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Getbig Bodybuilding Boards => Training Q&A => Topic started by: BiG_Bob on April 01, 2013, 10:42:03 AM
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What exercises work best for creating Huge biceps
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::)
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Personally I use this routine
3 sets of alternating dumbbell curls alternating between grips
3 sets of easy curl "heavy"
3 sets of straight bar curls
3 sets of cable bar curls
3 sets of standing double bicep cable curls
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Personally I use this routine
3 sets of alternating dumbbell curls alternating between grips
3 sets of easy curl "heavy"
3 sets of straight bar curls
3 sets of cable bar curls
3 sets of standing double bicep cable curls
Well, if this gives you full & peaked bis, then continue what you're doing.
I believe this is way too much volume for a relative small muscle.
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Well, if this gives you full & peaked bis, then continue what you're doing.
I believe this is way too much volume for a relative small muscle.
Traditionally I would agree. However I believe because I have done a lot of manual labour when I was younger I believe it takes a lot more to really stimulate growth
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Traditionally I would agree. However I believe because I have done a lot of manual labour when I was younger I believe it takes a lot more to really stimulate growth
When hypertrophy is your goal, you need high intensity. You can only achieve this with low to moderate volume. Compare it with a sprint, you can't sprint a marathon. Which folks have the most mass, sprinters or marathon runners? That's right, the sprinters.
Try 4-6 sets max with strict form (good peak contraction, slow down the negative part and full ROM).
In short: its quality, not quantity.
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When hypertrophy is your goal, you need high intensity. You can only achieve this with low to moderate volume. Compare it with a sprint, you can't sprint a marathon. Which folks have the most mass, sprinters or marathon runners? That's right, the sprinters.
Try 4-6 sets max with strict form (good peak contraction, slow down the negative part and full ROM).
In short: its quality, not quantity.
I understand. However when you work the bicep from so Many angles it has no choice but to grow. I could limit it to 3/4 exercises with much heavier weight but I see better results from my workouts. Plus I've built 20 inch arms natually Can't wait to se my results after my first cycle
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Mentzer would say curl grip pulldowns.
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I understand. However when you work the bicep from so Many angles it has no choice but to grow. I could limit it to 3/4 exercises with much heavier weight but I see better results from my workouts. Plus I've built 20 inch arms natually Can't wait to se my results after my first cycle
I did up to 3 angles in the past, like straight curls, incline curls & preacher curls. But after all these years, I came to the conclusion that a curl is... a curl, it's all about a good contraction/intensity. I keep things very simple by choosing 1 exercise per training, in most cases another one than during my previous training, just for the sake of variation/stimulation.
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http://boards.flexonline.com/viewtopic.php?f=1&t=2585&start=0 (http://boards.flexonline.com/viewtopic.php?f=1&t=2585&start=0)
Dan Hill: Training Series
Last weekend, 11 weeks out of my Pro debut, I had the opportunity again, to have a great photo shooting with Mike Siren in Helsinki. On our two Shooting days we took tons of great pictures and especially the Gym-Series which is showing my training turned out to be extraordinary good. Mike and I decided to use this series not only for a simple gallery but also to explain the Users of Pakkotoisto.com the way I am training.
I hope you enjoy the pictures and maybe they can even motivate you to try out these ideas I am talking about. Train Hard and go for your dreams !
Arms
Biceps :
Like for many tall Bodybuilders, Arms is also for myself a weaker muscle group compared to the rest of the body. That means for me to emphasize the focus on this muscle and to work on it even more special. Truly, Arms and Calves can probably never be big enough. As long as they don’t grow in a totally freaky way they won’t harm your symmetry and for this reason, even people having relatively strong arms, can possibly use my strategy to stimulate the Arms to new levels of growing.
(http://boards.flexonline.com/download/file.php?id=580&sid=30dd644a2cea9559ffb78bac582f6123)
A long time I trained Biceps very heavy and basicly I just focused on the amount of weight.
