bicep outer heads

[Bimmer]

What exersizes are good for the outer heads of the bis? My inner heads have always been much bigger and still are. Im on a cycle right now and trying to focus on them and am see them catch up a little but not where I want them to be. I tried a new exersize for me the other day that felt absolutely incredible for them. Im gonna do a few extra sets for the one in particular. The movement is using a lat pulldown bar, sitting and leaning all the way back so your back is parrallel to the ground. Then with your palms facing you, arms shoulder width apart, curl to your nose or chin. I havent hit my bis like that in a long time. opinions?

 

[Cymric_Knight]

Close grip curls

 

[faze]

i was reading an article in mens health that menchined something about doing preacher curls backwards... stand on the opposite side of the seat lean over the pad and plant your feet so you dont slide (drop the seat a bit so u dont hit it when you lower your arms)... hope i explained that clear enough...


because regular preacher curls neglected the outer heads because u wouldnt be moving it up and down but instead forward and backward when you reached that point.

 

[Golden_Muscle]

Good thread. Bimmer, I have the same problem that im fixing too.

My inner bicep sticks out like 40 miles, but my outer bicep does not stick outwards much. Hard to explain, but you know.

 

[pullinbig]

if youy want big guns start pullin heavy, squatting heavy and doin heavy back work. it works everytime.

 

[josh81]

if youy want big guns start pullin heavy, squatting heavy and doin heavy back work. it works everytime.

you forgot pushin heavy too

 

[Golden_Muscle]

you forgot pushin heavy too

He cant push heavy, thats why he didnt bring it up.......

hahaha, kidding.

 

[Bimmer]

if youy want big guns start pullin heavy, squatting heavy and doin heavy back work. it works everytime.

Pretty much all my sets consist of reps of 10, 8, 6-4, 2. Then I usually stay around the 6-8 range.

 

[pullinbig]

He cant push heavy, thats why he didnt bring it up.......

hahaha, kidding.

ah... squats is pushing last time i checked.

 

[pullinbig]

Pretty much all my sets consist of reps of 10, 8, 6-4, 2. Then I usually stay around the 6-8 range.

to much

 

[Bimmer]

to much

You think 4 sets an exersize is to much? perhaps I did not describe my routine clearly enough. I do 4 sets an exersize with 3-4 differant exersizes for larger muscles and 4 sets with 2-3 exersizes.

 

[pullinbig]

too much

 

[Bimmer]

too much

Your a powerlifter right? What sort of routine do you usually follow? For example what does your chest routine look like? Iv always wanted to try a seriouse powerlifting routine but dont know where to start.

 

[bob marley]

too much

explain yourself already

 

[josh81]

go to the thread "do deadlifts thicken waist". (its now a sticky)
you will find many examples of his workouts there.

 

[syko]

A great starting powerlifting routine is the following bro....Im on it right now and am seeing awesome gains! All sets consist of three warmup sets and two working sets. warmup sets are all to failiture, and working sets are to failiture below 6 reps.

exersizes done in the order stated....

monday- squats, box squats, leg press
tuesday- flat bench, decline bench, dips, upright rows, tricep xtensions
thursday- deadlifts, close grip reverse pulldowns, bent over barbell rows, wide grip straight bar curls.

on off days, cardio (no more than 30 min.) and abs/calfs if desired.

 

[syko]

For abs, id suggest doing needsize's ab routine...i do it every wed, friday and sunday.....

 

[josh81]

I am also currently on a routine made by pullinbig.
I've had some awesome gains aswell, except there are a few differences between mine and gymphreaks. For instince, I don't do my warmup sets to failure, and only do cardio once per weeks. Abs are usually twice.

 

[syko]

but the one warning about a PL'ers routine is that if u do it intensely enough....you may puke.....Ive never puked before while working out, but once i hit the max intensity of my workouts, especially on leg days, after im done squatting, im just ready to puke....