Thread: Bicep no progress

Im also in your position kind of, my triceps DOMINATE my arms. IMO, even though all the pros tell u dont have a day for arms, i like to have a separate day for arms. I feel that is the only way my arms get huge and results speak for themselves.

Always keep in mind that genetics play a prominent role, but you should be able to increase your strength (if not size).

What have to tried so far? Have you played with the weight, reps, and rest intervals? In other words: What have you done to alter your training density?

Have you tried dropsets or supersets? Have you tried doing your biceps workout on a day other than upper push day (either supplemental or primary)?

As strange as it may sound, some people benefit from no direct biceps workout. Have you tried simply not doing any biceps exercises?

You've said that your other muscles have improved, but by what percentage?

the exercise order in your routine is not good(alwyas do compunds before isolation), and you are doing too much arm isolation. Your doing way too much on pullday, and too much machine for legs. Do cardio on your off days, if you cant get to the gym, jump rope at home, run outside, etc.

Day 1: Monday PM (Pull)
------------------
Seated Row
bent over rows
Weighted Pull-up
Wide Grip Upright Rows
DB Curls

Day 2: Tuesday PM (Push)
-------------------------
DB Flat Bench Press
Incline dumbbell presses
Dumbbell shoulder press or military press (with EZ)
Weighted dips
Triceps Extension

Day 3: Thursday PM (Legs/Cardio)
---------------------------------
DB Single Leg Split Squat
Straight Leg Deadlifts
Leg Press
Leg Curls
Calve Raises

I bet it is your form on the curls, post a video if you can, here are some tips:
1. Keep your elbows stuck too your sides
2. On the negative(when your lowering the weight), do it very controlled and slowly
3. When you curl it squeeze at the top for a couple of seconds.
4. Your going to have to lower the weight to do this, but progress will come.

Leave your ego at the door, and GL.

Originally Posted by mike456

the exercise order in your routine is not good(alwyas do compunds before isolation)

Pre-fatiguing a muscle used in a compound exercise is a perfectly valid technique. Such as doing flys before benching.

10-15 sets of bicep isolation work is too much, also the low reps ( 6-4) are not a good idea for size when training biceps.

Originally Posted by DOMS

Pre-fatiguing a muscle used in a compound exercise is a perfectly valid technique. Such as doing flys before benching.

What the hell is that supposed to mean? Try using words.

Flat Bench is such a big compund, and works so much more than just the chest, you will already be tired from a stupid isolation movement, that you will suck when it somes to benching and lose all the benefits from Bench Pressing, go do 3 sets of DB Flys, and try to bench, tell me why the helll you would do flys before chest. It's just like doing BB curls before BB Bent-over Rows.

Originally Posted by mike456

Flat Bench is such a big compund, and works so much more than just the chest, you will already be tired from a stupid isolation movement, that you will suck when it somes to benching and lose all the benefits from Bench Pressing, go do 3 sets of DB Flys, and try to bench, tell me why the helll you would do flys before chest. It's just like doing BB curls before BB Bent-over Rows.

Nothing wrong with Pre-fatiguing a muscle from time to time.

what is wrong with pre-fatiguing? it is a perfectly valid idea if hypertrophy is your goal.

maybe, but that is his set routine that he has been doing for 6 months

look at his push routine, you think it is good to do tricep pressdowns before Military Press, and Incline DB Press??
I am pretty sure he also has goals of strength, because he keeps mentioning how his curling strength hasn't gone up..

Originally Posted by mike456

look at his push routine, you think it is good to do tricep pressdowns before Military Press, and Incline DB Press??
I am pretty sure he also has goals of strength, because he keeps mentioning how his curling strength hasn't gone up..

No, I do not think that is good. Hitting biceps before back or triceps before chest is a very bad idea.

You 6'2" and 170 lbs. Unless you start adding Bodyweight, you will hit a sticking point in size and strength and stay there. Try putting some more food down the hatch and you might surprize yourself.

Hi All,

Thanks for the replies. A lot to take in!

Starting with the last reply: I am currently adding bodyweight and this has (I think) been helping me lift heavier. About 6 months ago I was 160lbs and I'm now at 174lbs (weight last night post-workout pre-eating). Trust me when I say that I don't put weight on easy, but I'm taking protein supplement and trying to eat as much as possible (but good stuff).