I allowed myself to cheat in my biceps workouts and for many people (probably the genetically gifted ones) even this seems to work. But after some months or maybe years in my case, I simply had to realize that it is not working for me. The shape of my Biceps is simply not responding on this kind of training. Finally in 2006 I started to change many things. I started a slow and controlled movement. I completely forced myself not to aim for any weights anymore and I realized how the changes started to work.
The results were great so far but after one year I found another big mistake I was doing over the years. I trained the Brachialis only every few weeks, but I seen that this muscle is almost not visible on all of my stage pictures. So the Brachialis became another big part of every Biceps workout. I still need to work on it, but after 2 years I can say that it improved already.
But speaking about the facts of my current Biceps workout, I want to give some numbers:
* 5 Sets: Main Exercise: SZ-Curls, Barbell Curls, Dumbell Curls or Seated Dumbell Curls
* 3 Sets: Isolation Exercise: Concetration-Curls or Scott-curls (Dumbell or Barbell),
* 3 Sets: Brachialis: Hammercurls, Scott-Hammer-Curls or Hammer-curl maschine
* 3 Sets: Pump: High Barbell Curls with light weight or Reverse Barbell Curls
* 4 Supersets of Forearms
(http://boards.flexonline.com/download/file.php?id=581&sid=30dd644a2cea9559ffb78bac582f6123)
You can see the really heavy part of my workout consists only of nine Sets, as the first exercise includes 2 warm-up sets. So I limit my workout to a few exercises and keep the focus on a controlled movement, using the whole range of motion and taking the highest possible amount of weight to get 6-8 reps.
But there is another day of the week, when I train my arms again.
Basicly the heavy training, you read about just a few lines ago, reminds on an European way of training, but on my many trips to the USA I also seen many Americans training quite successfully their arms only by pumping the muscles. I never really get a satisfied feeling by doing only a “pump-trainingâ€
(http://boards.flexonline.com/download/file.php?id=582&sid=30dd644a2cea9559ffb78bac582f6123)
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Agreed. I mostly do this for variation to avoid boredom. However certain curls work the brachial and alternating between traditional curls and hammer curls certainy hits the entire range of motion
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Mentzer would say curl grip pulldowns.
that's true
but he also claimed that some of his clients got bigger calves after they stopped training them altogether
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* 5 Sets: Main Exercise: SZ-Curls, Barbell Curls, Dumbell Curls or Seated Dumbell Curls
* 3 Sets: Isolation Exercise: Concetration-Curls or Scott-curls (Dumbell or Barbell),
* 3 Sets: Brachialis: Hammercurls, Scott-Hammer-Curls or Hammer-curl maschine
* 3 Sets: Pump: High Barbell Curls with light weight or Reverse Barbell Curls
* 4 Supersets of Forearms
LOL, you can't beat poor genetics with bro-science
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For me the barbell curl with a straight bar.
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For me the barbell curl with a straight bar.
Your are correct sir, throw in some concentration curls all you need.
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Agreed. I mostly do this for variation to avoid boredom. However certain curls work the brachial and alternating between traditional curls and hammer curls certainy hits the entire range of motion
Specific exercises hit certain areas more than others, this has been confirmed by EMG studies. But those small differences don't mean a world of difference. I believe it's much more important to train with intensity & good form. Keep in mind: for a musclefiber, a contraction means a contraction, no matter the angle.
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Curls get the girls.
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My arms started to grow when i stopped lifting heavy
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My arms started to grow when i stopped lifting heavy
Are you still training with Paco?
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Are you still training with Paco?
sometime. I dont have time to adjust his time of training lately.
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Lifting heavy is always the key. It forces every fibre of the muscle to respond. This causing t to grow.
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Lifting heavy is always the key. It forces every fibre of the muscle to respond. This causing t to grow.
not really for arms....
arms respond better to moderate weight
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not really for arms....
arms respond better to moderate weight
What do you consider moderate weight. I curl the 80lb dumbbells and 235 on the easy curl bar whole only 185 on the straight bar
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What do you consider moderate weight. I curl the 80lb dumbbells and 235 on the easy curl bar whole only 185 on the straight bar
moderate weight is relative to the person lifting it
but my arms were grown on moderate weight now if i cant rep it for at least 8 i dont do it...
and my arms are quite good..
