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Thread: Biceps
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01-03-2005, 06:45 PM #1
Biceps
I think for me my problem spot to grow would have to be my bi's. My trieps are huge while my biceps look like they are lacking. I work my biceps until they hurt and then some, with both free weights and resistance. I always do reverse also. ANyone have any good techniques to get those bulky bi's???
Thanks For Any Help
-Lean
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01-03-2005, 07:26 PM #2
squat, deadlift, rows, and dips, and incline presses.
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01-03-2005, 09:17 PM #3Member
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Originally Posted by statuZ
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01-03-2005, 10:12 PM #4Associate Member
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Originally Posted by lean123
Reversed are mainly used for forearms. IMO just stick to the core movements-- 3-4 sets 6-8reps barbell curls
3-4 sets 6-8 reps hammer curls
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01-03-2005, 10:16 PM #5Associate Member
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Technique should also be addressed. Are you getting a full ROM? Swingging with back and shoulders?? You must concentrate on the biceps pulling the weight up, and slowing taking it down.
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01-03-2005, 11:24 PM #6
Yeah i fully focus on my ROM and the biceps themselves. I work them until they hurt once or twice a week....but a couple hours later i feel nothing and that goes for the following days as well.
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01-04-2005, 12:55 AM #7
hammer curls are good for some size on them bis also will working ur forarms some to
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01-04-2005, 01:10 AM #8
I think that could be the problem...i rarely work my forearms...im gonna give that a try,....why does that help with bis though ?
Originally Posted by justin2305
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01-04-2005, 03:19 AM #9Originally Posted by lean123
well while in doing hammer curls ur working out ur bis
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01-04-2005, 03:22 AM #10Senior Member
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You're workin out brachs when you do hammer curls, the muscle under the bis. Thats why your bis will look bigger and fuller when you work them. It ALSO will work your forearms, but its not primarily a forearm exercise.
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01-04-2005, 07:24 AM #11Anabolic Member
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Info you lean123 free weights IS resistance training..
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01-04-2005, 12:15 PM #12
By resistance I meant MACHINES.....that is also why i said i train with "both free weights and resistance"...maybe a better peice of advice from you would have been more helpful....I dont really see how youre advice would help my biceps however....
Cheers
-Lean
Originally Posted by lean123
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01-04-2005, 12:17 PM #13
Yeah I think I am def. going to try doing more hammer curls...thanks for the help fellas....
-Lean
Originally Posted by Hedzilla
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01-04-2005, 12:21 PM #14
Genetics bro, it's the **** genetics, I have been trying to get my peaks for years, my tri's are pretty good size but my bi's have never peaked out the way the should.
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01-04-2005, 12:58 PM #15Originally Posted by the hulkster
LOL maybe i have the not so good genetics! If i am just standing my tri's look huge and my bi's arent real bad...i mean they are a good size but to me they are to small ya know. Its really frustrating! I just want my bi's to look equal with my tri's lol but i'm am gonna keep working at it and we'll see.
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01-04-2005, 01:28 PM #16Originally Posted by lean123
Heavy dumbell curls 3x10 60 pounders
Hammer curls 3x10 45 pounders
SLOW Curl bar curls. 4x10 (2 sets wide, 2 sets close grip) 95 pounds
cable curls at head level 3x10 60 pounds each side.
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01-04-2005, 04:03 PM #17Originally Posted by BeerBaron
-Lean
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01-04-2005, 04:43 PM #18Anabolic Member
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Originally Posted by lean123
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01-04-2005, 05:45 PM #19
LOL i didnt take it as....no problem.....Thanks for the tips i greatly appreciate everyones help....Tomorrow i'm going to really tear theses bitches down!!!!
-Lean
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01-14-2005, 08:53 AM #20
Im trying out the pully machine for a while to see what developes i seen the best pumps in months on it the other night. So far i like it alot.
My normal dunbell routine is about 2 sets one heavy then i lower the weights before my arms shaq up and what ever else i can throw at them with 45lbs and 40lbs.
On the pully machine i pulled out. You know the one with the box frame over you head with cables in each corner.
Overhead Curls
3x8 80lbs
3x4 70lbs
-------------lower back chinups 4
Underhanded
3x6 70lbs
2x4 60lbs
-------------lower back chinups 4
Overhead again
3x8 80lbs
3x2 70lbs
3x2/3 ? 60lbs
Did shoulders w/dumbells seated
3x8 55lbs
Chest Flys
one set for 18
Couldnt do another curl and my wrist where still ok i also look a little bigger.Last edited by dingobite; 01-14-2005 at 08:55 AM.
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01-18-2005, 09:15 AM #21
I dont know if anyone has mentioned it, but 21's would be an option. Just set a weight you can complete the full sets with.
If that doesnt work, nothing will.
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01-18-2005, 10:50 PM #22
Try using drop sets and forced negatives for a month. Did wonders for me.
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01-23-2005, 01:57 PM #23Originally Posted by lean123
you are probably overtraining. it is not good to do resistance everytime with biceps. try doing 2 heavy exercises and 1 light/burnout
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