To everyone else, I'll try and take onboard comments about my workout order. As I said in my original post, I do vary the routines from time to time (it hasn't been fixed for 6 months), but I'll admit I'm not always careful to do exercises in the "right" order - I'll make sure not to do biceps before back and triceps before chest.

One question regarding mike456's updated version of my routine: I notice there are exercises that work the same muscles back-to-back, like seated rows followed by bent over rows, and flat DB presses followed by incline - is it ok to do this? I've always had the impression that it's best to work one muscle group, then another, then another, then perhaps back to muscle group 1 again etc. (You'll notice that is how my original routine is setup). Is this bad?

Finally, regarding my bicep work. I've tried pretty much everything I can think of to improve it: different exercises like weighted pullups, bar curls, DB curls, hammers, preachers. I always focus on doing the correct technique as well (I'd go so far to say my form is almost perfect - still elbows, full ROM, slow and controlled on the negative part). After I've done the workout my biceps do look great (pumped) but this soon goes and by the time I do my next pull day, they're back to normal size/strength (so it seems). Would I benefit from doing some extra bicep work on another day (say the Thursday so would still have a few days rest between them)?

I'll try doing more reps per set, as it was suggested that 6 rep sets aren't ideal, so I'll change that for 3x10 reps.

Thanks

Hey
You might want to try an old "biceps burn" routine like the one posted below; just take it easy for the first 2-3 workouts...this method causes an a super-deep burn and it's easy to get VERY sore doing it at first. After that you will know what to expect and you can go all out.

Doc.

ADD 3/4 OF AN INCH TO YOUR BICEPS IN 1 MONTH: A WORKOUT TIP FOR GETTING BIG BICEPS GAINS QUICKLY! NO BULL!!

IF YOU HAVEN'T HEARD OF THIS TRICK BEFORE, TRY IT! YOU WON'T BELIEVE HOW WELL IT WORKS.

BIGGER BICEPS IN 15 SECONDS

A NEW "ECCENTRIC PUMP" APPROACH TO GAINING ARM SIZE.



TRY THIS, IT WORKS, NO KIDDING! IT GIVES A DEEP BURN USING ONLY A BARBELL.

IF YOU'RE LIKE MOST BODYBUILDERS, BIGGER BICEPS ARE A PRIORITY. THEY'RE THE REASON SO MANY MEN SPEND MORE TIME TRAINING ARMS THAN ANY OTHER BODYPART. THE IRONY HERE IS THAT THE BICEPS, UNLIKE THE BACK OR THE LEGS, ARE A RELATIVELY SMALL MUSCLE GROUP AND DON'T DEMAND A BOMBARDMENT OF STIMULUS TO RESPOND TO WEIGHT TRAINING. A FEW WELL CALCULATED SETS ARE ALL YOU NEED TO SEE MAJOR GAINS IN YOUR GUNS.

SO IS 15 SECONDS OF WORK REALLY ALL THAT'S REQUIRED TO GET A PAIR OF ARMS LIKELY TO PUT RONNIE COLEMAN TO SHAME? PROBABLY NOT. BUT A LITTLE 15-SECOND MOVEMENT AT THE END OF EACH SET OF BICEPS WORK MAY MAKE ALL THE DIFFERENCE BETWEEN PACKING MEAT ONTO YOUR ARMS AND JUST GOING THROUGH THE MOTIONS OF ANOTHER INEFFECTIVE WORKOUT.

THE NEXT TIME YOU TRAIN YOUR BICEPS TRY THIS LITTLE TRICK TO INDUCE GREATER GROWTH. IT COMES WITH A CAVEAT ( A WARNING ed.), HOWEVER. IT ISN'T EASY! YOU'LL BE SURPRISED HOW EXTENDING THE SET FOR A QUARTER OF A MINUTE LONGER PUTS SUCH A DEMAND ON YOUR MUSCLES, BUT THAT'S WHAT MAKES IT SO EFFECTIVE. THE BRIGHT SIDE OF THE SITUATION IS, YOU WON'T NEED TO SPEND HALF THE AFTERNOON IN THE GYM BEATING YOUR BIs INTO SUBMISSION. AS FEW AS 3 SETS MAY BE ENOUGH TO ELICIT A FIERCE PUMP AND SPUR ON NEW GROWTH. DON'T BELIEVE IT? THEN CHECK THIS OUT!

