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Bicep Development for the people with longer arms...
- Thread starter sk*
- Start date
EZ bars take the stress off the biceps and place it more on the brachialus So if you want bigger forearms, use the EZ. If you want bigger bieps, stay away from it.
Try this sk:
Superset. Dumbells curls while on a 45 degree incline. Keep the elbows back. (Biggest mistake when curling is jutting the elbows forward.)
DON"T CURL THE WRISTS!!! Keep them flat or slightly back.
Don;t allow the thumbs to go higher than the pinky. The higher the pinky, the more the bicep works.
As soon as you reach failure, pick up a barbell and sit back down in an upright position. The barbell will be on your lap.
Now curl the barbell up in a controlled manner and ower it back down into your lap. In essense, this will be a "half" curl. Don't let the bar rest on your lap. Keep the tension on the bicep.
Rest one minute.
The following set, start with the "half curls" and finish wth the inclines. Do a total of 6 supersets.
The next day you should experience a feeling deep in the pit of your biceps like you've never had before.
Have fun.
Try this sk:
Superset. Dumbells curls while on a 45 degree incline. Keep the elbows back. (Biggest mistake when curling is jutting the elbows forward.)
DON"T CURL THE WRISTS!!! Keep them flat or slightly back.
Don;t allow the thumbs to go higher than the pinky. The higher the pinky, the more the bicep works.
As soon as you reach failure, pick up a barbell and sit back down in an upright position. The barbell will be on your lap.
Now curl the barbell up in a controlled manner and ower it back down into your lap. In essense, this will be a "half" curl. Don't let the bar rest on your lap. Keep the tension on the bicep.
Rest one minute.
The following set, start with the "half curls" and finish wth the inclines. Do a total of 6 supersets.
The next day you should experience a feeling deep in the pit of your biceps like you've never had before.
Have fun.
Interesting bicep routine Nelson. Hard gainers in the biceps should strive for:
Thanks.
Thanks.
As soon as your hands turn toward each other, the stress goes from the bi to the brac. That goes for any position and it goes for hammer curls. If you're splitting the stress between the forearms and biceps it stands to reason that there's less stress on one or the other. Reverse curls are almost all brachialus. (Never could spell that right)
That's not to say those moves don't suit some people. Personally, my forearms are my best bodypart, and I never work them! Yet, my bi's are only so-so. That's why I've done a lot of experimenting in order to hit them to their fullest. I wasted years doing heavy preacher curls and concentration curls. My forearms (which are pretty strong) would absorb all the stress and my biceps went nowhere. Only until I learned how to isolate the bi's and remove the forearms from the equation (as best as possible) did they begin to respond.
Instead of standing curls with 60 pound dumbells, I do the steep incline with 25's and it hits them harder. You can't hit different angles of a bicep, but there are certain angles which defnetly work them better than others.
That's not to say those moves don't suit some people. Personally, my forearms are my best bodypart, and I never work them! Yet, my bi's are only so-so. That's why I've done a lot of experimenting in order to hit them to their fullest. I wasted years doing heavy preacher curls and concentration curls. My forearms (which are pretty strong) would absorb all the stress and my biceps went nowhere. Only until I learned how to isolate the bi's and remove the forearms from the equation (as best as possible) did they begin to respond.
Instead of standing curls with 60 pound dumbells, I do the steep incline with 25's and it hits them harder. You can't hit different angles of a bicep, but there are certain angles which defnetly work them better than others.
liquidmuscle
Well-known member
awesome advice nelson
L
leancuisine
Guest
thanks nelson.
i especially noticed the pinkie to thumb height point.
thanks again
i especially noticed the pinkie to thumb height point.
thanks again
Thanks for the tip Nelson. I got some "monkey" arms where the end of my fingers are 3 1/2 inches from touching my knee. Having long arms, its hard to fill the bicep up. Luckily, my routine consists some of your advice (supersets). But the tip on the thumb i'll look into the next time i do arms.
Ususually i do 3 sets of preacher curl on the machine (moving the weight to 3 diff positions each set) then incline dumbbells 3sets and finish off with cable curls.
Ususually i do 3 sets of preacher curl on the machine (moving the weight to 3 diff positions each set) then incline dumbbells 3sets and finish off with cable curls.
Big Brother Val
New member
Diesel3d said:
Correct. Lay back and let your arms extend towards the floor, and then curl the weight up without moving your elbows forward.
These have really helped the devolopment of my biceps. You won't be able to use as much weight as your regular dumbell curls, but each set feels like it hits the bicep a lot harder, and the pump is great.
I am 6'4 i have found that heavy compoound exersies to be the best. i prefer to do maybe 8-10 sets of bis but stay in the 5-8 rep range. I have found this to be very effective. I have always stuck with exersies like straight barbell curls, incline curls(hammer, and twistng), hammer curls and standing dumbell curls.
no clone
New member
inclinecurls1.jpg
Go to
http://www.abcbodybuilding.com/exercise1.htm
Great site with animation and hundreds of exercises
Go to
http://www.abcbodybuilding.com/exercise1.htm
Great site with animation and hundreds of exercises
Heavy deadlifts
I agree with what nelson said but there are some other advanced principles that will also help one of which is called a static. This is not to be done all the time. get a partner to hand you a dumbbell that is heavier than your 1 rep max. Before you take control of the weight positon yor arm to the upward point were you feel a regular curl in the bicept the most. The trick is that you will not be moving the weight simply trying to hold it there in that posistion for as long as possible. your arm should actually start to shake. even though you are not trying to move the weight your muscles are making small adjustments to try to keep the weight in place. This offers a shock or overload to the muscle and will help to increase strength and growth.
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