Ok, for the guys with huge biceps!!

[cyto33]

Are you kidding 18 is tiny. Negative Preacher curls and Bulldogs to failure

see thats what i was thinking also. lol i want to have at least 19-20 but it takes time thats my goal atleast.

Negatives work real well for sure. you will need a spotter for this so you dont hyperextend the arms.

 

[tazman03]

I googled doing Negative bicep curls, and wouldnt ya know I cant find exactly what a Negative curl is......?

No sure if you mean the preacher curls?

 

[boston5520]

you can do negatives with any exercise you need someone to help,but you put more weight than you can curl your partner helps you curl it up and you try to fight it on the way down.do this slow. you need to do these heavy. really helped me on my bench

 

[tazman03]

thanks Boston. I usually do the slow controlled descent anyway, but only with a weight I know I can curl 8-10 reps.

We will see what working my bi's first before my back and adding a few sets of these in there will do today.

You prefer to do these on the preacher bench or standing?

 

[boston5520]

either way its good to switch it up.preacher is harder imo

 

[Mr P]

For the life of me, I cannot get my damn biceps to grow. I can do incline bench and my tries swell instantly, but I can do a full workout for my bi's and nothing other then a little sore in the morning. What the hell!!!

I want to hear some stories of what some of you have done to overcome lagging Bi's.
For whatever reason, genetics in my arms suck. My dad and my Uncle are both stocky as hell and my dad has forearms bigger than some guys legs. So This is irritating to me.

Go heavy for fewer reps, Go more reps, supersets, What lifts are bette4r than others ect....What have you done to help that you saw improvements?

And yes Jamy, I always EAT to GROW lol..... During summer its alot harder given nature of my work though.

as u said eat to grow, in order to grow an inch in u r bi's u have to gain 10 pound of lean mass, thats just it , u can talk blog of how many exercise u do for bi's ,but it all lies on ten pounds per one inch of biceps...

 

[tazman03]

^^^^ I understand that to a degree, but if I gained 10lbs lean mass say mostly in my legs, it doesnt mean my arms are gonna grow an inch......... not trying to sound like a dick, I guess i just dont understand that logic.

Or are you saying I have to gain 5 lbs per arm to equal 1" on each?

I appreciate everyone's responses.

As of now my diet looks something like this.......

6;30am- 1 cup oatmeal
- 6 raw jumbo egg whites

9:30am - 1/2 of my shake which consist's........ Again the following for 1 whole shake only drink 1/2 at a time
-4 raw egg whites
-1 1/2 scoop muscle milk powder
- 3 large strawberries
- 1 cup oatmeal
- 1 1/2 cup 2% milk

12am - usually 2 turkey burgers
- pasta or rice (dont ussually measure, just eat till im full.)

2:30pm - other half shake

4:30-5pm 6 oz cooked weight of chicken or 2 more turkey burgers
- 3/4 or so box mac and cheese

5:30 or 6pm GYM

2 scoops muscle milk after workout
1 or 2 tablespoons natural penut butter
1 or 2 tablespoons honey


9pm - chicken, steak, something equivilant to 40g protein
- 2 cups broccolie or green beans




This is just rough obviously, but its a good idea. I know I should include more complex carbs, but I dont care about extra BF right now.

I am NOT on cycle right now.........
Just using Tribulus, DHEA, and NO-Xplode preworkout.



on a lighter note, we got to the gym way late today so only had an hour to train. I ended up concentrating just on Bi's.
I will go first thing in the morning and train back, then back in the evening to train shoulders. I may start training arms on their own day, because I felt like i got a GREAT Bi workout in today.

I did negatives on a preacher bench. 2 sets close 2 sets wide. at the beginning of the workout and really felt them. continued with my other normal excersises and what a difference. I don't know if it was due to those specifically, or that I dedicated a whole hour just to them. my arms felt swollen today.

 

[Mr P]

10 to 15 pounds body weight per 1 " bicep, u look good why bother adding when u can define more?

 

[tazman03]

Always striving to gain more muscle, arent we all? lol. I have just noticed my bi's always seem to be lacking. Just trying to target them a little more was all. just wanted input for different movements that others found that really work. I just really started doing hammer curls this year consistently. I did them occasionally before. Hopefully these combined with the negatives will help.

 

[Dreaded Pirate Roberts]

The truth is after you get around 20 inches your arms start falling asleep and nigh and ou wake up to swollen hands. It you guys understood the negative sides that come from real size you would be working to look like underwear models.

