PreMier

hammer curls activate the brachialis, which is under the bicep. it does this because the way your arm is turned its isometric elbow flexion. normal dumbell curls are a dynamic elbow flexion, and they hit the bicep. i would focus on both, but since i do a push/pull split, i do a lot of my back/pull movements with my elbows in dynamic flexion.. thats why i just do hammers at the end so i hit my arms with an isometric flexion movement

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

also, maybe p-funk or cowpimp or DD will chime in, they know a lot more than me

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

tomuchgear

impressive explanation premier.

UFC rocks

i agree, well explaned, thanks.

i was thinking on my pull day if i do pullups with a over hand grip, (palms facing away), then do chin ups with a under hand grip, (palms facing towards me) and then do dumbbell rows, (hands sidewards) then i will be hitting the biceps from all angles. and then i may just finish of with a few sets of an isolation exercise, something like concentrated curls.

what do you think, is this a good pull routine?

striker

any updates or suggestions on my posted program/routine? thanks

tomuchgear

i would add a couple exercises for some variation in your biceps doesnt look like you are doing enough to really stimulate all the fibers.

buening

Hammer curls, heavy bent BB rows (palm up for more bicep recruitment), and weighted neutral grip (hammer) chins. If those don't make your bi's grow then the rest of your body is not growing or your genetics hate you LOL.

Though not relevant to everyone, but a good rule of thumb is in order to gain an inch on your arms you need to gain 25lbs of lean muscle mass.

Don't mess with a lot of isolation bicep workouts and hit some heavy compound movements that involve the biceps. I typically save the isolation lifts (hammer curls) till the end after the rows and chins. My 2 cents

tomuchgear

good point and much better explanation than i gave buening.

striker

THANK YOU for your suggestions. .. and yes i read in t-nation that in order to make your arms bigger a trainee should focus on compound rather than isolation.. ok i will try your advice guys.. i will keep you posted for developments..

btw i think i have the "short" biceps development instead of the "long" type.. so i am expecting it just to be at its peak.. .rather than to be long. .

dontsurfonmytur

Honestly, I realized that most people either have big bi's or big tri's
i am one of those people who always had big tri's but puny bi's. I'm sure within time my bi's will grow, but they will always lag behind my tri's.

buening

It's funny you mention that. I'm the exact opposite. I have a decent bicep peak, but feel my triceps are lagging.

I haven't done curls in probably a year, so my compounds must have done something with the help of genetics.

UFC rocks

i am the same as you, my triceps are a far bit bigger than my biceps. i feel my triceps dont need as much work for them to grow, because ever sience i started lifting i havent ever done much isolation work on them just been doing the compounds, bench press, shoulder press and dips and they have grown well. but as for my biceps, even after all my compounds i still have to do about 4 sets off isolation for the biceps in order for them to keep up the the triceps.

tomuchgear

try only doing three sets of isolation you may be doing to much isolation work. to much can be counterproductive.

UFC rocks

dont worry i am not overtraining, i said ABOUT 4 sets, so that means it depends how i feel. somedays i will do 2 sets, somedays 3 and somedays 4.

tomuchgear

consistancy can help alot as well. i would really just stick with three actual sets of isolation movements. per isolation exercise. for free wieghts i like to do standing ez bar curls, preacher curls, then conentration, or hammercurls. i rely on my back exercises as well. for machines one arm cables, the one arm suspended curls thats bout it for machines.

buening

Be sure to change things up. For instance don't do 3 sets of 10 for six weeks in a row. Vary the sets, reps, and even the exercises and continue to increase weight if possible. Oh yeah, and don't forget to spend time in the kitchen. A good analogy is like a gun. The weights are the trigger and the gym is the bullet. You can pull the trigger all you want and nothing will happen without the bullet. The more you eat (healthy that is) the larger the bullet. I'm sure bigger ammunition is always a good thing in this analogy