>CHOOSE A BICEPS EXERCISE THAT REQUIRES A BARBELL. THE TWO MOST COMMON ARE THE STANDING CURL AND THE SEATED PREACHER -BENCH CURL.

> CURL THE WEIGHT IN THE STANDARD FASHION, USING A POUNDAGE THAT WILL ALLOW FOR NO FEWER THAN 6 REPS AND NO MORE THAN 12.

>ONCE YOU HAVE REACHED NEAR-FAILURE, HOLD THE BAR AT THE MIDWAY POINT OF THE MOVEMENT. THIS IS WHERE THE FUN BEGINS.

>ALLOW THE WEIGHT TO DROP BACK DOWN JUST A FEW INCHES QUICKLY AND DELIBERATELY BEFORE STOPPING IT SHORT. THE EMPHASIS IS ON THE NEGATIVE (LOWERING) PORTION OF THE EXERCISE. THE MOVE SHOULD LOOK SIMILAR TO WHAT YOU'D WOULD EXPERIENCE IF SOMEONE SUDDENLY TUGGED ON THE WEIGHT FOR A SECOND PUSHING IT DOWN UNTIL YOU GOT CONTROL OF IT. THE BAR WILL NOW BE CLOSER TO THE LOWER PORTION OF THE EXERCISE.

>WITHOUT HESITATION SLOWLY BRING THE BAR BACK UP TO THE HALFWAY POINT.

>REPEAT THE ENTIRE PROCESS IN A RAPID PULSE-LIKE STYLE.

>CONTINUE WITH THESE MINI ECCENTRIC REPS UNTIL YOU FEEL A BURN IN YOUR BICEPS. TRY TO KEEP IT UP FOR 15 SECONDS. WORK THROUGH THE PAIN!

YOU WON'T NEED TO WORRY ABOUT INJURING YOURSELF BECAUSE THE STRESS IS IN YOUR STRONGEST RANGE OF MOTION. MOST INJURIES OCCUR WHEN TRAINERS TRY TO LIFT TOO MUCH WEIGHT. THAT ISN'T THE CASE HERE. THE PAIN YOU'LL EXPERIENCE IS FROM BOTH THE BUILDUP OF LACTIC ACID IN THE AREA AND THE VOLUME OF BLOOD YOU'RE FORCING INTO THE MUSCLE. THAT ADDITIONAL BLOOD FLOW SATURATES THE MUSCLES WITH NUTRIENTS, EXPAND THE FIBERS AND STIMULATING NEW GROWTH.

AFTER JUST A FEW SETS USING THIS TECHNIQUE, YOUR BICEPS SHOULD BE SMOKED. IF YOU EXECUTE THIS ROUTINE TWICE A WEEK, YOU CAN EXPECT TO ADD UP TO THREE-QUARTERS OF AN INCH ON YOUR ARMS BY THE END OF ONE MONTH.

ALL YOU NEED IS 15 SECONDS, BUT A TOUGHER 15 SECONDS YOU WON'T LIKELY FIND. ADD IT TO YOUR NEXT BICEPS WORKOUT AND SEE FOR YOURSELF. WHO KNOWS? BEFORE LONG, YOU MAY BE GIVING RONNIE COLEMAN A RUN FOR HIS MONEY. THEN AGAIN...

(MAYBE NOT ed.)

Originally Posted by Dr_Ironman

Hey
You might want to try an old "biceps burn" routine like the one posted below; just take it easy for the first 2-3 workouts...this method causes an a super-deep burn and it's easy to get VERY sore doing it at first. After that you will know what to expect and you can go all out.

Doc.

ADD 3/4 OF AN INCH TO YOUR BICEPS IN 1 MONTH: A WORKOUT TIP FOR GETTING BIG BICEPS GAINS QUICKLY! NO BULL!!

IF YOU HAVEN'T HEARD OF THIS TRICK BEFORE, TRY IT! YOU WON'T BELIEVE HOW WELL IT WORKS.

