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Getbig Bodybuilding Boards => Training Q&A => Topic started by: ignorance on September 27, 2006, 07:51:42 AM
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I look in the mirror from a side view and my Tri's pop out like a sluts ass, but the outer head of the Bi does show as much, if at all. I would like to put an exercise into my bis workout that works primarly the outer head. Any takers?
(http://www.ebicep.com/images/muscle_man.gif)
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my two main bicep movements have been dumbbell preacher curls and dumbbell hammer curls on the preacher bench...these two exercises alone have blown my bi's up! the hammers especially have filled out the outside portions of my arms.
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DB and BB curls...
the bicep grows as a unit...
get rid of bodyfat to see a more detailed "outer" head...
8)
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not too much is fat, even thou I could lose some. But I'll throw thoses in to the mix. Thanks Guys.
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not too much is fat, even thou I could lose some. But I'll throw thoses in to the mix. Thanks Guys.
always remember outer grip works inner bi close grip wrks outer..
try standing ez curl close grip,also another tip instead of the reg preacher pull off the seat use the ez curl bar do hanging curls from the other side of the pad
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I do BB curls 3x8
Hammer curls (one arm at a time) 3x8
Seated DB with back against pad to eliminate cheating 3x8 (2 arms together).
davie
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try standing BB curls with the easy curl bar, but hold the inside grip...
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interesting.. Im routine is as follows:
bbar 3x6-8
ez 3x6-8
hammer 2x12
And I haven't see that much of an improvement
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interesting.. Im routine is as follows:
bbar 3x6-8
ez 3x6-8
hammer 2x12
And I haven't see that much of an improvement
maybe increase the weight/drop the weight for the hammer curls. also, is the EZ curl reverse?
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forget about it and concentrate on what you do have.
unless you plan to compete at a high level, why worry?
if you can't get them with that routine, it ain't in the cards.
i have the reverse problem and only ended up overtraining
attempting to get a huge peak. thick but no high peak.
that cursed word 'genetics'
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Stick with one or two excersises per workout, depending on how often you work your biceps.
If you only do one excersise, alternate between hammer curls and regular DB curls.
Or rotate three or four excersises over the course of three or four biceps workouts: BB hammer curl, DB curl, rope hammer curl, seated incline DB curl
I hit biceps with two sets each week, and I pick any random excersise really, just having some fun these days.
YIP
Zack
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I hit biceps with two sets each week, and I pick any random excersise really, just having some fun these days.
uh huh care to post a pic of those pea shooters?
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uh huh care to post a pic of those pea shooters?
LMFAO.
Not really.
Should've mentioned I currently train powerlifting these days, and two sets per week is all I feel my joints can handle right now.
With that being said, never carried any massive guns to begin with... 8)
The benchpress and the different benchpress excersises puts stress on the arms, elbows. A lot of Olympic lifters, powerlifters and strength athletes don't specifically train their biceps.
YIP
Zack
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Agree with HedgeHog. Less is better when biceps are concerned. Hitting from different angles can work for a lot of guy's. One of the better, muched overlooked , bicep mass builders are reverse BB curls. If a straight bar causes wrist discomfort than try switching to a EZ bar.
I have not done a direct bicep exercise in years. The pulling exercises I do handle my needs very well: chins, cleans, up-right rows, etc. And besides curls, for me, are the most boring exercises in the world. Do I lose bicep strength from not doing direct curls? A couple of weeks ago, just to see what was what, I curled 205 for 7 reps, in good form. This was after a set of weighted chins. A guy was benching that weight and I ask if I coud work in a set just for the hell of it. I'm not all that by any means, just an example that biceps size and strength can be kepts quite well without all those set after set of unneeded curls. Good Luck.
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Agree with HedgeHog. Less is better when biceps are concerned. Hitting from different angles can work for a lot of guy's. One of the better, muched overlooked , bicep mass builders are reverse BB curls. If a straight bar causes wrist discomfort than try switching to a EZ bar.
I have not done a direct bicep exercise in years. The pulling exercises I do handle my needs very well: chins, cleans, up-right rows, etc. And besides curls, for me, are the most boring exercises in the world. Do I lose bicep strength from not doing direct curls? A couple of weeks ago, just to see what was what, I curled 205 for 7 reps, in good form. This was after a set of weighted chins. A guy was benching that weight and I ask if I coud work in a set just for the hell of it. I'm not all that by any means, just an example that biceps size and strength can be kepts quite well without all those set after set of unneeded curls. Good Luck.
i have to call bullshit on your 205 for 7 curl claim, no offense.
