biceps

[hmlacrosse]

i kinda feel like i'm not hitting my biceps at all during the workout, they havent been getting the pump and hardness as other muscles, and im starting to think im doing some things wrong. anyone got any info/hints?
thanks guys

 

[GymLift]

Get a big squat, deadlift and bench and you will have big biceps.

 

[hmlacrosse]

anyone got any form input

 

[Vennom96]

What type of exercises are you doing? List your bicep routine.

 

[Ponderosa]

a) vary your exercises. i do the same exercises two workouts in a row, but no more. in other words: today i do straight barebell curls, etc. the next time i train bis, i do straight barebell curls again. but the third time, i do something totally different for bis. gotta switch it up, or your muscle will grow used to the same ol' shit.

b) not a lot of people do it, maybe because it forces you to use moderate weights instead of heavy; but try one arm supported dumbell curls on the ground on a large swiss ball. form is very important...and it's too confusing to explain in words... but i do these about once per month, and it tears the shit outa my bis. plus you can use your free hand to easily assist on the last reps.

 

[Behemoth]

I do incline bicep curls once in a while. Use your 2 RM and once you've busted out the two reps, do eccentric only reps until you hit 10 total reps. Blasts the hell out of my biceps. Though like mranak pointed out, getting real heavy in the core exercises helps a lot. I find that deadlifts with an over/under grip do a lot for my arms...

 

[hmlacrosse]

thanks a lot guys, diego can you elaborate on the swiss ball thing. im interested

 

[Ponderosa]

thanks a lot guys, diego can you elaborate on the swiss ball thing. im interested

i wish i wasn't such a tard, i could maybe draw you a picture. this is a difficult exercise to teach people, especially girls with large breasts cum. but here goes:

ball on floor (duh)
(this’ll be for right hand; do opposite for left)
Kneel on one side of ball, place light dumbbell on opposite side of ball
Lean forward an rest upper torso on the half of the ball facing you.
Lift left knee, planting left foot firmly on the ground slightly wider than shoulders.
Right knee still on ground, extend your right foot back and slightly outwards; you will get much of your support from this slightly extended right leg, with your toes in a sprinter position (I need a drawing board).
Extend your right arm way, way out and down the opposite side of the ball. Your right armpit should be fully supported by the ball, as well as part of your tri, and your upper torso.
Your left arm is used for several things: balance; for me, I don’t want to over extend my curl on the downward motion, so my free hand restricts said movement; and on the last 4 or 5 reps the free hand helps spot.
When you’re firmly in place, push upward, which will rotate the ball forward and allow you to reach the dumbbell and grab it.
Rotate back to your stance, and being the curls. I have very long arms, and even I can do this exercise. And I have a slightly worn-out elbow and torn rotor cuff, but I’m never in any pain with this exercise.
Like anything, it’ll take several weeks of practice before it feels natural. Sorry for my bad writing, it’s late. Cheers.

 

[TRIs]

Diego you are a wise man. You should definitely switch it up every so often.

If you would like to get more development on biceps, try the incline DB curls, hammer curls if you want to get a longer bicep and fill in "the gap."

Another insane thing you could do is straight from the Governor himself (Arnold). Believe me, it kicks your butt.

"Hang Tens":
6 x 10 barbell curls
6 x 10 seated DB curls
6 x 10 seated incline DB curls

You need a partner to do this, or it won't work as well. Keep good form the entire time, and have your partner checking you constantly. When you do the seated curls have him (or her) hold your legs down so you're focused on the biceps only. The trick to this Hang Ten routine as that you do 8 reps by yourself and have your partner help you with the last 2 on each set (and yes, that includes EVERY set, even the 1st set) Use a weight that you can do for 10 reps. Good Luck!