BIGGER BICEPS IN 15 SECONDS

A NEW "ECCENTRIC PUMP" APPROACH TO GAINING ARM SIZE.



TRY THIS, IT WORKS, NO KIDDING! IT GIVES A DEEP BURN USING ONLY A BARBELL.

IF YOU'RE LIKE MOST BODYBUILDERS, BIGGER BICEPS ARE A PRIORITY. THEY'RE THE REASON SO MANY MEN SPEND MORE TIME TRAINING ARMS THAN ANY OTHER BODYPART. THE IRONY HERE IS THAT THE BICEPS, UNLIKE THE BACK OR THE LEGS, ARE A RELATIVELY SMALL MUSCLE GROUP AND DON'T DEMAND A BOMBARDMENT OF STIMULUS TO RESPOND TO WEIGHT TRAINING. A FEW WELL CALCULATED SETS ARE ALL YOU NEED TO SEE MAJOR GAINS IN YOUR GUNS.

SO IS 15 SECONDS OF WORK REALLY ALL THAT'S REQUIRED TO GET A PAIR OF ARMS LIKELY TO PUT RONNIE COLEMAN TO SHAME? PROBABLY NOT. BUT A LITTLE 15-SECOND MOVEMENT AT THE END OF EACH SET OF BICEPS WORK MAY MAKE ALL THE DIFFERENCE BETWEEN PACKING MEAT ONTO YOUR ARMS AND JUST GOING THROUGH THE MOTIONS OF ANOTHER INEFFECTIVE WORKOUT.

THE NEXT TIME YOU TRAIN YOUR BICEPS TRY THIS LITTLE TRICK TO INDUCE GREATER GROWTH. IT COMES WITH A CAVEAT ( A WARNING ed.), HOWEVER. IT ISN'T EASY! YOU'LL BE SURPRISED HOW EXTENDING THE SET FOR A QUARTER OF A MINUTE LONGER PUTS SUCH A DEMAND ON YOUR MUSCLES, BUT THAT'S WHAT MAKES IT SO EFFECTIVE. THE BRIGHT SIDE OF THE SITUATION IS, YOU WON'T NEED TO SPEND HALF THE AFTERNOON IN THE GYM BEATING YOUR BIs INTO SUBMISSION. AS FEW AS 3 SETS MAY BE ENOUGH TO ELICIT A FIERCE PUMP AND SPUR ON NEW GROWTH. DON'T BELIEVE IT? THEN CHECK THIS OUT!

>CHOOSE A BICEPS EXERCISE THAT REQUIRES A BARBELL. THE TWO MOST COMMON ARE THE STANDING CURL AND THE SEATED PREACHER -BENCH CURL.

> CURL THE WEIGHT IN THE STANDARD FASHION, USING A POUNDAGE THAT WILL ALLOW FOR NO FEWER THAN 6 REPS AND NO MORE THAN 12.

>ONCE YOU HAVE REACHED NEAR-FAILURE, HOLD THE BAR AT THE MIDWAY POINT OF THE MOVEMENT. THIS IS WHERE THE FUN BEGINS.

>ALLOW THE WEIGHT TO DROP BACK DOWN JUST A FEW INCHES QUICKLY AND DELIBERATELY BEFORE STOPPING IT SHORT. THE EMPHASIS IS ON THE NEGATIVE (LOWERING) PORTION OF THE EXERCISE. THE MOVE SHOULD LOOK SIMILAR TO WHAT YOU'D WOULD EXPERIENCE IF SOMEONE SUDDENLY TUGGED ON THE WEIGHT FOR A SECOND PUSHING IT DOWN UNTIL YOU GOT CONTROL OF IT. THE BAR WILL NOW BE CLOSER TO THE LOWER PORTION OF THE EXERCISE.

>WITHOUT HESITATION SLOWLY BRING THE BAR BACK UP TO THE HALFWAY POINT.

>REPEAT THE ENTIRE PROCESS IN A RAPID PULSE-LIKE STYLE.

>CONTINUE WITH THESE MINI ECCENTRIC REPS UNTIL YOU FEEL A BURN IN YOUR BICEPS. TRY TO KEEP IT UP FOR 15 SECONDS. WORK THROUGH THE PAIN!

