys!! As said, there is no exacts science or technique to having big guns if there was we all be walking around with 20+ arms. You have to figure it out. Twice a week works for me but might not work for you. I train biceps with chest heavy Monday ( straight bar curls, hammers and preacher).
And again with back on thursday but I go light and concentrate on form a lot ( single dumbbell curls either sitting or decline, cables and concentration curls). It is like training for mass one day and for definition other.
Smaller muscles recover faster just don't go allout on your bics twice a week.
And again with back on thursday but I go light and concentrate on form a lot ( single dumbbell curls either sitting or decline, cables and concentration curls). It is like training for mass one day and for definition other.
Smaller muscles recover faster just don't go allout on your bics twice a week.
Another_airon
New member
This will sound like a stupid question, but how do you know they aren't growing? Did you write down your starting/ending measurements? I'm always surprised when people ask me about building arms and I reply with something like "what were your measurements when you started, and what are they today?"
No one ever has any idea, you can't track progress without a baseline. I seems like many people "feel" like they're not growing, when in actually, they are, just not at the (unrealistic) pace they want. After the initial newbie burst of gains, things slow down, book keeping helps prove things are indeed moving.
Maybe not relevant to the OP, but just my opinion.
No one ever has any idea, you can't track progress without a baseline. I seems like many people "feel" like they're not growing, when in actually, they are, just not at the (unrealistic) pace they want. After the initial newbie burst of gains, things slow down, book keeping helps prove things are indeed moving.
Maybe not relevant to the OP, but just my opinion.
FormerFatty
Sleep, Snap or Tap
This guy speaks the truth. Maybe I am just too technical but I at least write measurements down. How else do you know? Sometimes growth is to damn slow to notice. Like you ever notice how getting fat sneaks up on people? Same thing for getting big.
69nChipmunkz
Student of Steriodolgy
does it work i have extra skinny neck and neck and forearms are some thing ppl see
barrysanders
LIVING THE DREAM
I agree with this post except for the straight bar remark. If your gym has EZ bars do them instead...over straight bars the EZ will help with form and hit the muscles harder. Straight bars will put more stress on your wrists and forearms..also with more weight its harder to keep good form..EZ just makes things easier and more concentrated.
Agreed- over working Arms really do hinder any gains...Also, make sure your getting the appropriate proteins needed to grow...Sounds like your arms are very stubborn so adding the extra proteins along with the proper workouts and recovery might be the key for you.
And if your not already. Hit chest/bi's one day and back/tri's the next..mix things up...remember, bodybuilders do not need tons of weight..your not power lifting.
vladiT
New member
Super sets! I have had the most success using super sets. Also, Just as everyone said, biceps need tris to look good, and i keep this in mind everytime to work my tris 3x harder. People will notice !
my current routine is like this... adjusting weight if needed for rep count
super-set:
Bar Curl 4 sets 15,12,10,8
bar Skull crushers 4 sets15,12,10,8
alternate hammer 4 sets 12,12,10,10
Tri push down 4 sets 15,12,12,10
incline curl 4 sets 12,10,10,10
kneeling tri extension 12,12,12,12
concentration curl 10,8,8,6
standing one arm dumbbell tri extension 12,12,10,10
--- two sets of bench dips weighted....
Get your Swoll on! Good luck bro
I love the dual pump i get from this workout....
usualy after all that i'll throw in my forearms hard too
wrist curls over and under, and behind back
my current routine is like this... adjusting weight if needed for rep count
super-set:
Bar Curl 4 sets 15,12,10,8
bar Skull crushers 4 sets15,12,10,8
alternate hammer 4 sets 12,12,10,10
Tri push down 4 sets 15,12,12,10
incline curl 4 sets 12,10,10,10
kneeling tri extension 12,12,12,12
concentration curl 10,8,8,6
standing one arm dumbbell tri extension 12,12,10,10
--- two sets of bench dips weighted....
Get your Swoll on! Good luck bro
I love the dual pump i get from this workout....
usualy after all that i'll throw in my forearms hard too
wrist curls over and under, and behind back
barrysanders
LIVING THE DREAM
Bi's/Tri's take 7-10 days to fully recover.... If you hit them before recover THEY DO NOT GROW!!!! just someting to keep in mind.
barrysanders
LIVING THE DREAM
Also, I'm wondering who here on this thread actually has decent size arms...lol...I hate seeing advice from kids with 15's 16's ..
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
it takes 72 hours for a larger muscle to recover, like quads,chest, lats then why 7-10 days for arms,
explain please !!
Similar threads
