Make Your Biceps Grow!!!

Flex · 10-28-2004, 07:50 PM

It only took me 7 years to figure it out, but i FINALLY learned how to make my biceps grow.

here's a very brief history, then to the secret...
I've always believed in good form, using less weight if neccesary in order to keep the Mindtomuscle connex and grow as much muscle as possible.
Calves, Legs and Chest grew great. Tri's, shoulders,back and traps grew decently. But those damn biceps NEVER seemed to grow. No matter what i did...heavy, light, supersets, etc etc etc, they always lagged. And of course you want big biceps. if any guy says "i don't care bout my bi's", they're lying.

It took me 7 fucking long years to figure out how to make them grow. here's the problem...I have always kept my arms to my sides when doing bi's, BUT, I have naturally wide shoulders, so even when my arms are at my sides while doing biceps BB curls, i don't get the best wo for my biceps.

IT TOOK ME 7 FUCKING YEARS to figure out that i hafta put my elbows IN FRONT OF MY BODY, and sorta "roll" my elbows in AS FAR AS POSSIBLE. its hard to describe, but the best way i can explain it is if you pretend you have handcuffs on, and your wrists and elbows are in very tight in front of you. you try to break those handcuffs by pulling your wrists outward, and your elbows go inward.

THATS THE SECRET. put your elbows in AS FAR AS POSSIBLE (of course keeping everything else constant....full ROM, full contraction at the top, perfect form etc etc)

if your bi's don't grow, try this out, GUARENTEED TO WORK.

FLEX

**CowPimp** · 10-28-2004, 08:04 PM

Interesting. One day, when I start doing some direct bicep work again I will try that. I'll call them "Flex Curls."

shutupntra1n · 10-28-2004, 08:20 PM

Thanks Flex. Good Read!

Flex · 10-28-2004, 08:24 PM

Quote:

Originally Posted by CowPimp

Interesting. One day, when I start doing some direct bicep work again I will try that. I'll call them "Flex Curls."

Flex Curls.

hmmmm. I like it

haha

the main reason for the post is to try to curb discouragement from lagging muscles.

my bi's would NOT grow. now when i do this, i get a pump like never before. i can see more of my biceps when their pumped from this.

so if a muscle refuses to grow, its most likely the form...

BigDyl · 10-28-2004, 08:26 PM

Sort of like close grip preacher curls?

Flex · 10-28-2004, 08:55 PM

Thanks Lis, glad you liked it

Dyl-
see, that's the thing, bro.
When u do close grip preachers, sure your hands are close, but people's elbows tend to flare out during the movement.

if you do close grip, make srue your elbows are in as tight as possible. it may even feel a tad uncomfortable, but it makes ALL the difference.

i feel widegrip is much better, b/c it tends to force your elbows to stay in...

myCATpowerlifts · 10-28-2004, 08:59 PM

lol im sorry it took you so long....

Yea i figured this out kinda a while back...
it was just natural for me though

instead of keeping my arms back to my sides, i would put my whole arms out in front of me

basically resting my elbows on my belly and then do them
to get a full ROM

DOMS · 10-28-2004, 09:47 PM

Hey Flex, that last link in your sig is great! Thanks!

Robboe · 10-29-2004, 05:48 AM

Interesting.

I always make sure i curl with my biceps and not my front delts and lower back.

Tha Don · 10-29-2004, 06:40 AM

WHADDDDUP FLEX!

long tyme bro... yeah thats good advice, i'ma give that a try 4'sure, doubt i could lift it on the weight i'm doin right now got a tendancy to do the 'arnie swing' if you get what i'm sayin, but yo i got a light arms day tomorrow.. perfect timing i guess, i'll put that ish to the test then!

hope u gd man, peace

gmontem · 11-16-2004, 10:44 AM

I tried barbell "flex curls" last night and loved it. Found it a little awkward trying to do DB hammer "flex curls" though. Will try leaning against the wall next week but chances it's a simple matter of dropping some weight do these right.

lilguy_bigdream · 11-16-2004, 01:15 PM

i find i get a better "pump" when i put my elbows behind my body and sqeeze the bi's suuuper hard when i get to the top.
after this i can barely move them.
but ill try you flex curls

LittleKid · 11-16-2004, 05:15 PM

Are you saying to put elbows in front of the stomache, and lift weights (like dumbells) staying in that position?