YOU WON'T NEED TO WORRY ABOUT INJURING YOURSELF BECAUSE THE STRESS IS IN YOUR STRONGEST RANGE OF MOTION. MOST INJURIES OCCUR WHEN TRAINERS TRY TO LIFT TOO MUCH WEIGHT. THAT ISN'T THE CASE HERE. THE PAIN YOU'LL EXPERIENCE IS FROM BOTH THE BUILDUP OF LACTIC ACID IN THE AREA AND THE VOLUME OF BLOOD YOU'RE FORCING INTO THE MUSCLE. THAT ADDITIONAL BLOOD FLOW SATURATES THE MUSCLES WITH NUTRIENTS, EXPAND THE FIBERS AND STIMULATING NEW GROWTH.

AFTER JUST A FEW SETS USING THIS TECHNIQUE, YOUR BICEPS SHOULD BE SMOKED. IF YOU EXECUTE THIS ROUTINE TWICE A WEEK, YOU CAN EXPECT TO ADD UP TO THREE-QUARTERS OF AN INCH ON YOUR ARMS BY THE END OF ONE MONTH.

ALL YOU NEED IS 15 SECONDS, BUT A TOUGHER 15 SECONDS YOU WON'T LIKELY FIND. ADD IT TO YOUR NEXT BICEPS WORKOUT AND SEE FOR YOURSELF. WHO KNOWS? BEFORE LONG, YOU MAY BE GIVING RONNIE COLEMAN A RUN FOR HIS MONEY. THEN AGAIN...

(MAYBE NOT ed.)

I THINK YOU MIGHT WANT TO TYPE IN A LARGER TEXT.

Ok, try spider curls and sumo curls in your next workout (4-6 rep range) and thank me later.

Originally Posted by Dr_Ironman

Hey
You might want to try an old "biceps burn" routine like the one posted below; just take it easy for the first 2-3 workouts...this method causes an a super-deep burn and it's easy to get VERY sore doing it at first. After that you will know what to expect and you can go all out.

Doc.

ADD 3/4 OF AN INCH TO YOUR BICEPS IN 1 MONTH: A WORKOUT TIP FOR GETTING BIG BICEPS GAINS QUICKLY! NO BULL!!

IF YOU HAVEN'T HEARD OF THIS TRICK BEFORE, TRY IT! YOU WON'T BELIEVE HOW WELL IT WORKS.

BIGGER BICEPS IN 15 SECONDS

A NEW "ECCENTRIC PUMP" APPROACH TO GAINING ARM SIZE.



TRY THIS, IT WORKS, NO KIDDING! IT GIVES A DEEP BURN USING ONLY A BARBELL.

IF YOU'RE LIKE MOST BODYBUILDERS, BIGGER BICEPS ARE A PRIORITY. THEY'RE THE REASON SO MANY MEN SPEND MORE TIME TRAINING ARMS THAN ANY OTHER BODYPART. THE IRONY HERE IS THAT THE BICEPS, UNLIKE THE BACK OR THE LEGS, ARE A RELATIVELY SMALL MUSCLE GROUP AND DON'T DEMAND A BOMBARDMENT OF STIMULUS TO RESPOND TO WEIGHT TRAINING. A FEW WELL CALCULATED SETS ARE ALL YOU NEED TO SEE MAJOR GAINS IN YOUR GUNS.

SO IS 15 SECONDS OF WORK REALLY ALL THAT'S REQUIRED TO GET A PAIR OF ARMS LIKELY TO PUT RONNIE COLEMAN TO SHAME? PROBABLY NOT. BUT A LITTLE 15-SECOND MOVEMENT AT THE END OF EACH SET OF BICEPS WORK MAY MAKE ALL THE DIFFERENCE BETWEEN PACKING MEAT ONTO YOUR ARMS AND JUST GOING THROUGH THE MOTIONS OF ANOTHER INEFFECTIVE WORKOUT.