 

[tazman03]

The truth is after you get around 20 inches your arms start falling asleep and nigh and ou wake up to swollen hands. It you guys understood the negative sides that come from real size you would be working to look like underwear models.

Good thing I will never get my arms close to 20 inches.

 

[Mr P]

Always striving to gain more muscle, arent we all? lol. I have just noticed my bi's always seem to be lacking. Just trying to target them a little more was all. just wanted input for different movements that others found that really work. I just really started doing hammer curls this year consistently. I did them occasionally before. Hopefully these combined with the negatives will help.

oh, my bad, well neg rep bro,wait, ok this is what I do ''dumbell curl 50 pounds or close, 10 reps each bi's slow movement , contracting the bi's then slow movement on the neg, then drop the dumbel, then preacher curl 50 pounds 90 reps same momentom rest between rep, 5 seconds rest, then keep movement contract bi's all the way to 90 reps and neg rep on all 90 rep,and dpr u remind me when I was 25 yrs and with 19 3/8 arms lol yes same symptoms

 

[DADAWG]

The truth is after you get around 20 inches your arms start falling asleep and nigh and ou wake up to swollen hands. It you guys understood the negative sides that come from real size you would be working to look like underwear models.

dont forget how hard it is to hold a cell phone to your ear.that post workout cell phone call is cramp city almost instantly lol.

 

[budthespud]

For the life of me, I cannot get my damn biceps to grow. I can do incline bench and my tries swell instantly, but I can do a full workout for my bi's and nothing other then a little sore in the morning. What the hell!!!

I want to hear some stories of what some of you have done to overcome lagging Bi's.
For whatever reason, genetics in my arms suck. My dad and my Uncle are both stocky as hell and my dad has forearms bigger than some guys legs. So This is irritating to me.

Go heavy for fewer reps, Go more reps, supersets, What lifts are bette4r than others ect....What have you done to help that you saw improvements?

And yes Jamy, I always EAT to GROW lol..... During summer its alot harder given nature of my work though.

Judging from your physique compared to mine , I feel a bit 'under-qualified to offer any advice '. Nevertheless , perhaps you should google ARTHUR JONES . He created the one set per body part workout and was a pioneer in many bodybuilder circuits duringthe 60's and70's. He trained Sergio Oliva and Casey Viatour. I've tried his program and it is quite taxing but it does focus on the negative rep and the 60 second rep.
Arnold tried his program for a day (under Jones' watchful eye) and didn't return after 1 day.
I could go on and on, but I'll let you do the research.......it's a pretty good read.

 

[3J]

The truth is after you get around 20 inches your arms start falling asleep and nigh and ou wake up to swollen hands. It you guys understood the negative sides that come from real size you would be working to look like underwear models.

thats true.. my hands fall asleep when i play video games... and im at about 20 inches myself right now

 

[Mr P]

dont forget how hard it is to hold a cell phone to your ear.that post workout cell phone call is cramp city almost instantly lol.

yes lol, well back when I was 25 ,the cell phones were big phones and really expensive by the minute , I do recall holding my house phone and yes it was a bitch putting stress on those biceps u can feel it alot of weight on ya! lol god damn!,going down memorie lane,..lol

 

[3J]

on var its the worst.. i cant hold my phone to my head for more then a minute without an incredible pump

 

[JuicyJuggalo]

I always work out my compounds first then isolated sets like hi, mid Back rows, pull downs, then I sit on a bench w/2 30-45lbs dumbells doing 3sets 10-15 reps of 3 diff types of curls, palms up(Preacher), palms facing each other (Hammer), and palms down(Reverse grip). When Im on, i increase to 5 sets and weight almost doubles

 

[tazman03]

Damn I got alot of work to catch up to the rest of you, lol.......
It's altright, I have plenty of time to tune and tweak.

I will look it up juicy, thank you.

I will say this though. my Biceps are still on fire from yesterdays workout. thanks for suggesting the Negatives. I always did controlled curls anyway, but never really thought to do them in that manner with a HEAVY weight.

 

[hellawaits77]

My bi's have always sucked, but I've been getting some good results so far the few months by doing some different things.

I've started to add a bit of a swing to Barbell Curls. Not enough to make it a cheat curl, but enough to add a little momentum. Blast it up, and control it slowly on the way down. Very heavy, 6-8 reps. Be sure to warm up, as someone already mentioned, snapping a bicep tendon will suck.

This, combined w/ some exercises going super slow and controlled w/ a good contraction, like w/ Crucifix Curls, Spider Curls, or any kind of Conentration Curls. By bi's still aren't great, but I've definately seen increases in size and strength.