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We decided to do a little curling contest a few days ago down at the gym. I cheat curled 185 lbs with the EZ bar for two reps. :-[ 8)
The winner, he's a real tank, did one clean rep with 198 lbs. Pretty strict, not the Nasser El Sonbaty-like curl I performed. ;D
Great arms on that guy, he's about 5'8'' and weighs 198 lbs. Natural with 18 inch arms. Huge fcukers. Best arms I've seen on a natural that size.
YIP
Zack
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We decided to do a little curling contest a few days ago down at the gym. I cheat curled 185 lbs with the EZ bar for two reps. :-[ 8)
The winner, he's a real tank, did one clean rep with 198 lbs. Pretty strict, not the Nasser El Sonbaty-like curl I performed. ;D
Great arms on that guy, he's about 5'8'' and weighs 198 lbs. Natural with 18 inch arms. Huge fcukers. Best arms I've seen on a natural that size.
YIP
Zack
that's extremely impressive.
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that's extremely impressive.
The regular bullshitters (Benchpress on Monday and Back and Biceps on Tuesday, never legs) at our gym gives him the usual:
"Hey bro, those be 20 inches guns ait' ?!"
To his credit, he doesn't bite, just gives them a can of reality check.
YIP
Zack
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The regular bullshitters (Benchpress on Monday and Back and Biceps on Tuesday, never legs) at our gym gives him the usual:
"Hey bro, those be 20 inches guns ait' ?!"
To his credit, he doesn't bite, just gives them a can of reality check.
YIP
Zack
do you think "JPM" the Samoan faker curls 205 strictly for 7, Zack?
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do you think "JPM" the Samoan faker curls 205 strictly for 7, Zack?
Do you ever leave your computer?
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Sarcasm: DUH!!!
Hope you weren't dumb enough to go to that site.
Good Luck DUH!!!
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Whaddya guys think about the "10 pounds equals 1 inch on the arms" rule?
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Whaddya guys think about the "10 pounds equals 1 inch on the arms" rule?
interesting...it's pretty accurate for me. i have slightly over 18" arms and i've curled 185 for one solid rep a few months back, not much back swing. i was going to try 195 but i like my wrists the way they are...
i only do 4-6 sets for biceps once a week after chest training...
JPM must be a heavy guy to curl that much weight...
8)
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interesting...it's pretty accurate for me. i have slightly over 18" arms and i've curled 185 for one solid rep a few months back, not much back swing. i was going to try 195 but i like my wrists the way they are...
i only do 4-6 sets for biceps once a week after chest training...
JPM must be a heavy guy to curl that much weight...
8)
I don't think it's accurate for me.
But lets see, shall we.
I'll do the EZ-curl for biceps every other week for a couple of months, once I get a solid rep with 185 lbs, not the cheating kind, I'll get back to you with how big the difference will be.
YIP
Zack
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JPM Stats: 34 year old, 238lbs, 6'2, large frame, large bone size. Natural stronger pull than push, which influences the curling strength very much. In college 280-285lbs bwt (football lineman) curl around 230's for 5's, or so, than in regular workouts. Slight knee start and backbend. Always been my style.
But so what? I don't consider that curling weight anything special, just a little above average for a experienced lifter. Most BB'ers use moderate weights and endless sets for biceps rather than slapping on some plates and doing a few sets of heavy cheat curls. Getting the idea than cheat curls (or any other form of cheating) is not the way to curl is incorect. Cheating can be an art form when it's not a version of reverse cleans. A very usefull and productive style of training, from time to time, in any workout year. A lot of guy's may really suprise themselves with new progress when switching to a looser and heavier style of curling. BB's, in my view, will work the biceps much better than DB's with regards to a cheat style. But feel free to try both, whichever to your liking.
Inner biceps or outter head biceps, it will depend on what your own personal potentional at birth was. Getting those impressive full double split bicep's is a genetic gift. As are high peaked or flat bicep development. Always can improve those biceps but the muscle inserts/leverage (among other things) will influence the shape in the final run. Good Luck.