THE NEXT TIME YOU TRAIN YOUR BICEPS TRY THIS LITTLE TRICK TO INDUCE GREATER GROWTH. IT COMES WITH A CAVEAT ( A WARNING ed.), HOWEVER. IT ISN'T EASY! YOU'LL BE SURPRISED HOW EXTENDING THE SET FOR A QUARTER OF A MINUTE LONGER PUTS SUCH A DEMAND ON YOUR MUSCLES, BUT THAT'S WHAT MAKES IT SO EFFECTIVE. THE BRIGHT SIDE OF THE SITUATION IS, YOU WON'T NEED TO SPEND HALF THE AFTERNOON IN THE GYM BEATING YOUR BIs INTO SUBMISSION. AS FEW AS 3 SETS MAY BE ENOUGH TO ELICIT A FIERCE PUMP AND SPUR ON NEW GROWTH. DON'T BELIEVE IT? THEN CHECK THIS OUT!

>CHOOSE A BICEPS EXERCISE THAT REQUIRES A BARBELL. THE TWO MOST COMMON ARE THE STANDING CURL AND THE SEATED PREACHER -BENCH CURL.

> CURL THE WEIGHT IN THE STANDARD FASHION, USING A POUNDAGE THAT WILL ALLOW FOR NO FEWER THAN 6 REPS AND NO MORE THAN 12.

>ONCE YOU HAVE REACHED NEAR-FAILURE, HOLD THE BAR AT THE MIDWAY POINT OF THE MOVEMENT. THIS IS WHERE THE FUN BEGINS.

>ALLOW THE WEIGHT TO DROP BACK DOWN JUST A FEW INCHES QUICKLY AND DELIBERATELY BEFORE STOPPING IT SHORT. THE EMPHASIS IS ON THE NEGATIVE (LOWERING) PORTION OF THE EXERCISE. THE MOVE SHOULD LOOK SIMILAR TO WHAT YOU'D WOULD EXPERIENCE IF SOMEONE SUDDENLY TUGGED ON THE WEIGHT FOR A SECOND PUSHING IT DOWN UNTIL YOU GOT CONTROL OF IT. THE BAR WILL NOW BE CLOSER TO THE LOWER PORTION OF THE EXERCISE.

>WITHOUT HESITATION SLOWLY BRING THE BAR BACK UP TO THE HALFWAY POINT.

>REPEAT THE ENTIRE PROCESS IN A RAPID PULSE-LIKE STYLE.

>CONTINUE WITH THESE MINI ECCENTRIC REPS UNTIL YOU FEEL A BURN IN YOUR BICEPS. TRY TO KEEP IT UP FOR 15 SECONDS. WORK THROUGH THE PAIN!

YOU WON'T NEED TO WORRY ABOUT INJURING YOURSELF BECAUSE THE STRESS IS IN YOUR STRONGEST RANGE OF MOTION. MOST INJURIES OCCUR WHEN TRAINERS TRY TO LIFT TOO MUCH WEIGHT. THAT ISN'T THE CASE HERE. THE PAIN YOU'LL EXPERIENCE IS FROM BOTH THE BUILDUP OF LACTIC ACID IN THE AREA AND THE VOLUME OF BLOOD YOU'RE FORCING INTO THE MUSCLE. THAT ADDITIONAL BLOOD FLOW SATURATES THE MUSCLES WITH NUTRIENTS, EXPAND THE FIBERS AND STIMULATING NEW GROWTH.

AFTER JUST A FEW SETS USING THIS TECHNIQUE, YOUR BICEPS SHOULD BE SMOKED. IF YOU EXECUTE THIS ROUTINE TWICE A WEEK, YOU CAN EXPECT TO ADD UP TO THREE-QUARTERS OF AN INCH ON YOUR ARMS BY THE END OF ONE MONTH.

ALL YOU NEED IS 15 SECONDS, BUT A TOUGHER 15 SECONDS YOU WON'T LIKELY FIND. ADD IT TO YOUR NEXT BICEPS WORKOUT AND SEE FOR YOURSELF. WHO KNOWS? BEFORE LONG, YOU MAY BE GIVING RONNIE COLEMAN A RUN FOR HIS MONEY. THEN AGAIN...

(MAYBE NOT ed.)

