stubborn biceps!

[bulldoza123]

anybody out there got any killer workouts for biceps it seems like everything else on me grows except for my biceps. anybody else w/ this problem. HELP

[jjfman]

alright mate i have this problem with shoulders ive just posted a thread asking for adivice for my shpulders lol

but biceps im ok with this is what works for me

EZ bar preacher curl
DB incline curls supersetted with DB hammer curls
Straight barbell curl

use a weight that is comfortable with all and really get a good squeeze at the top of the contraction and remeber to control and dominate the weight.

[bulldoza123]

how many set? just biceps alone w/no other muscle groups?how many times a week? etc.

[jjfman]

i always do 3sets of each exercise and training for mass id go 10 8 6 on the reps.
personally i train them no more than twice a week and i just do biceps, triceps and legs on that day.

[DangerDave]

I have this problem too. They lag behind my other muscle groups. Try a bicep exercise that isnt so isolated, a more compound exercise that hits the whole bicep. Chin ups are great for this.

Try adding weight to your body with chin ups and you re good to go.

[jjfman]

ye i agree compound exercises and peak contraction exercises such as precher curl and barbell curl should help.

[ranging1]

biceps are usually very hard to develop

unless you posses GREAT genetics for biceps, your unlikely to get them developing without proper training

the main MISTAAKE made when training biceps, is not keeping them under constant tension

whenever you train them they must be kepy under constant tension

this means when you curl the bar up, make sure you onyl curl it to the point where you feel ur bicep peak, DO NOT curl the bar all the way to the point where you feel the weight in your elbows

second problem when training biceps, is extending the bar to much, whenever you perform a bicep curl not not FULLY extend your arms, this stretches your biceps to much and prevents your ability to lift MORE reps, thus your not going to get as much grwoth, it also takes presssure off the biceps and again back on the elbows

the third problem is ALMOST all bicep exercises dotn acheiev full bicep stimualtion through their movement

a exercise will either place great stimulation at the lower range of motion of the exercise, or the up range of motion

the bicep mechanicaly are designed for 2 ranges of motion, a upward pulling motion, and then a pulling motion towards your body

if you dont believ me try doing a make belief curl, ull notice as your arms curl (the upward motion) ur elbows will retract and come closer to ur body (the pulling motion towars you body)

unfortunaly as you curl a bar, its during this motion you loose tension on your biceps

so how can we avoid this?

CHINUPS!!!!!!!!!!

u full motion pulling exercise, that places maximum stimulation on your biceps, and NO loss of tension is made (aslong as you dont fully extend your arms)

so try doing chinups as a bicep exercise

the second is a machine preacher curl

why u ask?

becuase a normal preacher curl tension on the bicep is lost once u curl the dumbell inline with your elbow and beyond this point (to your chest), the weight is transfered from the bicep to you forearm and joints

rather as a machine preacher curl once you hit this point, the machine still places tension on your biceps becuase the way the weight is angled and distributed

so try chinups and machine preacher culrs into your routine

easy way is to replace NORMAL preachers, with machine preachers

and replace another exercise with chinups

make sure you always keep ur STRAIGHT barbell curl as part of your routine aswell

[Twist]

http://thefitshow.tv/index.php?optio...son3&Itemid=71

[Twist]

Most likely you are either overtraining or under training. I am going to guess the former.

[M302_Imola]

CHINUPS!!!!!!!!!!

u full motion pulling exercise, that places maximum stimulation on your biceps, and NO loss of tension is made (aslong as you dont fully extend your arms)

so try doing chinups as a bicep exercise

So what grip do you use for your chinups and at what width? Underhand at shoulder width?

[ranging1]

So what grip do you use for your chinups and at what width? Underhand at shoulder width?