I swear I try and use the best form possible. I extend my arms all the way so their straight at one end of the lift and then way past half way probably to a 60 degree angle. I also make sure I keep the bicep/tricep part of my arm straight down and on my side during the entire movement. However sometimes I feel like my bicep isnt getting a good workout. Does anyone else ever get this?
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Sometimes my barbell curls feel like their not working...
- Thread starter CancerNV
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Bring the barbell up until it touches your chest. Full ROM = full results.
You might also try holding the barbell at the point at which your forearms are parallel to the floor - often times the static hold will fatigue them quickly if the pump is what you're after.
Otherwise, just measure your progress - if you're gaining mass and/or strength, what you feel while doing the movement doesn't really matter.
You might also try holding the barbell at the point at which your forearms are parallel to the floor - often times the static hold will fatigue them quickly if the pump is what you're after.
Otherwise, just measure your progress - if you're gaining mass and/or strength, what you feel while doing the movement doesn't really matter.
CancerNV said:
what type of barbells are you using? IMO cambered bars (the zig zaging bars) are useless.. I used to love em till I tried an olymnpic sized straight barbell and ive never looked back.. If you aint using the olympic bars (the ones on bench press machines), switch to that and I guarantee you you'll fry your biceps (and forearms).
start off with a warm up set with the bar for 15-20lbs and gradually build up..
Try
3-4 sets of barbel curls rep range 15-6
3-4 sets of hammer curls
3-4 sets of reverse barbell curls
let me know how you feel after doing that
dont over do the biceps.. you dont need to do 10 diff exercises to effectively work it.. stay with the basics
toss in cable curls for an extra burn and nothing elseironrictha2nd
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increase your sets, and add weight, or do dropsets. start at the heaviest u think u can lift, do a set then drop 5-10pounds off every set completed.
i had the same problem until i switch my routine around.
ive been doing.......
curls on the machine, starting with 60-70lbs for 10 reps, drop the weight to 40-50lbs-10reps, then back up to 60-70lbs-10reps. all one set so a total of 30curls (its the only way i can actually fill my biceps being worked now).
i got this routine from the Golds gym curl machine. there machine has 3 levels on it....Begin-Interm.-Advance (i think thats it).
Begin-60lbs-10reps
Interm.-40-50lbs-10reps
Advanced-60lbs-10reps
i do each level for 3 sets. your arms will be killing u, and it takes some use to but it works.
i had the same problem until i switch my routine around.
ive been doing.......
curls on the machine, starting with 60-70lbs for 10 reps, drop the weight to 40-50lbs-10reps, then back up to 60-70lbs-10reps. all one set so a total of 30curls (its the only way i can actually fill my biceps being worked now).
i got this routine from the Golds gym curl machine. there machine has 3 levels on it....Begin-Interm.-Advance (i think thats it).
Begin-60lbs-10reps
Interm.-40-50lbs-10reps
Advanced-60lbs-10reps
i do each level for 3 sets. your arms will be killing u, and it takes some use to but it works.
ironrictha2nd said:
I knew there was a secret way to build more mass!
But tell me, this is the warmup, using dumbells right?
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CancerNV said:
I feel the same way exactly.
ironrictha2nd
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BigDyl said:
no i do this on the curl machine. after this i hit the dumbells.
if any of you have been to golds gym you would know what im talking about. but you can also just use the regular curl machine and adjust the weight as needed.
for my biceps i make it quick, and intense....
start at the curl machine......
3 sets
(1st set) 60lbs - 10reps
50lbs - 10reps
60lbs - 10reps
then same thing for next 2 sets.
then 4sets of hammer curls with 50lbs DB's 8-10reps or i switch it sometimes to seated incline curls.
for those of you who thank u need to curl 80+ pounds on a e-z bar evertime u do arms, u need to do more research
Last edited:
First of all I would like to thank everyone for their comments and ideas. Serious responces from the members here help alot.themamasan said:
Anyway I just worked them out last night and I had to do something different. I NEVER start up with a warmup set. I tack on 30-40 lbs to a olympic bench bar and get 10 - 6 reps in 4 sets. Anyway last night I decided to do a few warmup sets and I couldnt believe how much it helped. I put on a 10 on each side and cranked out 2 sets of 15, 12 and then went on to a slightly heavier weight to get 10, 8, and 6 reps. On the drive home I couldnt help but flex my arms every 30 seconds. Getting the blood in my arms seemed to make all the difference.
ironrictha2nd said:
so how many total sets do you do for biceps? You must have some HUGE ARMS!!!