I'm totally lost if thats not it

dbolman · 11-16-2004, 05:27 PM

Exactly, rest elbows on the stomach. Came to the same conclusion only after years of training, it's never mentioned in magazines or books. Put the elbows out in front, not by your sides, with elbows on either side of your abs. Makes it like a preacher bench movement with your abs as the bench, and removes all the delt strain that is there while doing them the usual way.

LittleKid · 11-16-2004, 09:41 PM

sounds very interesting, i'll try it next time.

Thanks Flex

Phred · 11-16-2004, 10:34 PM

I will use a arm blaster (not sure what else to call it) to hold my elbows still during curls and even on tricep extensions. Look here for a pic http://store.gymcor.com/hedubibl.html

It holds my elbows about even with my stomach. Maybe a few inches back. What is neat about it is when I do tricep extensions, I adjust it so that it is fairly high on my stomach and keeps my elbows from flaring out on the last few reps and I can isolate the tris more. Just another tool to consider.

camarosuper6 · 11-17-2004, 04:09 AM

I got a secret for yall.

Lift heavy.

Flex · 11-17-2004, 10:01 AM

Quote:

Originally Posted by camarosuper6

I got a secret for yall.

Lift heavy.

only as heavy as you can handle with near perfect form, of course

Flex · 11-17-2004, 10:05 AM

update:

i'ma stick with these "flex curls" as long as i keep gaining. haha, love the name. it's like every single time i pump 'em up, i ccan literally see them getting bigger from the last time. I know the difference is mostly psychological, but thats good enough for me.

Young D- whats up my man? been a long time, bro

Littlekid- you got it, buddy

Bi's keepa growin', i keepa smilin'

Keep Pumpin,

FLEX

Minotaur · 11-17-2004, 10:13 AM

Quote:

Originally Posted by gmontem

I tried barbell "flex curls" last night and loved it. Found it a little awkward trying to do DB hammer "flex curls" though. Will try leaning against the wall next week but chances it's a simple matter of dropping some weight do these right.

You can't do hammer flex curls because they are mutually exclusive! What Flex is describing is supinating the biceps. You can also do this by gripping an EZ Curl bar by the inner knurling. It will make your arm supinate.

When you do hammer curls or reverse curls, you are pronating your arm and taking the emphasis off the biceps brachii and putting it on the brachialis, the muscle underneath and to the outside of the biceps. Working the brachialis gives your arm a bit of width.

Flex · 11-17-2004, 10:15 AM

I like how there's SO many views b/c it describes the biceps getting bigger.

I wonder if thish many people would view this thread if it were "Make your legs grow" hahaha

Flex · 11-17-2004, 10:18 AM

Quote:

Originally Posted by Minotaur

What Flex is describing is supinating the biceps. You can also do this by gripping an EZ Curl bar by the inner knurling. It will make your arm supinate.

see, that's the thing, bro.

It's not just like gripping the EZ bar with the inner grip.
It's all about where your elbows are. if i keep my elbows at my side, i don't get the same effect on my bi's as when i put them on either side of my abs (as dbol man mentioned), regardless of grip.

So this thing is all 'bout the elbows...

Minotaur · 11-17-2004, 10:42 AM

Well, when I grip an EZ Curl bar by the inner knurling, my elbows are pretty much in front of me. It's probably all about biomechanics. I'm glad it's something that works. I'll have to look into it too.

Handcuffs, huh!?

I just might... well, nevermind...

Flex · 11-23-2004, 08:11 PM

HAD to bump.

the biceps are coming, the biceps are coming!!!!!!!!!!!!!!!!