:)
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moderate weight is relative to the person lifting it
but my arms were grown on moderate weight now if i cant rep it for at least 8 i dont do it...
and my arms are quite good..
:)
I always do between 8/12 reps
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* 5 Sets: Main Exercise: SZ-Curls, Barbell Curls, Dumbell Curls or Seated Dumbell Curls
* 3 Sets: Isolation Exercise: Concetration-Curls or Scott-curls (Dumbell or Barbell),
* 3 Sets: Brachialis: Hammercurls, Scott-Hammer-Curls or Hammer-curl maschine
* 3 Sets: Pump: High Barbell Curls with light weight or Reverse Barbell Curls
* 4 Supersets of Forearms
Bad genetics is a bitch.
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ask philip
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ask philip
Infrared sauna and his George Foreman grill
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Bad genetics is a bitch.
Exactly, if you don't have the genes then spend all your money on protein workout around the clock improvement yes but arms of Arnold no go. Genes rule.
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What exercises work best for creating Huge biceps
Synthol
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great, another "training" gimmick ::)
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I don't wanna come off as being cocky bit I guess I'm blessed genetically cause my arms respond to everything
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I always do between 8/12 reps
there you have it then... you also said your arms are genetically good...
so you should be making great gains... ;)
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Infrared sauna and his George Foreman grill
engineered peptides can go a long way
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Nutrient timing with Banya Sweet Potatoes
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there you have it then... you also said your arms are genetically good...
so you should be making great gains... ;)
My gains are great. Just trying to drop bf% so I can show off the fruits of my labour
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sounds good...
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I lol'd at "biceP"
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(http://65.img.v4.skyrock.net/657/khofo-biceps/pics/2824606026_1.jpg)
(http://t0.gstatic.com/images?q=tbn:ANd9GcR4UCJjgC1gevVJWDbtJwPSMuV0dRb22OCvYmAzc8jmVpwfljXN)
looks to me like you don't need help
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Huh???
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(http://65.img.v4.skyrock.net/657/khofo-biceps/pics/2824606026_1.jpg)
(http://t0.gstatic.com/images?q=tbn:ANd9GcR4UCJjgC1gevVJWDbtJwPSMuV0dRb22OCvYmAzc8jmVpwfljXN)
looks to me like you don't need help
Khofo was top 10 posters of all time. Haters got him in time out.
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OIC. That's funny.
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incline dumbell curls are my favorite bicep exercise
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Why so mean bro
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Agree with straw man but do them Steve Reeves style... he attached a bar which held his triceps still when he curled so it was ultra strict.
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i think hammer curls are sensational....
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i think hammer curls are sensational....
They hit the Brachii outside head and are good for outside forearm growth and will make the arm look thicker from the front. But other direct exercises are needed.
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got to say one thing i find Barbell curls irritate my wrists now.. so i like an ez bar now plus i hit my forearms too. straight bar hits the Bicep better but saves my wrists.. infact i´m going to superset ez curls and ez reverse curls for a real BI/forearm pump !!
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Honestly, the best exercise for bis for me is chins followed by most compound pulling movements.
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got to say one thing i find Barbell curls irritate my wrists now.. so i like an ez bar now plus i hit my forearms too. straight bar hits the Bicep better but saves my wrists.. infact i´m going to superset ez curls and ez reverse curls for a real BI/forearm pump !!
I believe that too many locked positions are bad for the wrist joints anyway, and I experience the same issue with my delts during barbell pressing movements. This is one on the reasons that I prefer DBs over BBs.
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Best Bicep Exercise. The best is what works for different people.
BB curl...with controlled cheating. Or BB Curl partial rep, from 1/4th to a 1/2 ROM
Best Bicep program...A quad set...seriously.
Good Luck
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I believe that too many locked positions are bad for the wrist joints anyway, and I experience the same issue with my delts during barbell pressing movements. This is one on the reasons that I prefer DBs over BBs.
Being very flexible never had a problem barbell curls straight bar. I got a couple people I train and they have the same issue can't curl to failure wrists give out first. I do front squats clean the weight and squat a great exercise but it takes flexibility within the wrists. The Barbell curl still the king with a straight bar if possible. I'm just lucky I guess = genetics.
