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Getbig Bodybuilding Boards => Training Q&A => Topic started by: KAM on May 27, 2007, 06:04:17 PM
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OK guys i have problem with getting my bis to grow i think its because my shoulders take over to much. what are some good exercises to do to keep that from happening?
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your biceps get pretty trashed from training back heavy so maybe go light on cable movements and isolate them, see if that works.
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shoulder taking over??????????
try more isolation exercises to take your shoulders out of the equation.
Preacher curls...or
Stand with your back against a wall works great for keeping curls strict.
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you form must be abysmal if your shoulders are taking over.
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well I'm form is pretty good i think but i just cant seem to get them to grow. i read that some times guys have trouble with there shoulders take over more so i was just curious of some exercises to do just for shits and giggles.
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OK guys i have problem with getting my bis to grow i think its because my shoulders take over to much. what are some good exercises to do to keep that from happening?
-Preachers
-Cable curls, dig your arms into your sides while curling. It'll rest the shoulders and put it more on the bis. Or use an arm blaster.
-Incline DB curls - try different anges and/or use with an arm blaster
-Lying curls using a low pulley.
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well I'm form is pretty good i think but i just cant seem to get them to grow. i read that some times guys have trouble with there shoulders take over more so i was just curious of some exercises to do just for shits and giggles.
I have the same problem and for me it is not form. I like the Olympic bar for preacher curls (wide grip, elbows in like Larry Scott), EZ curl Close grip curl for outer head development (favorite of Tom Prince), DB preachers, Spider curls. All these will take shoulders out and focus mostly on biceps. Make sure you are not curling your wrists either.
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Don't forget to supinate at the wrist while doing dumbell curls.
Most people forget the the secondary function of the bicep is supination at the wrist - these people generally find it difficult to develop a biceps "peak"
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well I'm form is pretty good i think but i just cant seem to get them to grow. i read that some times guys have trouble with there shoulders take over more so i was just curious of some exercises to do just for shits and giggles.
shits and giggles????? HAHAHAHAHa
try this seated low cable curls
sit on the floor, put your elbows on your knees, then curl...........shit and giggle on that.
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yeah preacher curls........... do some 21 every now and then also (pretty awesome pump)
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Drag Curls.............do a Google search and get ready to grow some bis !!
Incline DB Curls will help also,and using the right poundage so cheating is kept to a minimum will help also.
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try to learn to feel the bis working. sqeeze at the top. when curling keep the elbows back and againist your ribs..one tip that I picked up for the Fit Show - was keeping your elbows back and dont let your elbows move in front of you. when your elbos move in front of you, the front delts get into it.
try pre exhause, supersets, drop sets and whatever to get your bis to grow.
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thanx for all the help guys ill try it out an let yo know
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I forget which BBer I read this about but he did preacher curls alot and he said unless he could curl the weight with only bicep contraction then it was too heavy. Apparently this guy only used like 70 lbs on the movement.
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Larry Scott?
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Try heavy negatives on barbell curls. Cheat the weight up, then lower it slowly. Your shoulders wont be able to take work away from the biceps during the negatives.
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Cable.
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Can someone describe a "Spider Curl"?
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Can someone describe a "Spider Curl"?
Lie face-down, arms draped over the top..preacher bench with a greater angle is similar.
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work 'em till you get doms in them the next day and you'll be ok... :)
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You're gonna have to isolate them until you get used to keeping your shoulders out of the movements. Pumpster already mentioned preachers, also concentration curls. Anything where your upper arm is locked in place will stop your shoulders from helping out.
For heavy compound movements, you're gonna have to lower the weights and concentrate on your form until you're got it sorted.
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are spider curls do laying face down on an inline bench or is that a totally differerent exerise??
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Larry Scott?
I think Scott used more weight but he loved the preacher bench and his biceps were huge.
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If you are using proper form your shoulders cant "take over". The motion of a curl isnt a motion that really uses much of the shoulder. Unless you are throwing your elbows way up this cant be the problem. If you are just lower the wieght to a wieght your bicepts can handle and use stricter form. Also Dont train your bicepts with back so they will be fresh and you can then go heavier. There really isnt a majical exercese that is going to make your bicepts grow more than normal barbell or dumbell curls. You just have to eat right and lift hard. Every now and then do something like drop sets or high volume days or something to shock them. Maybe once a month do that.
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If you are using proper form your shoulders cant "take over". The motion of a curl isnt a motion that really uses much of the shoulder. Unless you are throwing your elbows way up this cant be the problem.
I think there are ways to minimize shoulders in the motion. The easiest is to to keep your arms in front of you, with elbows dug into your sides. Or use an arm blaster.
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If your bending over somewhat from the waist, the shoulder girdle influence is reduced quite a bit. A prime example would be the DB concentration curl. Or even cable curls for that matter (can also try overhead cable curls for reduction of shoulder influence). With concentration curls the elbow/tricep is dug into the supporting knee/inner thigh. Even leaning back, like when doing Incline curls, reduces the influences of the shoulders. Most any standing curling exercises will recruit the shoulder girdle for extra support when doing the actual curling arc. In any event, no one is going to completely isolate the biceps. Even the pec's, back and triceps (to a lesser degree) are brought into play when curling. If you were to numb those supporting muscle groups, no or little curling action would be possible. Any muscle area acts as a unit, never by it's self.
Probably the Scott/Gironda stand/bench and overhead cable curls (with a training Bud pressing/holding the elbow in a straight up position) would be the best attempt when the focus is on the biceps. And wanting to take the shoulder girdle out of the element. Also the flat bench curl, sitting on the end of a bench and resting the elbows against that edge while curling (use a towel or pad for the elbows). Another seldom seem one is to lay flat on a bench and curl a pair of DB's from that position. I've suggested elbows dug into the ab's while curling for quite a while now, but for best results a close grip seems to work the best. But help your self to what ever grip suits you the best. Can be very effective as can leaning against a wall with the elbows touching that wall. Also done with the back against a sturdy post. Takes the need for a Arm Blaster away (just my view..whatever; the AB is another hyped piece of equipment but if it works for you than so much the better).
If you wish to include the TUT (Time Under Tension) method with any curling than try the one and one half system. Or the 2/3's ROM rep scheme as mentioned in another thread. Twenty one's are also effected. In any event, dozens of ways to work the biceps for proper results. Good luck..
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If you are using proper form your shoulders cant "take over". The motion of a curl isnt a motion that really uses much of the shoulder. Unless you are throwing your elbows way up this cant be the problem. If you are just lower the wieght to a wieght your bicepts can handle and use stricter form. Also Dont train your bicepts with back so they will be fresh and you can then go heavier. There really isnt a majical exercese that is going to make your bicepts grow more than normal barbell or dumbell curls. You just have to eat right and lift hard. Every now and then do something like drop sets or high volume days or something to shock them. Maybe once a month do that.
I'd like to agree with you but from personal experience I cannot. I find that in any intense arm workout my shoulders, which are a good BP for me, take over. I have great form but I have had training partners tell me before while doing bicep and tricep exercises, and I have better form than they do. If you watch Levrone curl in M3 you can see his strong delts coming into play.