I can see new growth every single time i train now. Damn this feels so freakin' good

PreMier · 11-23-2004, 08:15 PM

My arms dont reach infront of me like that

Du · 11-23-2004, 08:26 PM

Quote:

Originally Posted by Flex

HAD to bump.

the biceps are coming, the biceps are coming!!!!!!!!!!!!!!!!

I can see new growth every single time i train now. Damn this feels so freakin' good

Its the enan, not the lift.

j/k bro

Stu · 11-23-2004, 08:54 PM

is this similar to a concentration curl except u are using ur abs to stablise your elbows

Flex · 11-23-2004, 09:53 PM

Quote:

Originally Posted by PreMier

My arms dont reach infront of me like that

sure they do.

pretend your in handcuffs with your arms extended in front of you....
now squeeze your elbows in as close as possible while lowering them to your obliques.
take a wide grip on the bar, and keep those elbows in tight, just like if you were doing rotator cuff ex's with your wrists twisted outwards as far as possible.

i konw it sounds confusing, but you gotta trust me, bro.

THEY'RE COOOOOMIIIIIING

10-28-2004, 07:50 PM	#1
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	Make Your Biceps Grow!!! It only took me 7 years to figure it out, but i FINALLY learned how to make my biceps grow. here's a very brief history, then to the secret... I've always believed in good form, using less weight if neccesary in order to keep the Mindtomuscle connex and grow as much muscle as possible. Calves, Legs and Chest grew great. Tri's, shoulders,back and traps grew decently. But those damn biceps NEVER seemed to grow. No matter what i did...heavy, light, supersets, etc etc etc, they always lagged. And of course you want big biceps. if any guy says "i don't care bout my bi's", they're lying. It took me 7 fucking long years to figure out how to make them grow. here's the problem...I have always kept my arms to my sides when doing bi's, BUT, I have naturally wide shoulders, so even when my arms are at my sides while doing biceps BB curls, i don't get the best wo for my biceps. IT TOOK ME 7 FUCKING YEARS to figure out that i hafta put my elbows IN FRONT OF MY BODY, and sorta "roll" my elbows in AS FAR AS POSSIBLE. its hard to describe, but the best way i can explain it is if you pretend you have handcuffs on, and your wrists and elbows are in very tight in front of you. you try to break those handcuffs by pulling your wrists outward, and your elbows go inward. THATS THE SECRET. put your elbows in AS FAR AS POSSIBLE (of course keeping everything else constant....full ROM, full contraction at the top, perfect form etc etc) if your bi's don't grow, try this out, GUARENTEED TO WORK. FLEX
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

10-28-2004, 08:04 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Interesting. One day, when I start doing some direct bicep work again I will try that. I'll call them "Flex Curls."
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-28-2004, 08:55 PM	#6
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	Thanks Lis, glad you liked it Dyl- see, that's the thing, bro. When u do close grip preachers, sure your hands are close, but people's elbows tend to flare out during the movement. if you do close grip, make srue your elbows are in as tight as possible. it may even feel a tad uncomfortable, but it makes ALL the difference. i feel widegrip is much better, b/c it tends to force your elbows to stay in...
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

10-28-2004, 09:47 PM	#8
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,725 Photos: 6	Hey Flex, that last link in your sig is great! Thanks!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

10-29-2004, 05:48 AM	#9
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Interesting. I always make sure i curl with my biceps and not my front delts and lower back.
	Being held down by The Man

10-28-2004, 08:20 PM	#3
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Thanks Flex. Good Read!

10-28-2004, 08:26 PM	#5
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,736 Photos: 2	Sort of like close grip preacher curls?