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Being very flexible never had a problem barbell curls straight bar. I got a couple people I train and they have the same issue can't curl to failure wrists give out first. I do front squats clean the weight and squat a great exercise but it takes flexibility within the wrists. The Barbell curl still the king with a straight bar if possible. I'm just lucky I guess = genetics.
In that case you're blessed.
I had this issue last Tuesday... Started with bent-over BB rows for my back, followed with upright BB rows with a wide grip (all sets without straps or wraps to improve my static grip strength as well. Then I did my BB curls and after 3-4 sets my right wrist started to irritate, so I shaked my hands/wrists to stimulate the blood flow, clenched my teeth and did a final max set.
Today I did DB and single cable work only for my chest, delts & tris.
Yes I agree, straight BB curls are the king, esp during low rep days.
BTW, I also believe that other factors play a role, like RSI issues.
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In that case you're blessed.
I had this issue last Tuesday... Started with bent-over BB rows for my back, followed with upright BB rows with a wide grip (all sets without straps or wraps to improve my static grip strength as well. Then I did my BB curls and after 3-4 sets my right wrist started to irritate, so I shaked my hands/wrists to stimulate the blood flow, clenched my teeth and did a final max set.
Today I did DB and single cable work only for my chest, delts & tris.
Yes I agree, straight BB curls are the king, esp during low rep days.
BTW, I also believe that other factors play a role, like RSI issues.
The BB upright rows were the culprit they pressure the wrist especially on the outside. You may want to try those on a different day from the BB rows.
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Been using a EZ bar (Olympic style) for the up-right's. No special reason, just changed from a straight bar. Find less stress, either narrow, medium or a wider grip, on the wrist/forearms. Still do Hi-Pulls on a regular Olympic bar though. Better rotation for the hands/grip. Guess you could do heavier bent over rows with an E, also. bar.
Using a EZ bar, for some, when doing heavier curls, also gives less stress on the wrist/forearms. The flex of the wrist seems to give the most problems with some guy's, bothering the tendons, joints, etc. Tricep exercises can work well with an EZ bar, if pain in the wrist/forearm area. Good Luck.
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Barbell drag curls are also a very direct bicep exercise...no cheating and not so hard on the wrists.
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Been using a EZ bar (Olympic style) for the up-right's. No special reason, just changed from a straight bar. Find less stress, either narrow, medium or a wider grip, on the wrist/forearms. Still do Hi-Pulls on a regular Olympic bar though. Better rotation for the hands/grip. Guess you could do heavier bent over rows with an E, also. bar.
Using a EZ bar, for some, when doing heavier curls, also gives less stress on the wrist/forearms. The flex of the wrist seems to give the most problems with some guy's, bothering the tendons, joints, etc. Tricep exercises can work well with an EZ bar, if pain in the wrist/forearm area. Good Luck.
do you read other peoples posts? EZ bar has been mentioned Dummy ::)
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do you read other peoples posts? EZ bar has been mentioned Dummy ::)
timeout in 3... 2... 1...
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Been using a EZ bar (Olympic style) for the up-right's. No special reason, just changed from a straight bar. Find less stress, either narrow, medium or a wider grip, on the wrist/forearms. Still do Hi-Pulls on a regular Olympic bar though. Better rotation for the hands/grip. Guess you could do heavier bent over rows with an E, also. bar.
Using a EZ bar, for some, when doing heavier curls, also gives less stress on the wrist/forearms. The flex of the wrist seems to give the most problems with some guy's, bothering the tendons, joints, etc. Tricep exercises can work well with an EZ bar, if pain in the wrist/forearm area. Good Luck.
i love the EZ bar with a narrow grip combined with an old school arm blaster ;D
i seriously use this every week as a finishing move... like a barbell concentration curl at the end of one of my 2 arm workouts
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timeout in 3... 2... 1...
no way piss breath
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:P worked 70 years ago still best way to start putting on size. ;D ;D ;D
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:P worked 70 years ago still best way to start putting on size. ;D ;D ;D
Funky Bro knows ;D
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:P worked 70 years ago still best way to start putting on size. ;D ;D ;D
This is true.