Day 1: Monday PM (Pull)
------------------
Seated Row
bent over rows
Weighted Pull-up
Wide Grip Upright Rows
DB Curls

Day 2: Tuesday PM (Push)
-------------------------
DB Flat Bench Press
Incline dumbbell presses
Dumbbell shoulder press or military press (with EZ)
Weighted dips
Triceps Extension

Day 3: Thursday PM (Legs/Cardio)
---------------------------------
DB Single Leg Split Squat
Straight Leg Deadlifts
Leg Press
Leg Curls
Calve Raises

POST A VIDEO OF YOUR FORM, AND WHEN YOU ARE TAKING THE VIDEO DO THE CURLS AS YOU NORMALLY DO THEM, DON'T CHANGE ANYTHING

Are you doing them to failure, or stopping before you hit failure?
with curls sometimes I hit failure and even if I know I cant curl it back up (I get stuck in the half point) I just keep pulling for about 10 seconds, Always keep good form, and don't use the EZ bar use Dumbbells, I always get a better bicep workout when I use a straight bar than dumbbells, and the EZ bar sucks IMO, I can't believe your gym does not have a straight bar, that is fucking pitiful, did you trying asking them to get a straight bar??

Originally Posted by Dr_Ironman

Hey

ADD 3/4 OF AN INCH TO YOUR BICEPS IN 1 MONTH: A WORKOUT TIP FOR GETTING BIG BICEPS GAINS QUICKLY! NO BULL!!

IF YOU HAVEN'T HEARD OF THIS TRICK BEFORE, TRY IT! YOU WON'T BELIEVE HOW WELL IT WORKS.

BIGGER BICEPS IN 15 SECONDS

A NEW "ECCENTRIC PUMP" APPROACH TO GAINING ARM SIZE.


.

lol hahahahahahahaha hohohohohhehehehe


1000 x zillion times

Hi Mike,

I don't really have the ability to take a video of my form, but I'm 99% sure it's ok - I've seen several clips of what is supposed to be correct form (plus explanations of correct form) and I'm confident that I'm doing it right. I also train with a partner and we're pretty strict on each other when it comes to form (always saying if the other's form slips at all).

I'll drop the EZ bar as I'm not convinced it's that great either - it's just the nearest substitute to a flat bar that we've got. I agree it sucks our gym doesn't have a flat bar, but when asked the gym gives some bull about not being insured to have one as all flat bar exercises require a spotter? Sounds like shit to me, but we can't really argue. (There's at least 6 guys I know who are pissed about this).

When you suggest using dumbbells instead, what exercises specifically? I do hammer curls and concentration curls, is there another one that I could do that would mimic the flat bar? Can I do a flat bar motion with two dumbbells? (i.e. hold dumbbells horizontally at waist height and curl together as if they were connected)?

Thanks for the help so far.

try these- http://www.exrx.net/WeightExercises/...clineCurl.html
or these- http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
this 1 looks pretty good, but I never tried it
http://www.exrx.net/WeightExercises/...upineCurl.html
Your form should be way better than that guys do it very slow on the negative, elbows stuck to the side, and squeeze for a couple of seconds at the top, GL

Originally Posted by willapp

Hi Mike,

I don't really have the ability to take a video of my form, but I'm 99% sure it's ok - I've seen several clips of what is supposed to be correct form (plus explanations of correct form) and I'm confident that I'm doing it right. I also train with a partner and we're pretty strict on each other when it comes to form (always saying if the other's form slips at all).

I'll drop the EZ bar as I'm not convinced it's that great either - it's just the nearest substitute to a flat bar that we've got. I agree it sucks our gym doesn't have a flat bar, but when asked the gym gives some bull about not being insured to have one as all flat bar exercises require a spotter? Sounds like shit to me, but we can't really argue. (There's at least 6 guys I know who are pissed about this).

When you suggest using dumbbells instead, what exercises specifically? I do hammer curls and concentration curls, is there another one that I could do that would mimic the flat bar? Can I do a flat bar motion with two dumbbells? (i.e. hold dumbbells horizontally at waist height and curl together as if they were connected)?

Thanks for the help so far.

did u try my technique?

Originally Posted by fufu

I THINK YOU MIGHT WANT TO TYPE IN A LARGER TEXT.

Actually I didn't type it; it's a cut and paste...I wouldn't have used all caps; but you point is valid and well taken.

Doc

Originally Posted by assassin

lol hahahahahahahaha hohohohohhehehehe


1000 x zillion times

Possibly, but it was topical.

Doc