 

[blackbeard]

anak's suggestion was the best
he just left out a minor detail hitting your bi's after doing heavy back work

i would assume you have a whole day devoted to doing bis/tris??? thats most likely why youve stalled

you can do all the fancy tricks you want upside down curls etc..but remember one thing how does your bicep function? it flexes the elbow right? so as long as you are doing a curl with proper form you are working your biceps..you can stand on one leg and let your balls hang out and do a curl-bottom line you are still just flexing te elbow

its not rocket science guys.its hard to tell without seeing you do a curl however i can tell you ive been in the gym a very long time and i very RAREly see someone do curls properly..i see guys with 14" pipes cirling 135 for sets of 3 i should say they are hitching it up and turning it almost inot a deadlift lockout lol

is there a place for cheat curls? yes but you shouldnt be cheating on every set of curls

lets see your total routine as usually that is the root of most peoples problem

 

[hmlacrosse]

dumbell curls - 5 sets - 8-12 reps depending on how i feel
barbell curls/ezbar - 4 sets 8-10 reps
hammer curls - 6 sets 8 reps

reg. back excersizes on the same day

 

[athiktos]

Diego you are a wise man. You should definitely switch it up every so often.

If you would like to get more development on biceps, try the incline DB curls, hammer curls if you want to get a longer bicep and fill in "the gap."

Another insane thing you could do is straight from the Governor himself (Arnold). Believe me, it kicks your butt.

"Hang Tens":
6 x 10 barbell curls
6 x 10 seated DB curls
6 x 10 seated incline DB curls

You need a partner to do this, or it won't work as well. Keep good form the entire time, and have your partner checking you constantly. When you do the seated curls have him (or her) hold your legs down so you're focused on the biceps only. The trick to this Hang Ten routine as that you do 8 reps by yourself and have your partner help you with the last 2 on each set (and yes, that includes EVERY set, even the 1st set) Use a weight that you can do for 10 reps. Good Luck!

HAHA....YES! I have actually been the partner with TRIs during the "Hang Tens" workout by the Govana! These really do work well, you may not want to do them again...Take it from me tho, I joined up with TRIs to do this workout and its a killer.

 

[pretty ricky]

like whoa!thats 15 sets of bi's.i would never grow like that.way to much volume!the last few months i been doing heavy back work and about 2-3 sets bi's,well if you get right down to it all the back work is secondary bi work as well so i guess with all my back work and the 2 sets off dumbell curls.it all adds up to about 6-8 sets.

 

[athiktos]

like whoa!thats 15 sets of bi's.i would never grow like that.way to much volume!the last few months i been doing heavy back work and about 2-3 sets bi's,well if you get right down to it all the back work is secondary bi work as well so i guess with all my back work and the 2 sets off dumbell curls.it all adds up to about 6-8 sets.

RIGHT, my bad...Pretty is right, I only do this like once a month...IF THAT! DO NOT do this all the time, too much for a smaller muscle, dont over train. Thanks for bringin that up Pretty!

 

[blackbeard]

dumbell curls - 5 sets - 8-12 reps depending on how i feel
barbell curls/ezbar - 4 sets 8-10 reps
hammer curls - 6 sets 8 reps

reg. back excersizes on the same day

those exercises are all good..just way to much volume..for example 6 sets of hammers?? the outer bi is such a tiny muscle and while it should be worked it wont do much to increase arm size nor do you need to do that many sets for it

try following up your back work with this
3 WORK sets of your fav kind of curl 8-15 reps..so if you need 3 sets to warm up that is fine but make sure you arent gong to failure on your warm up sets

Hammer curls 2x10
feel free to change it up do all 5 sets of curls etc..just because you doing 15 reps doesnt mean the weight is light it should be heavy but not to heavy that you dont appear to be working your bi's-that means if you need to drop some weight off the bar and leave your ego at the door do it..fuck all the other clowns who curl 150 and have 15" arms

 

[hmlacrosse]

thanks blackbeard. good info bro

 

[matty2412]

I alternate between regular and reverse grip curls throughout my bicep routine. So I'll do 2 sets regular grip and 2 sets reverse and finishing with a total of 10 working sets. Also a good bi exercise is laying face down on a incline bench, letting your arms hang straight down and then curl up.

 

[jackcity10]

chin-ups do it for me. I kind of hate any isolation movements so I dont do curls and curl variations, just chin-ups. I certainly dont have big bi's but they're on par with the rest of me lol.

 

[hmlacrosse]

thanks guys. chin ups i felt really tightened up my bis, and i haven't felt that in a long time.
also, reverse curls hurt a lot i did it on the barbell, maybe it's just not worked enough

 

[hmlacrosse]

this was tonight 12/5/05