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:P worked 70 years ago still best way to start putting on size. ;D ;D ;D
maybe... i find i get better pronation on the biceps itself with the easy bar and the blaster to keep my elbows together... straight bar in same positions hurts my wrists
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The BB upright rows were the culprit they pressure the wrist especially on the outside. You may want to try those on a different day from the BB rows.
Yes, the upright rows are taxing on your wrists. To minimize this, I use a pretty wide grip. Sometimes I perform them with DBs or two cable pulleys, but the one with an olympic bar is my favorite. I believe that upright rows with some cheats during the last reps are one of the best shoulder mass builders.
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Yes, the upright rows are taxing on your wrists. To minimize this, I use a pretty wide grip. Sometimes I perform them with DBs or two cable pulleys, but the one with an olympic bar is my favorite. I believe that upright rows with some cheats during the last reps are one of the best shoulder mass builders.
there is no doubt that they give your whole shoulder girdle a workout and really are in my opinion in between an isolation and basic move. The wide grip will hit your side delts more and close more traps. Of course all will be hit regardless but the emphasis will be stronger. I can´t do them because of my right shoulder so i do side laterals, raising above shoulder level and shrugs.
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:D
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has anyone tried laying down with your chest on an incline bench and curling like that?
did this today
:D
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has anyone tried laying down with your chest on an incline bench and curling like that?
did this today
:D
Spider curls, yes they feel good, but I feel like pussy with that 'light' weight ;D
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Spider curls, yes they feel good, but I feel like pussy with that 'light' weight ;D
i use the same weight for standing curls as i use compulsive obsessive strict form
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LATELY I HAVE BEEN USING THE GOOD OLD FASHION STANDING EZ BAR CURL......ALONG WITH HAMMER CURLS......4 SETS EACH......6-8 REPS.
THINK I WILL STICK WITH THIS ROUTINE FOR A WHILE.
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When hypertrophy is your goal, you need high intensity. You can only achieve this with low to moderate volume. Compare it with a sprint, you can't sprint a marathon. Which folks have the most mass, sprinters or marathon runners? That's right, the sprinters.
Not the best analogy, as sprinters and marathon runners/cyclists, etc are completely different groups of athletes, with vastly different power to weight ratios for their chosen sports, and completely different training and nutrition programs. You're talking higher short duration power for sprinters, vs higher long duration power for marathon runners/cyclists. The latter being the sports where being overly muscular is detrimental.
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i had a fantastic workout last evening.
very simple, very basic.
alternate db curls 4 sets.......holding the contraction for 2 seconds.........didn't go any higher than 35 pound dumbbells!
then 4 sets of hammer strength preacher curls......65 pounds was all i used.......extremely deep burn in the muscle.
going for quality!!!
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in the last 3 months.....the only exercise I have used for biceps is hammer curls.
pretty damn good movement for the bis.
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tonight I am changing it up........
standing db curls
followed by hammer strength preacher curls
and ending with precor machine curls
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A few of different exercise for the biceps, not commonly used:
Standing BB curl, where as you curl the bar up you also begin bending from the waist about a quarter of the way down. The idea is to touch the forehead with the bar and cramp the biceps them selfs for a second. Than lower to the starting position of the curl, raising the upper body to a standing position again. Lot of intense focus on the biceps this way. Could us a EZ bar, buit most use a straigh bar.
One arm curl, gripping a Olympic bar directly in the middle. Requires balance, calling upon muscle fibers, from the forearms to the biceps, not normally used in regular curling. Whole different feel to this exercise, biceps undergo steady focus. Can use a regular exercise bar, but suggest the Olympic bar for it's longer length.
DB Concentration curl..old school. Putting the whole focus on the mind as you complete a full ROM slower than usual. Bracing the elbow on the insides of the leg, assuring that the biceps do the actual work. A lighte weigh is used, with strict performance...no heaving or jerking allowed.
Good Luck.
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Works best for me :
Curl grip pulldowns and concentration curls
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I AM STARTING TO REALLY DIG SEATED EZ BAR CURLS!!!