Author Topic: bi's ? (Read 2946 times)

KAM · « **on:** May 27, 2007, 06:04:17 PM »

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?

The Squadfather · « **Reply #1 on:** May 27, 2007, 06:37:43 PM »

your biceps get pretty trashed from training back heavy so maybe go light on cable movements and isolate them, see if that works.

chaos · « **Reply #2 on:** May 27, 2007, 06:44:01 PM »

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.

Bast000 · « **Reply #3 on:** May 27, 2007, 06:45:52 PM »

you form must be abysmal if your shoulders are taking over.

KAM · « **Reply #4 on:** May 28, 2007, 05:36:45 PM »

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.

pumpster · « **Reply #5 on:** May 28, 2007, 06:15:29 PM »

Quote from: KAM on May 27, 2007, 06:04:17 PM

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.

Cap · « **Reply #6 on:** May 28, 2007, 06:17:03 PM »

Quote from: KAM on May 28, 2007, 05:36:45 PM

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.

pumpher · « **Reply #7 on:** May 28, 2007, 06:34:26 PM »

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"

chaos · « **Reply #8 on:** May 28, 2007, 08:32:41 PM »

Quote from: KAM on May 28, 2007, 05:36:45 PM

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.

beatmaster · « **Reply #9 on:** May 28, 2007, 08:59:28 PM »

yeah preacher curls........... do some 21 every now and then also (pretty awesome pump)

wes · « **Reply #10 on:** May 29, 2007, 04:57:19 AM »

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.

NoCalBbEr · « **Reply #11 on:** May 29, 2007, 10:41:25 PM »

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.

KAM · « **Reply #12 on:** May 30, 2007, 06:26:06 PM »

thanx for all the help guys ill try it out an let yo know

Cap · « **Reply #13 on:** May 30, 2007, 06:34:32 PM »

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.

NoCalBbEr · « **Reply #14 on:** May 30, 2007, 07:34:22 PM »

Larry Scott?

Get Rowdy · « **Reply #15 on:** June 05, 2007, 02:41:49 AM »

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.

dontknowit · « **Reply #16 on:** June 05, 2007, 04:58:46 AM »

Cable.

SamoanIrishman · « **Reply #17 on:** June 05, 2007, 09:08:00 AM »

Can someone describe a "Spider Curl"?

pumpster · « **Reply #18 on:** June 05, 2007, 11:20:17 AM »

Quote from: SamoanIrishman on June 05, 2007, 09:08:00 AM

Can someone describe a "Spider Curl"?

Lie face-down, arms draped over the top..preacher bench with a greater angle is similar.

climber · « **Reply #19 on:** June 05, 2007, 01:16:36 PM »

work 'em till you get doms in them the next day and you'll be ok...

leonp1981 · « **Reply #20 on:** June 05, 2007, 07:55:11 PM »

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.

NoCalBbEr · « **Reply #21 on:** June 07, 2007, 07:19:50 PM »

are spider curls do laying face down on an inline bench or is that a totally differerent exerise??

Cap · « **Reply #22 on:** June 07, 2007, 09:06:10 PM »

Quote from: NoCalBbEr on May 30, 2007, 07:34:22 PM

Larry Scott?

I think Scott used more weight but he loved the preacher bench and his biceps were huge.

Herc · « **Reply #23 on:** June 08, 2007, 12:03:53 AM »

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.

pumpster · « **Reply #24 on:** June 08, 2007, 05:25:52 AM »

Quote from: Herc on June 08, 2007, 12:03:53 AM

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.