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I don't think it's accurate for me.
But lets see, shall we.
I'll do the EZ-curl for biceps every other week for a couple of months, once I get a solid rep with 185 lbs, not the cheating kind, I'll get back to you with how big the difference will be.
YIP
Zack
Cool...i'll try the same but use the EZ bar as well, when i did 185 it was a straight bar and my friend was warming up for squats and i just tried it for the hell of it. should be a cool test...i'll also try it as strict as possible in a month or so. i haven't been doing BB curls the last month.
8)
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JPM Stats: 34 year old, 238lbs, 6'2, large frame, large bone size. Natural stronger pull than push, which influences the curling strength very much. In college 280-285lbs bwt (football lineman) curl around 230's for 5's, or so, than in regular workouts. Slight knee start and backbend. Always been my style.
But so what? I don't consider that curling weight anything special, just a little above average for a experienced lifter. Most BB'ers use moderate weights and endless sets for biceps rather than slapping on some plates and doing a few sets of heavy cheat curls. Getting the idea than cheat curls (or any other form of cheating) is not the way to curl is incorect. Cheating can be an art form when it's not a version of reverse cleans. A very usefull and productive style of training, from time to time, in any workout year. A lot of guy's may really suprise themselves with new progress when switching to a looser and heavier style of curling. BB's, in my view, will work the biceps much better than DB's with regards to a cheat style. But feel free to try both, whichever to your liking.
Inner biceps or outter head biceps, it will depend on what your own personal potentional at birth was. Getting those impressive full double split bicep's is a genetic gift. As are high peaked or flat bicep development. Always can improve those biceps but the muscle inserts/leverage (among other things) will influence the shape in the final run. Good Luck.
hahahahahaha, you're the biggest bullshitter on this board.
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i thought you gave me that title you asshole! >:(
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i thought you gave me that title you asshole! >:(
you're right up there with him.
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They have got a suicide watch on me at this moment. Sarcasm does not believe anything I have said and I just can't get out of this deep depression I'm in. Does this mean Sarcasm will not PM me anymore with training questions?....Sweet Jesus, say it's not so. I'm crushed...but Good Luck anyway.
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lmao i pay him no mind..there are those that talk big..and those that lift big.
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They have got a suicide watch on me at this moment. Sarcasm does not believe anything I have said and I just can't get out of this deep depression I'm in. Does this mean Sarcasm will not PM me anymore with training questions?....Sweet Jesus, say it's not so. I'm crushed...but Good Luck anyway.
i actually used to believe you knew a lot about training until you claimed the 205 curl for 7 reps, now i know you're full of shit.
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i actually used to believe you knew a lot about training until you claimed the 205 curl for 7 reps, now i know you're full of shit.
I can believe 205 for 7, why not?? There is a guy here at my gym that can do 205 for 12 reps easily, and he isn't on anything and could care less about bodybuilding or anything that has to do with it. So whats the problem? he might be able to curl 250lbs but not press it. it could happen.
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The most painful is BB curls for me. the waist hurts, but that is because I overtrained on close grip one day and fucked it up pretty good. It was leg day for like 2 two weeks. Either way I'll mix it up and try different thing for different days. Thanks a bunch.
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ez barbell curls..
i have phenomenal outer bi heads... which i credit to these .. i used to do these all the time... in my first days of training
no i just stick with straight bar curls to keep the inner head balance with the outer head
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have to call bullshit on your 205 for 7 curl claim, no offense.
hahahaahahahaahahahah Another long-winded paragraph as an excuse to drop numbers along the way. ::)
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try standing BB curls with the easy curl bar, but hold the inside grip...
I dont really believe this "close grip works the outer head" stuff. I feel less stimulation doing it that way.. as long as the palm is facing up, its hitting the bicep.. either its stimulated or its not.. right?
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JPM has been around a long ass time, I believe him...
if you want to "hit the outer head" of the bicep, you have to hit the bicep (obvious I know).
Don't waste time on close grip bullshit, you'll hurt your elbows or wrists.
Don't use an EZ curl bar (why do you want to do anything easy in the gym?)
You may have to drop some lb's to get there but what you have to do is actually turn your palms so that they are facing up and parallel to the ground (use a straight bar). Start light because of the stress on your elbows, but your bi's are fully flexed when your hands are in this position.
and... genetics are a bitch
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spyder curls worked pretty well these pass few weeks. I using that instead of ez curls preacher.
