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Thread: Bicep Routine..

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    Bicep Routine..

    Biceps are split into two heads if i'm not mistaken which is why i do 2 exercises for biceps, close grip preachers and wide grip preachers to hit each head. Now I haven't been getting sore from this routine but I feel it's adequate because it's hitting each part of the muscle I believe... Any suggestions? By the way im going for mass...

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    Testsubject's Avatar
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    Screw those excersises. If you want to ad mass to your arms do barbell curls, seated or standing alternate dumbell curls and consentration curls and most importantly DO NOT cheat when doing these excersizes. To build big arms you cant cheat, no swinging or swaying to get the weight up. Use a weight that you will be able to get up with good form and build from there.

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    bluethunder is offline Anabolic Member
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    Straight bb curls with full ROM is the grand daddy of bi's period.. Doing all those others like close grip for outer head and wide grip for inners or concentrations or whatever are good for TRYING to shape it but if there is nothing to shape/peak you will have pea size biceps

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    Quote Originally Posted by Testsubject
    Screw those excersises. If you want to ad mass to your arms do barbell curls, seated or standing alternate dumbell curls and consentration curls and most importantly DO NOT cheat when doing these excersizes. To build big arms you cant cheat, no swinging or swaying to get the weight up. Use a weight that you will be able to get up with good form and build from there.
    I remeber reading. hearing somerthing that arnie said about bi's he said he felt just fine cheating a little on his bi because he felt with all the other work he did they got adequately worked. And he had some bad ass arms, he emphasized more weight for mass so i don;t know if the whole no cheating routine for arms is always right...

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    do barbell curls and hammer curls, youll be sore if ur form is correct!

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    This is a good place to start and then modify as you see fit.

    Today's "OBVIOUS" training reminder!!

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    Quote Originally Posted by Aboot
    This is a good place to start and then modify as you see fit.

    Today's "OBVIOUS" training reminder!!
    Exactly what I was going to post.

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    georgio is offline New Member
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    Incline dumbell curls are my favorite, also cable preacher curls.

    Georgio

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    Heavy barbell and dumbell curls and throw in some slow reverse preacher curls every couple weeks to hit your brachialis, which runs below the biceps and will push them up.

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    Quote Originally Posted by magicstick2003
    I remeber reading. hearing somerthing that arnie said about bi's he said he felt just fine cheating a little on his bi because he felt with all the other work he did they got adequately worked. And he had some bad ass arms, he emphasized more weight for mass so i don;t know if the whole no cheating routine for arms is always right...
    You are right, you can cheat a bit.......Once you know how to cheat properly. My guess is that this guy hasnt been training for an extended period of time so I dont want him getting into the habbit of cheating.

  11. #11
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    Quote Originally Posted by georgio
    Incline dumbell curls are my favorite, also cable preacher curls.

    Georgio
    these work great!

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