~Bicep training~

kenwood · 11-23-2005, 01:43 PM

i know some ppl don't train their biceps, but when you do a curl bb/ez bar curl should you have yuor elbows in my your side? and the only thing that should be moving is your forearms? and how many seconds should it take you to lower/bring the weight up and are you suppose to pause at the bottom or not make your arms go fully extended? are you suppose to squeeze your bi's at the top of the movement?

kenwood · 11-23-2005, 01:45 PM

maybe the reason i'm not getting that much results in my arms is b/c sometimes i use my back a lil and i don't keep my elbows at my side the whole time and ometimes i flare them out

lnvanry · 11-23-2005, 01:50 PM

Of course keep your elbows on your sides...the only time you shouldn't is during a cheat curl (which should be done sparingly)

Just before the part of the curl where the tension is taken off the bicep (just after 45 degrees) on the curling motion hold, squeeze, and contract the bicep for 2-3sec before finishing the motion. I have always trainded this way for biceps and they have always been one of my strong points.

dougnukem · 11-23-2005, 01:50 PM

I've always tried to maintain my arms closer to my body when curling, but I also have to be mindful of the wrist pain I get when doing this. So on an exercise such as standing BB curls, I will have my arms parallel to my hand grip location and will keep them in this position throughout the movement. But, the 2 exercises I've used in the past that really helped my Bis grow are the Spider Curls and my laying flat on the ground cable curls.

kenwood · 11-23-2005, 02:01 PM

wgat are some good bicep exercises to build you peak and make em thicker?

dougnukem · 11-23-2005, 02:15 PM

BB curls work for me as a great mass builder (thickener if you will). As far as peak contraction builder, I've used high pulley double cable curls. Just an exercise someone suggested to finish my workout with to get that peak. But then again, I may be off that one, as I'm sure someone will point out if I am.

Seanp156 · 11-23-2005, 02:22 PM

Standing BB curls, seated alternating curls, and hammer curls are my favorites, but it's best to use a variety... I try and change it up every time I do curls. As far as getting a better "peak" and "thickening" your biceps, I don't believe there is a specific exercise that helps... Basically it's determined by the overall size of your bicep, and genetics, but some may argue this...

kenwood · 11-23-2005, 02:23 PM

so you think you should do something different for biceps everytime you do them?

dougnukem · 11-23-2005, 02:25 PM

Quote:

Originally Posted by kenwood

what would you say to this biceps routine?
1.bb curls 3x8-10
2.altrnating db curls 3x8-10
well i'm wanting a simple bicep workout that will build width to my bi's and a peak

Looks like a pretty good start to me.

Seanp156 · 11-23-2005, 02:27 PM

Quote:

Originally Posted by kenwood

so you think you should do something different for biceps everytime you do them?

Not necessarily, it's just personal preference. I think it's ok to stick to one or two exercises for 6-8 weeks, then switch it up, but I just prefer doing different things each time.

What you have planned looks alright to me.

kicka19 · 11-23-2005, 02:37 PM

traing ur biceps very sparingly, the less u train the better ur results will be, maybe hit them hard once every 2 -3 weeks

kenwood · 11-23-2005, 02:48 PM

on bb curls do you full extend your arms at the bottom or keep em bent a lil?

dougnukem · 11-23-2005, 02:51 PM

Quote:

Originally Posted by kenwood

on bb curls do you full extend your arms at the bottom or keep em bent a lil?

I fully extend my arms to get a full stretch in my muscles.

kenwood · 11-23-2005, 02:54 PM

do you rest at the bottom of the reps or keep moving at all times until your done with your set?

TheCurse · 11-23-2005, 02:54 PM

i use a full rom 99% of the time on everything.

Seanp156 · 11-23-2005, 02:55 PM

Quote:

Originally Posted by TheCurse

i use a full rom 99% of the time on everything.

Hey Curse, haven't seen you post in a while.

kenwood · 11-23-2005, 02:56 PM

my next bicep workout which will be friday i'm goin to try bb curls and seated db culs..i've been using ez bar and it seems to do nothing for my bi's

Squaggleboggin · 11-23-2005, 02:58 PM

Since you asked what exercises work for different people, I'm going to be different and say that I find compound exercises to be great. I used to do DB curls, then hammer curls, then BB curls, then spider curls. Quite frankly, I found them to be a waste of time once I started doing pull ups and yates rows. My bicep strength has come from primarily pull ups, but I could definitely feel them being worked with the yates row when I was beginning to use the movement as well. Maybe I'm just obsessed with compound movements...

dougnukem · 11-23-2005, 03:05 PM

Quote:

Originally Posted by Squaggleboggin

Since you asked what exercises work for different people, I'm going to be different and say that I find compound exercises to be great. I used to do DB curls, then hammer curls, then BB curls, then spider curls. Quite frankly, I found them to be a waste of time once I started doing pull ups and yates rows. My bicep strength has come from primarily pull ups, but I could definitely feel them being worked with the yates row when I was beginning to use the movement as well. Maybe I'm just obsessed with compound movements...

Obsessor!!

kenwood · 11-23-2005, 03:06 PM

what are yates rows?

Squaggleboggin · 11-23-2005, 03:09 PM

Quote:

Originally Posted by dougnukem

Obsessor!!