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I dont really believe this "close grip works the outer head" stuff. I feel less stimulation doing it that way.. as long as the palm is facing up, its hitting the bicep.. either its stimulated or its not.. right?
I agree with you.
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interesting.. Im routine is as follows:
bbar 3x6-8
ez 3x6-8
hammer 2x12
And I haven't see that much of an improvement
increase you reps on all sets to 10-12... it will suck at first but it will pay off...
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I tried EZ Curl a couple times, didn't feel it as much in the bis as regular BB curls. Everyone's different though.
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I look in the mirror from a side view and my Tri's pop out like a sluts ass, but the outer head of the Bi does show as much, if at all. I would like to put an exercise into my bis workout that works primarly the outer head. Any takers?
(http://www.ebicep.com/images/muscle_man.gif)
when you are doing your bb curls (or with ez bar) go with a more narrow grip. a wide grip will work the inner portion, a narrow grip will work the outer.
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My workout routine is 3 excercises for bis once a week
standing barbell curls
1 warm up 80# 3 working sets 130#
preacher curls
3 working sets 120#
seated dumbell curls (alternate with hammer every two weeks) Sometimes switch to standing.
3 sets 60# each arm
My arms are currently 19 inches
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Not to be rude but I fucking don't care if you have 19 or 32 inch arms. How is your arm size going to make mine grow? I asked for advice from the community, not for everyones fucking arm size.
Now that I'm done with the 'Hellos'. Narrow works best eh? I'll mix it up. I haven't found much of a different in look or feel so far. Time will tell though.
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i call this thread bullshit.increasing the weight on the barbell is the toughest thing.i have guys in my gym who can't go beyond a total of 90lbs on the bar and yes they are big guys too...this is utter bullshit.ez bar or a straight bar curls,this exercise is by far the toughest exercise of all.the most i have ever seen anyone curl in my gym was this big guy who curled 132lbs for a few reps with 18-19inch arms...so lay off the crack pipes and be real..
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Shadow, I personally have tiny arms, but I've managed to get a good 3 reps with 90lbs at my peak. Don't generalise just because you may not be increasing weight.
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I fucking don't care if you have 19 or 32 inch arms. How is your arm size going to make mine grow? I asked for advice from the community, not for everyones fucking arm size.
hahahahaahahahahah
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Ok I admit i got off the issue at hand. I was trying to point out that you need to be careful not to overtrain the arms. So for outer head reverse barbell curls and seated hammer curls work awesome for me. Ill throw these in every few weeks not all the time. I fine the seated hammer really hits it!
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Shadow, I personally have tiny arms, but I've managed to get a good 3 reps with 90lbs at my peak. Don't generalise just because you may not be increasing weight.
dude 90lbs sounds real and i believe you but some guys here say that they lift 185lbs-205 on the barbell for 3 or 4 cheat reps.even if you cheat you just cannot lift that much weight by any means.hell ronnie coleman has maxed out on 225lbs on the barbell for few reps so how can any one in here curl 200 plus lbs on the bar.also just go and see jay cutlers video NIAB and you would see jay lift really light weight on the barbell, he was even then struggling..in his RTS video he struggles alot on the barbell with moderate weight on it..so i call these 200lbs curl claims all bullshit
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dude 90lbs sounds real and i believe you but some guys here say that they lift 185lbs-205 on the barbell for 3 or 4 cheat reps.even if you cheat you just cannot lift that much weight by any means.hell ronnie coleman has maxed out on 225lbs on the barbell for few reps so how can any one in here curl 200 plus lbs on the bar.also just go and see jay cutlers video NIAB and you would see jay lift really light weight on the barbell, he was even then struggling..in his RTS video he struggles alot on the barbell with moderate weight on it..so i call these 200lbs curl claims all bullshit
Yeah, some claims are pretty ridiculous, but I think BB curls are just like any other exercise. You can go up in weight if you train and eat well enough, but they might not be for everyone. Just comes down to trying it out and seeing how you go.
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I max out @ 135pds for bb curls. Am I superman, I not telling but hell I seem more people throw up single dumbbells curls of 80-100 pounds for a couple of reps yet I have not seen anyone at my gym go pass 155 pounds bb curls. Is it possible sure. Train and diet!
