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Getbig Bodybuilding Boards => Training Q&A => Topic started by: lightweight8 on July 02, 2007, 10:21:15 PM
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I've been doing various bicep exercises and have not been able to get the thickness that I desire. Does anyone have any solid bicep exercises that can help me get them thicker? Thanks for any input.
lightweight8
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hammer curls, revese e-z bar curls
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I've been doing various bicep exercises and have not been able to get the thickness that I desire. Does anyone have any solid bicep exercises that can help me get them thicker? Thanks for any input.
lightweight8
Obviously you've got to be more specific in what you're doing re: exercises & frequency.
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I've been doing various bicep exercises and have not been able to get the thickness that I desire. Does anyone have any solid bicep exercises that can help me get them thicker? Thanks for any input.
lightweight8
Agreed. Stats?
Please don't sign your posts.
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Wide grip barbell curls with a straight bar
Incline dumbell curls
Preacher Curls with straight bar........elbows in close,hands/grip wide
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I hit my bi's twice and tri's twice a week to try to get my arms thick. I do preacher curls 3x8 wide and close grip, hammer curls 3x10, and strait bar curls 4x8. Am I over training them or just not focusing on better routines? Thanks for the insight so far guys.
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Vary your bicep exercises as in change them up every time you work them. Give them something new to look at all the time. Don't over do it. Most people can grow easily on 4-6 hard working sets with 2 sets per exercise. DON'T FORGET TO WORK THE BRACHIALIS! It'll give the arm an overall wider/thicker look. Do your hammers across the body to hit it well. DO NOT DO YOUR HAMMERS LIKE YOU'D NORMALLY CURL! THIS HITS THE BICEP! YOU'RE TARGETING THE BRACHIALIS! Reverse curls, hammers, ez-bars, cables, different grips and angles all make a difference. Never giving them a good look at an exercise long enough for them to adapt has given me an extra 1/2" on my arms in two months. I train my tri's the same way.
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BB cheat crls. Seated DB incline curls.
DB row up to the heaviest stuff you can single rep every 10 days.
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Heavy BB curls (cheating with a slight knee jerk and body English..avoid doing curl grip cleans). After a few sets of cheating curls, add about 20 lbs ,or so, and do halfway up rep partials..controlling them all the way. Than follow with a couple sets of curls starting from the top position and lower half way down and than back up again.... controlling them all the way. Use a straight bar if you can, for all sets. This is a version of the old 21's (or 7's..7X3=21). Only difference is that there is no stopping with the original 21's; full 7 reps, than half way up 7 reps and finally 7 rep to the half way down position. With the first mentioned way of doing it, with a 60-90 rest between sets/exercises, a much heavier weight is used. That's what we are looking for. Why 7 reps each set?....I do not have a clue. Thickness/width should be the outcome for the biceps.
Can do reverse BB curls rather than regular curls if you wish for a whole different feel to the bicep development. In any regard, this version of 21's will be the only bicep exercise needed, if worked hard enough each workout. Good luck.
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I've found that doing BB curls, incline curls, EZ bab preacher curls and hummer curls (DB's to the mid chest) but you have to work on your tris as well. to get that rounded arms. I've foud the revese grip pushdowns works great for me. you can spot build but it would like a half of an upper arm
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for widenong the bi's..
hammer curls
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Wide grip barbell curls with a straight bar
Incline dumbbell curls
Preacher Curls with straight bar........elbows in close,hands/grip wide
Doesn't this kind of grip pay unnecessary stress on wrist and elbow joints ?(especially with BB since the movement is very ristricted)
although Hammer curls are my fav Bis exercise,I don't have good BRACHIALIS. Don't know why but Hammer doesn't seems to hit my BRACHIALIS, never feel any pump there :(
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I've been doing various bicep exercises and have not been able to get the thickness that I desire. Does anyone have any solid bicep exercises that can help me get them thicker? Thanks for any input.
lightweight8
nice name lightweight
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heavy BB curls and DB hammer curls and don't use straps!
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Heavy BB curls
Can do reverse BB curls rather than regular curls if you wish for a whole different feel to the bicep development.
awesome advice.
if its thickness your looking for.
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Fat Bar Barrbell work is a great one if you can get hold of one. Very good for grip and forearms and overall.
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I agree with elbows in relatively wide grip. I can realy feel it on the inner portion of the bicep, so they will look fuller from the top. Hammers for hight and peak
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Wide grip barbell curls with a straight bar
if your wrists can take then this is the king
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I'm guessing you are a skinny guy...
if so stick to the hardcore compound movements don't worry so much about lots of sets and movements on the arms, work on pull ups and rows and whatnot for your back
then do a few movements for the bis, be heavy and strict
and don't forget the reverse or hammer curls