You caught me.

Quote:

Originally Posted by kenwood

what are yates rows?

http://www.stumptuous.com/cms/displa...le.php?aid=121

TheCurse · 11-23-2005, 03:31 PM

Quote:

Originally Posted by Seanp156

Hey Curse, haven't seen you post in a while.

whats up sean p, yea ive been busy, and my new girl keeps me chained up in the bedroom so i dont get to post much.

Triple Threat · 11-23-2005, 03:33 PM

Quote:

Originally Posted by kenwood

maybe the reason i'm not getting that much results in my arms is b/c sometimes i use my back a lil

So you're one of those people who does reverse grip power clean bicep curls!

TJ Cline · 11-23-2005, 04:03 PM

My brain just exploded

BigDyl · 11-23-2005, 04:10 PM

I think the principles of EH should be applied to your bicep workout.

Seanp156 · 11-23-2005, 07:39 PM

Quote:

Originally Posted by TheCurse

whats up sean p, yea ive been busy, and my new girl keeps me chained up in the bedroom so i dont get to post much.

Hahaha, well things can't be too bad then.

LAM · 11-23-2005, 07:47 PM

Quote:

Originally Posted by kenwood

wgat are some good bicep exercises to build you peak and make em thicker?

the bicep peak is genetic. you either have it or you don't. no exercise can specifically make the bicep thicker. your training and/or diet make your muscles either hypertrophy or atrophy, genetics determines the rest

11-23-2005, 01:43 PM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	~Bicep training~ i know some ppl don't train their biceps, but when you do a curl bb/ez bar curl should you have yuor elbows in my your side? and the only thing that should be moving is your forearms? and how many seconds should it take you to lower/bring the weight up and are you suppose to pause at the bottom or not make your arms go fully extended? are you suppose to squeeze your bi's at the top of the movement?

11-23-2005, 02:22 PM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,274 Photos: 11	Standing BB curls, seated alternating curls, and hammer curls are my favorites, but it's best to use a variety... I try and change it up every time I do curls. As far as getting a better "peak" and "thickening" your biceps, I don't believe there is a specific exercise that helps... Basically it's determined by the overall size of your bicep, and genetics, but some may argue this...
	My Journal

11-23-2005, 02:54 PM	#15
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	i use a full rom 99% of the time on everything.
	Still Alive.

11-23-2005, 02:58 PM	#18
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Since you asked what exercises work for different people, I'm going to be different and say that I find compound exercises to be great. I used to do DB curls, then hammer curls, then BB curls, then spider curls. Quite frankly, I found them to be a waste of time once I started doing pull ups and yates rows. My bicep strength has come from primarily pull ups, but I could definitely feel them being worked with the yates row when I was beginning to use the movement as well. Maybe I'm just obsessed with compound movements...
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-23-2005, 04:03 PM	#24
TJ Cline Member Join Date: May 2005 Posts: 12,544	My brain just exploded
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-23-2005, 01:45 PM	#2
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	maybe the reason i'm not getting that much results in my arms is b/c sometimes i use my back a lil and i don't keep my elbows at my side the whole time and ometimes i flare them out

11-23-2005, 01:50 PM	#3
lnvanry primeau Join Date: Nov 2004 Location: Phoenix Posts: 3,105 Photos: 12	Of course keep your elbows on your sides...the only time you shouldn't is during a cheat curl (which should be done sparingly) Just before the part of the curl where the tension is taken off the bicep (just after 45 degrees) on the curling motion hold, squeeze, and contract the bicep for 2-3sec before finishing the motion. I have always trainded this way for biceps and they have always been one of my strong points.

11-23-2005, 01:50 PM	#4
dougnukem The American Dream Elite Member Join Date: Sep 2005 Location: Fort Walton Beach, FL Posts: 1,802 Photos: 6	I've always tried to maintain my arms closer to my body when curling, but I also have to be mindful of the wrist pain I get when doing this. So on an exercise such as standing BB curls, I will have my arms parallel to my hand grip location and will keep them in this position throughout the movement. But, the 2 exercises I've used in the past that really helped my Bis grow are the Spider Curls and my laying flat on the ground cable curls.

11-23-2005, 02:01 PM	#5
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	wgat are some good bicep exercises to build you peak and make em thicker?

11-23-2005, 02:15 PM	#6
dougnukem The American Dream Elite Member Join Date: Sep 2005 Location: Fort Walton Beach, FL Posts: 1,802 Photos: 6	BB curls work for me as a great mass builder (thickener if you will). As far as peak contraction builder, I've used high pulley double cable curls. Just an exercise someone suggested to finish my workout with to get that peak. But then again, I may be off that one, as I'm sure someone will point out if I am.

11-23-2005, 02:23 PM	#8
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	so you think you should do something different for biceps everytime you do them?

11-23-2005, 02:48 PM	#12
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	on bb curls do you full extend your arms at the bottom or keep em bent a lil?

11-23-2005, 02:56 PM	#17
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	my next bicep workout which will be friday i'm goin to try bb curls and seated db culs..i've been using ez bar and it seems to do nothing for my bi's

11-23-2005, 03:06 PM	#20
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	what are yates rows?

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