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I max out @ 135pds for bb curls. Am I superman, I not telling but hell I seem more people throw up single dumbbells curls of 80-100 pounds for a couple of reps yet I have not seen anyone at my gym go pass 155 pounds bb curls. Is it possible sure. Train and diet!
"throwing" up the weight isn't the point though... as a bodybuilder you need to focus on the contraction and the pump... throwing dumbbell curls around might just be the easiest way to injure yourself...
as for BB curls, if you use 135lbs for 10 reps you're pretty strong... there are those who use more, but it is irrelevant... what is important is getting the most out of your lifting in terms of muscle gain...
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I do sets of 8-10 with 155 on a flat bar...also curl 80 pound DB's.
train at a real gym and you will see strong men...bally's isn't going to cut it.
8)
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I agree with Overload, if people expose themselves to more serious gym's they would get an idea of what some very strong men can lift. They might even find out that they have the capacity of handling very heavy weight's themselves, with proper workouts. Trying to gage lift's of anyone by reading mag/s or watching video's can be very misleading.
Might also consider adding a few set's of BB reverse curls to a bicep workout for increase strength in the regular BB curl. Partials also can help greatly for size & power. Good Luck.
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I am currently carrying out a study that deals with this topic among other muscles also. It seems most research studies I review come from researchers that do not have much of a weight training or bodybuilding background which is unfortunate because when I look for evidence of something proven to scientifically work, oftentimes I do not find the procedures of the study to follow that of a typical bodybuilding workout, exercises, nutrtiion, supplementation, etc.Bascially I Mean we I can't relate how it can be applied to a bodybuilder's routine when they are performiong the study on someone who has little to know experience weight training. However, during some preliminary trials we were using EMG analysis on the outer long head, inner short head of the biceps, and the brachialis during a lot of different variations of curls. While both heads are active during any type of curl the, long head is most activated when the upper arm falls behind the plane of the body. Incline dumbbell curls (both with a supinated grip and neutral grip work the long head, Incline cable curls, and cable curls where you are facing away from the stack and the cable comes up between your legs, and single arm cable curls with a D-handle and a rope facing away form the rack work the biceps long head the most relative to the short head. Also, its not just the type of exercise but the way you do the exercise that counts. One example I found is the when performing both standing barbell curls the long head was deactivated somewhat when the person brought their elbows forward, but iof their elbows were kept by the side throughout the curl, the long head remained active. One other interesting point, during machine preacher curls, the long head was not extremely active during the begiinning of the curl but became active during the peak contracvtion part of the movement. The machine version has resistance form beginning to end unlike the barbell version. The key to activating the long head is to keep the long head biceps tendon in a somewhat stretched to stretched position so their is tension on the long head biceps. Bring the arm forward somewhat shortens the tendon which means the long head of the biceps cant produce tension until it shortens along with the short head until the long head tendon takes up the slack. Hope I didn't lose anyone.
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Might also consider adding a few set's of BB reverse curls to a bicep workout for increase strength in the regular BB curl. Partials also can help greatly for size & power. Good Luck.
i agree, BB reverses are great and they also hit the brachialis and forearm muscles too. i need to use an EZ bar for these though, they kill my wrist with a barbell.
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true.
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I do sets of 8-10 with 155 on a flat bar...also curl 80 pound DB's.
train at a real gym and you will see strong men...bally's isn't going to cut it.
8)
o rly!!!!!!!!!!!
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hot chicks curling.... works for me...
http://www.youtube.com/watch?v=787bwnyQthM (http://www.youtube.com/watch?v=787bwnyQthM)
funniest loser curling..... ever...
(http://www.youtube.com/watch?v=sl1XrHeG1WI)
a "that's what i'm talking about" moment...
http://www.youtube.com/watch?v=FOSL6TXF97g (http://www.youtube.com/watch?v=FOSL6TXF97g)
another one....
http://www.youtube.com/watch?v=xPLCYdWWBaM (http://www.youtube.com/watch?v=xPLCYdWWBaM)
close second for funniest curl ever
http://www.youtube.com/watch?v=SJ5z-7Wuy0I (http://www.youtube.com/watch?v=SJ5z-7Wuy0I)