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Biceps?
- Thread starter jkarlos
- Start date
Hit your outer biceps with hammer curls to let your arms do the talkin in a shirt. My gym has this funny bar that allows a 2 handed hammer curl. Any idea what it is called? I find this a hell lot more effective than a single handed hammer curl
bigdavetom
Registered
tri bar for tricepsticons too lol
genetics is definitely going to be part of it...exercise will only get the muscle so big, then you're maxed out. the fascia surrounding the muscle tissue is like a constricting balloon limiting any further growth.
E
ectomorph141
As mentioned above, working back works your biceps a lot more. Pull ups, deadlifts smoke my biceps like crazy. By the time I start doing biceps after back, my biceps want to die.
I also like the incline dumbell curls a lot. I switch it up each week by starting with preacher curls then end with either concentration curls, incline curls, or hammer curls. However I notice that when I do incline dubell curls my hands get numb and tingle toward the end of the workout.
cxpharm
Banned Member
Here's what works for me, personally.
5X5 Ez bar curl (NOT PREACHER)
3X10 Ez bar curl (NOT PREACHER)
Preacher curls 5x5
and of course I do some dumbell work doing 5x5 and 3x10
5X5 Ez bar curl (NOT PREACHER)
3X10 Ez bar curl (NOT PREACHER)
Preacher curls 5x5
and of course I do some dumbell work doing 5x5 and 3x10
Farmers walks, pull ups, chin ups, and rows are good. If you want to some curls I'd recommend doing seated DB hammer curls slowly or preacher curls. I'd do them last though and not to much weight. People on this site don't seem to like curls, I personally like them and I don't think that it'll hurt to do them ya know? So why not.
I mean if your biceps are totally drained after your workout then obviously don't do the curls. If they are pretty tired I'd stay away from them.
I mean if your biceps are totally drained after your workout then obviously don't do the curls. If they are pretty tired I'd stay away from them.
Phineas
Registered
Phineas
Registered
It's not that we don't "like" curls, it's that most people misuse isolation movements. Most people seem to think (I used to be one of them) that there's a muscle there and so they need to do a bunch of exercises specifically for that muscle for it to grow. But, the thing is the biceps are one of many assisting muscles; it's secondary to the larger muscle it supports primarily -- the lats (the largest muscle in the upper body) -- along with other assisting muscles it works in conjunction with.
People tend to put together half-assed programs with the majority of lifts being isolation, simply because they don't understand the muscular system. It is a system, after all. Isolating parts breaks the flow, as is inefficient. You elicit very few growth hormones when you train a small muscle like the biceps. I mean really, look at your quads, and then look at your biceps. I think it's hilarious that men are so obsessed with biceps when they're one of the smallest of the visible muscles!!! Even the triceps are much bigger! What the hell is it about biceps??? I wish built legs and backs was deemed sexy by the majority because that shows dedication and persistence with extremely physically/emotionally taxing lifts like squats, deadlifts, and cleans. Why the fuck do women care so much about a muscle that can be developed easily from doing just a shitload of the simplest movement?
Isolation has its time and place, and that's esthetique refinement and/or strength augmenting. If after focussing primarily or exclusively on compounds and feel your biceps are lagging in the looks department OR if your biceps aren't strong enough to keep up with your lats on rows, etc, then by all means use them STRATEGICALLY.
Lifters can see much better results with bigger movements. Isolation movements shouldn't form programs.
Bodybuilding is often compared to art sculpting. Think of programs like this: basic compound lifts places the foundation clay; more complicated periodization refines the compounds more strategically so that the sculpture can take clear form and shape; isolation movements is the final stage where the sculpture does the very fine touch-ups with the mm-thin needles and picks. Get what I'm saying?
That was from a pure BB'ing standpoint. Performance-wise it's different, but clearly this thread is centered on the appearance of the biceps.
Phineas
Registered
i wouldn't dream of encouraging this sort of behaviour!
Curls are silly enough, let alone cheat curls. Let ALONE cheat curls in a rack!? Just blows my mind. Its 95lbs, why do they need a rack? Can't they lift it from the floor?
Actually, there is one more thing worse.
This is the absolute lowest lifeform in North American gyms...
DRUM ROLL PLEASE!!!!!
