Outer Biceps

[pjs]

Preacher curl is a classic example of a direct isolation movement that will put on size as well or in fact better than indirect movements.

If indirect compound movement were just as good, there would be all sorts of BBs with great arms who followed this only, and there aren't.

There aren't?  You sure?

You should reread my post.  Again:  I did not say don't do direct arm work.  I did say that if you are 180 pounds and are taller than about 5'4", doing direct arm work should not be your priority, nor should you spend any time worrying about hitting your outer biceps or whatever.  Do a couple of sets of curls a couple of times a week and be done with it.

[romeo]

I agree that certain exercises hit some areas more in practice, not theory. For example, pushdowns and close-grips are never going to build the largest part of the triceps no matter what.

hey pumpster
could you give us some more exercises of this nature (e.g. that will ' build the largest part of the triceps')

ive noticed also, that although you can move more weight on close grip benches, they only hit such a small part of the tris and dont add mass to the thick head down the inside.

i have always thought that certain exercises are worth more than others even though they dont if in with the text book 'mass building' stuff
so what exercises would you say hit the parts of muscles which will really add size / make an impact for the size that they add?

[LongtimeLurker]

I am wondering this too- would the longest head be trained better by something like skullcrushers and/or overhead triceps extensions?

[pumpster]

There aren't?  You sure?

You should reread my post.  Again:  I did not say don't do direct arm work.  I did say that if you are 180 pounds and are taller than about 5'4", doing direct arm work should not be your priority, nor should you spend any time worrying about hitting your outer biceps or whatever.  Do a couple of sets of curls a couple of times a week and be done with it.

I don't think much of your arbitrary statistical rules. Training fundamentals don't change because of height/weight nor has there ever been a rule about doing direct arm work. I have no idea where you came up with those wacky numbers

[pumpster]

hey pumpster
could you give us some more exercises of this nature (e.g. that will ' build the largest part of the triceps')

ive noticed also, that although you can move more weight on close grip benches, they only hit such a small part of the tris and dont add mass to the thick head down the inside.

i have always thought that certain exercises are worth more than others even though they dont if in with the text book 'mass building' stuff
so what exercises would you say hit the parts of muscles which will really add size / make an impact for the size that they add?

Extensions, anything where the elbows are raised up near the shoulders; the larger long triceps head attaches to the shoulder not the arm like the medial and lateral heads, and requires this arm position to be activated fully.

Lying on a flat or slightly declined/inclined bench, seated leaning back with back braced or various angles using cables. Compounds like close-grips, dips & bench dips hit primarily the smaller medial & lateral heads on the sides of the arms.

http://www.getbig.com/boards/index.php?topic=136443.0

http://www.getbig.com/boards/index.php?topic=157319.0

[pjs]

I don't think much of your arbitrary statistical rules. Training fundamentals don't change because of height/weight nor has there ever been a rule about doing direct arm work. I have no idea where you came up with those wacky numbers

Are you serious?

Training absolutley changes based on how advanced you are, and one of the ways you tell how advanced you are (as a bodybuilder) is how much muscle you have gained.

Again, I didn't say don't do arm work.  Are my posts somehow being translated into another language?  WTF are you talking about 'a rule about doing direct arm work'?

[pumpster]

Are you serious?

Training absolutley changes based on how advanced you are, and one of the ways you tell how advanced you are (as a bodybuilder) is how much muscle you have gained.

Again, I didn't say don't do arm work.  Are my posts somehow being translated into another language?  WTF are you talking about 'a rule about doing direct arm work'?

First of all chill on the tough-guy stuff, it's boring.

As far as the rest, i completely understood; the problem is that what i'm saying seems to be going over your head.

[romeo]

hey thanks for the info pumpster,

what else do you think for other bodyparts, exercise that are not exactly 'tezxt book' mass building movements BUT do work extremely well.

for example

chest
shoulders

Also, do you think gaining strenght in big movements e.g. bench press, pull ups is a good way to go? i ahve tried this method in the past, and have gotten stronger and stronger, but no real size gains on one b/p a week training. (diet was in place)

thanks man

[candidate2025]

a really awesome way to work out the outer bicep is doing double bicep flex curls on the pulleys with a single hand straight grip attachment on each end of the pulleys with a reverse grip.(that might be confusing but its the best way i could explain it)

[pumpster]

hey thanks for the info pumpster,

what else do you think for other bodyparts, exercise that are not exactly 'tezxt book' mass building movements BUT do work extremely well.

for example

chest
shoulders

Also, do you think gaining strenght in big movements e.g. bench press, pull ups is a good way to go? i ahve tried this method in the past, and have gotten stronger and stronger, but no real size gains on one b/p a week training. (diet was in place)

thanks man

Read some of the old threads!

[romeo]

lol

i have been, but trawling through almost 13500 posts is no mean feat!!!

thanks all the same.

[pumpster]

lol

i have been, but trawling through almost 13500 posts is no mean feat!!!

thanks all the same.

Just do a search within any board on whatever criteria.