bi's and tri's i need help

[tyler D]

i posted some pics in the membes board, my feed back was good but i need to work on my bi's and tri's can anyone give me a kick ass arm work out to get some guns on me, or should i on my next cycle spot inject,, thanks

[Naturally Anabolic]

haha shoulda posted it in the "workout" forum...you know that wonderous forum where you ask for advice about...*gasps* working out?

Bis:
Preacher Curl 3x10,8,6
Standing EzBar Curl 3x10,8,6
Seated dumbell curl * * * *
Hammer Curl 3x10

Tris:
Dips: 3x10,8,max
Pulldowns: 3x10
French Press: 3x10
Overhead press: 3x10

[tyler D]

should that get them pumped, whats a french press

[Naturally Anabolic]

should have a nice pump if you up the weight each set, such as 35 x10, 40x8,45x6...etc

a french press is also known as a skull crusher http://www.abcbodybuilding.com/exerc...nchpresses.htm

[Nate_Dog]

Originally posted by tyler D
should that get them pumped, whats a french press

Skull Crushers!

[BIG_JDAWG]

bro, for bi's, try this... this kicks my ass but it's well worth it. i super set almost everything


standing ez bar curl/with armblasters- 2 sets heavy weight
preacher curls-put heavy weight on. do reps of 2, then decrease weight. go until you are doing reps of 10.. do 3 circuits like this
seated alt. curls-RUN THE RACK. do the same as the preacher curls. ex: 60sX4, 50'sX6, 45'sX7, 40'sX8, 30'sX10. do 3 circuits like this.
then for the finale, do 3 sets of alt. hammer curls.

that is my bicep routine. sometimes i will add straight bar curl drop sets, reverse curls, dumbell preachers, manual resistance curls, and incline curls

[tyler D]

dammmmmmmm sounds good

[Kaz]

here is an intersting one for you to try if you feel so inclined - i do this one myself every other week and it gives me one mofo of a pump and plenty of soreness the next day.

to start you want an EZ bar - dont load it right up, keep REALLY light until you have this just right or you will damage yourself.

tricky to explain but here goes.....

an EZ bar is something like this (i know this is poor!)

\_/ \_/

and you hold the two outer sections with your thumbs at the top of the angled bits, higher than your little fingers.

With me so far?

For our use we want to REVERSE the angle of the hands byt turning the bar up the other way but holding the same parts of the bar - this should leave you leaning forward a bit, with your elbows shoved out in front of you to accomodate the fact that your thumbs are now at the bottom of the bar and your little fingers are at the top (That means your hand is turned outwards as if you went palms up and then kept turning out so your thumbs were on the way down again)

Note - i usually dont grab the bar - in other words my thumbs are on the same side of the bar as my fingers.

i know this is real odd at first, but put some light weights on the bar and pump out some warm up reps.

REAL IMPORTANT!! WARM UP PROPERLY FOR THIS!!

you will find that you can add a fair amount of weight to the bar as you get used to this but go easy! this is not a standard curl and there is a lot of stress on your wrists. i have been doing this for over a year now and i attribute my last inch or two to this method! i think it scares the sh*t out of my arms and makes them grow!

happy curling

[tyler D]

CAN YOU EXPLAIN THAT AGAIN PLEASE.. I DIDN'T UNDERSTAND

[Kaz]

watch this space! ill post a couple of pics to show what i mean!! give me 10 miins!

[tyler D]

THANKS MAN

[Kaz]

Ok! (puff pant!)
Below is a pic (I hope) which should help!

The pic is 3 smaller ones shoved together and numbered

Number 1 is my EZ bar - exactly what you would expect

Number 2 is the way we normally use an EZ bar

Number 3 is the way i suggested using the EZ bar

see the other post for any other details - but this should pretty much clear it up for you - remember to go easy on the weight to start with!

[superbeast]

Best mass building exercise for Bi's is Straight Bar Curls.

Best for Tri's is Close Grip Bench Press.

[JRob]

Superset you bi's and tri's and that will help. Also don't just work on the bicep itself but the underlying muscles also. I think it is the brachialis, or something like that. You can hit it with hammer curls and reverse barbell curls, just don't swing too much. On the hammers go heavy and cheat a little, then sit and with a lighter weight go really slow and controled. I pair mine like this

seated dumbell curls/double overheads
incline curls/single overheads
hammer curls
concentration curls/kickbacks
seated dips between two benches and add alot of weight

All excercises three sets each with no break between bis and tris and 30seconds between each superset.