10-28-2004, 08:59 PM	#7
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	lol im sorry it took you so long.... Yea i figured this out kinda a while back... it was just natural for me though instead of keeping my arms back to my sides, i would put my whole arms out in front of me basically resting my elbows on my belly and then do them to get a full ROM

10-29-2004, 06:40 AM	#10
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	WHADDDDUP FLEX! long tyme bro... yeah thats good advice, i'ma give that a try 4'sure, doubt i could lift it on the weight i'm doin right now got a tendancy to do the 'arnie swing' if you get what i'm sayin, but yo i got a light arms day tomorrow.. perfect timing i guess, i'll put that ish to the test then! hope u gd man, peace

11-16-2004, 10:44 AM	#11
gmontem Registered User Join Date: Jan 2004 Location: California, USA Posts: 34	I tried barbell "flex curls" last night and loved it. Found it a little awkward trying to do DB hammer "flex curls" though. Will try leaning against the wall next week but chances it's a simple matter of dropping some weight do these right.

11-16-2004, 01:15 PM	#12
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	i find i get a better "pump" when i put my elbows behind my body and sqeeze the bi's suuuper hard when i get to the top. after this i can barely move them. but ill try you flex curls

11-16-2004, 05:15 PM	#13
LittleKid Registered User Join Date: Nov 2004 Posts: 369	Are you saying to put elbows in front of the stomache, and lift weights (like dumbells) staying in that position? I'm totally lost if thats not it
LittleKid Registered User Join Date: Nov 2004 Posts: 369

11-16-2004, 05:27 PM	#14
dbolman Registered User Join Date: Nov 2004 Posts: 30	Exactly, rest elbows on the stomach. Came to the same conclusion only after years of training, it's never mentioned in magazines or books. Put the elbows out in front, not by your sides, with elbows on either side of your abs. Makes it like a preacher bench movement with your abs as the bench, and removes all the delt strain that is there while doing them the usual way.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-16-2004, 09:41 PM	#15
LittleKid Registered User Join Date: Nov 2004 Posts: 369	sounds very interesting, i'll try it next time. Thanks Flex
LittleKid Registered User Join Date: Nov 2004 Posts: 369

11-16-2004, 10:34 PM	#16
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	I will use a arm blaster (not sure what else to call it) to hold my elbows still during curls and even on tricep extensions. Look here for a pic http://store.gymcor.com/hedubibl.html It holds my elbows about even with my stomach. Maybe a few inches back. What is neat about it is when I do tricep extensions, I adjust it so that it is fairly high on my stomach and keeps my elbows from flaring out on the last few reps and I can isolate the tris more. Just another tool to consider.
	If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

11-17-2004, 04:09 AM	#17
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I got a secret for yall. Lift heavy.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-17-2004, 10:05 AM	#19
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	update: i'ma stick with these "flex curls" as long as i keep gaining. haha, love the name. it's like every single time i pump 'em up, i ccan literally see them getting bigger from the last time. I know the difference is mostly psychological, but thats good enough for me. Young D- whats up my man? been a long time, bro Littlekid- you got it, buddy Bi's keepa growin', i keepa smilin' Keep Pumpin, FLEX
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-17-2004, 10:15 AM	#21
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	I like how there's SO many views b/c it describes the biceps getting bigger. I wonder if thish many people would view this thread if it were "Make your legs grow" hahaha
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-17-2004, 10:42 AM	#23
Minotaur Registered User Join Date: Jun 2004 Location: NA Posts: 536 Photos: 4	Well, when I grip an EZ Curl bar by the inner knurling, my elbows are pretty much in front of me. It's probably all about biomechanics. I'm glad it's something that works. I'll have to look into it too. Handcuffs, huh!? I just might... well, nevermind...

11-23-2004, 08:11 PM	#24
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	HAD to bump. the biceps are coming, the biceps are coming!!!!!!!!!!!!!!!! I can see new growth every single time i train now. Damn this feels so freakin' good
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-23-2004, 08:15 PM	#25
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	My arms dont reach infront of me like that
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-23-2004, 08:54 PM	#27
Stu cooking up a storm Elite Member Join Date: Nov 2004 Location: UK Posts: 1,868 Photos: 1	is this similar to a concentration curl except u are using ur abs to stablise your elbows