what do i need 4 that bicepts hump?

[budrau]

what do i need 4 that biceps hump?

Hey Guys,
I was wondering if any of you Pros/Trainers could tell me what biceps exercises are specificly for gaining that big hump/knot on top of the biceps??? I have "Long Biceps" and i have never been able to get that hump/knot on top of my arm. I am 5'7" @ 182 and arms are 17" unpumped. I have very big Triceps, and yes I do Train my Biceps Very Hard Once a week on Back day. Thanks in Advance!!!

 

[NitroGenX]

Great genetics and preachers. Oh, and flex, flex, flex!

 

[pumpchaser]

First, hitting them once a week's insufficient. Also, try to get to them before another area like back..

Preacher curls using the straight up and down side of the bench, alternate dumbell curls while supinating the hands during the movement, cable curls..

 

[Golden_Muscle]

First, hitting them once a week's insufficient. Also, try to get to them before another area like back..

Preacher curls using the straight up and down side of the bench, alternate dumbell curls while supinating the hands during the movement, cable curls..

hat do you mean? Is once a week not enough?

 

[Mudge]

Once a week is all it takes for me. You cannot increase the peak other than via illusion, you can't reshape a muscle.

Start your routine with hammer curls to hit the brach which will push up the bicep a little during flexation.

 

[string_bean00]

First, hitting them once a week's insufficient. Also, try to get to them before another area like back..

Preacher curls using the straight up and down side of the bench, alternate dumbell curls while supinating the hands during the movement, cable curls..

Biceps are a small muscle. They already get hit through direct and back work. Twice a week would be overkill, I think.

 

[pumpchaser]

Twice a week minimum; thought you guys wanted input? Most of the better BBs are using twice a week, sometimes three..

 

[string_bean00]

Twice a week minimum; thought you guys wanted input? Most of the better BBs are using twice a week, sometimes three..

We do want input, but we can all discuss and argue in a civil manner too.



You have to remember that most BBs are on high amounts of gear, which greatly reduces their recovery time.

 

[Chips]

Biceps are a small muscle. They already get hit through direct and back work. Twice a week would be overkill, I think.

Well put!

 

[Insane_Man]

I hit every muscle 3 times a week.

The limitation is CNS stress, not the muscle itself.

In some studies, they put animal's muscles under stress for days on end, and they still grow.

Arm work really puts a fairly small amount of stress on your CNS, since they are such a small muscle group.

Hell, some people I know work arms 6 days a week.

Just keep the number of sets down to accomidate the increased freuquency.

 

[string_bean00]

I hit every muscle 3 times a week.

The limitation is CNS stress, not the muscle itself.

In some studies, they put animal's muscles under stress for days on end, and they still grow.

Arm work really puts a fairly small amount of stress on your CNS, since they are such a small muscle group.

Hell, some people I know work arms 6 days a week.

Just keep the number of sets down to accomidate the increased freuquency.

What's your split look like IM? I'm just curious as to how much volume you use and how you pair up the muscle groups.

 

[Insane_Man]

I do full body 3 times a week.

Deadlift
Squat
DB Bench X2
Dips X2
Military Press
Calves X2
Weighted Crunches X2
Biceps X2
Triceps X2
BO Row
Chins
Leg Extension

Anything that doesn't say X2 is a single set.

 

[string_bean00]

I do full body 3 times a week.

Deadlift
Squat
DB Bench X2
Dips X2
Military Press
Calves X2
Weighted Crunches X2
Biceps X2
Triceps X2
BO Row
Chins
Leg Extension

Anything that doesn't say X2 is a single set.

Now for these single sets, is it an absolute balls the wall set to failure, or do you stop somewhat short of failure?



I'm really intrigued by this split you have.

 

[Insane_Man]

I get close to failure every two weeks or so, as I increase the weights used every workout. So every two weeks, reps drop.

 

[jcp2]

I do full body 3 times a week.

Deadlift
Squat
DB Bench X2
Dips X2
Military Press
Calves X2
Weighted Crunches X2
Biceps X2
Triceps X2
BO Row
Chins
Leg Extension

Anything that doesn't say X2 is a single set.

YOu deadlift and squat three times a week, every week. After a hard deadlift workouit i don't feel good for at least a week.

 

[string_bean00]

YOu deadlift and squat three times a week, every week. After a hard deadlift workouit i don't feel good for at least a week.

But you have to remember he's only doing one workset. I imagine the recovery time from one workset is extremely minimal.

 

[jcp2]

But you have to remember he's only doing one workset. I imagine the recovery time from one workset is extremely minimal.

If i hit failure on deads i am dizzy and want to vomit. that is all i usually do is one workset, maybe two.

 

[Insane_Man]

With progressive loading, I go from below my 15 rep max to my 5 rep max over 6 weeks (For example, last week was like this: Sunday 295 Tues 305 Thurs 315). The last week is real tough but next to that, high rep deads even at sub max weights are the hardest.

If I were to lift to failure every day though, I probably wouldn't last a week

 

[Mudge]

Twice a week minimum; thought you guys wanted input? Most of the better BBs are using twice a week, sometimes three..

Albert Beckles, peaks on a 70 year old man that would put almost anyone to shame.

Biceps and triceps, every 2 weeks.

 

[Mudge]

The limitation is CNS stress, not the muscle itself.

And the health of your connective tissues.