Two guys in tapout shirts and jeans BB cheat curling in the squat rack with the other friend "spotting" the one lifting and helping him lift from about 1/3 up while screaming "ALL YOU BRO, ALL YOU!!!" and then they put the bar down and walk around like their dicks are made of gold.
my gym is just as laim, was doing my weekly squats,i had 2 groups of guys come to me asking how long id be, i said join in no probs. no thanks was the reply were doing curls,needless to say i took my time but guess what they sat down and waited..f-ing lmoes.
V-Bar bent-over rows as well.
Phineas
Registered
I'll second that.
I fucking hate that. I would've done extra sets just to be a ballbuster.
It's fuckin' hysterical, yet 100% true. Except the jeans. At my gym I don't really see people in jeans if they're working out.
Phineas
Registered
It's fuckin' hysterical, yet 100% true. Except the jeans. At my gym I don't really see people in jeans if they're working out.
Ya, we get guys in tight designer jeans, bright white trendy shoes, fohawks, you name it. They walk around randomly using pussy machines with terrible form in low weight. I love deadlifting, squatting, and cleaning when they're around. They just don't understand what the hell is going on.
I actually saw a guy like that yesterday......Purple shirt, tight jeans, shinny white shoes, and a fohawk.....Weird. Ironically enough, he was benching and only going about half-way down.
Phineas
Registered
How's the ironic? Sounds right to me.
Not ironic that he was dressed like a tool and working out like one. Ironic because until reading that post I haven't seen a guy like that at my gym. When I do read it I go to the gym and boom. You described the guy like you could see the future.
Phineas
Registered
Ah, gotcha.
Not to be a dork with semantics here, but I'd say that's a coincidence, not irony.
Irony would be like an ambulance speeding to an emergency and hitting a pedestrian along the way....irony.
A porn star unable to get it up....irony.
Def Leppard's drummer lost his arm....irony.
yeah...you're a dork.
bigdavetom
Registered
im thinking of stopping the bb curls and hammer curls and just sticking with the pullups n rows and the big moves
Phineas
Registered
We all spend a portion of our free time bitching at teenagers on the internet to stop arm curling so much.
I think we're all kind of dorky.
Loads of tools at my gym just doing curls and benching in terrible form. A lot of them also like the leg press, loading it up as heavy as they can for a few 1 inch rom reps then banging it down on the stops when they're done.
By no means am I a big guy, getting back into lifting at 40 after 15 years off. But there's guys there, if you want to call them that, who would be crushed under the modest weight I can squat.
But like most everybody has said already, isolation movements for biceps are nearly pointless. My arms are dead after a heavy back day.
By no means am I a big guy, getting back into lifting at 40 after 15 years off. But there's guys there, if you want to call them that, who would be crushed under the modest weight I can squat.
But like most everybody has said already, isolation movements for biceps are nearly pointless. My arms are dead after a heavy back day.
Most guys in my gym have this type of training split
Monday: Chest
Tuesday, Shoulders and Biceps
Wed: Triceps
Thurs: Chest
Friday: Shoulders and Biceps
Sat: Triceps
I've gotten insults so many times for just telling people to set a proper routine and arms arent big deal. Honest to god in the past month I've had so many people compliment my fast-growing biceps and my response is "I only train them once a week" and they go "then your juicing".
If I see someone using the squat rack for bicep curling, I dont care if he's a 300 pound mother fucker I'm telling him to move away.
Monday: Chest
Tuesday, Shoulders and Biceps
Wed: Triceps
Thurs: Chest
Friday: Shoulders and Biceps
Sat: Triceps
I've gotten insults so many times for just telling people to set a proper routine and arms arent big deal. Honest to god in the past month I've had so many people compliment my fast-growing biceps and my response is "I only train them once a week" and they go "then your juicing".
If I see someone using the squat rack for bicep curling, I dont care if he's a 300 pound mother fucker I'm telling him to move away.
JOSEF RAKICH
Registered
I have trined biceps many different ways, i use to train biceps with back but now i have dedicated an entire day to biceps (serious) with core training also. Since biceps are my favourite muscle group i wanted to bring them up alot. I have been training them at high volume roughly 20 sets, completly beating them up each time i train them.
Now my biceps always experience DOMS every week, i have deffently noticed gains training my biceps this way, i also do the same for triceps.
Now my biceps always experience DOMS every week, i have deffently noticed gains training my biceps this way, i also do the same for triceps.
JOSEF RAKICH
Registered
bigdavetom
Registered
thats some sets
jmorrison
Registered
I was soo going to rep you until that. Now you made me cry. Don't hate me because I am beautiful.
j "feaux-hawk" morrison
