bicep help ASAP

[BigGuyPHX]

do your forearms feel sore the next day? if so, you might have the same little "deformation" and in that case you need to apply Mr. Montana's wonderful bicep technique.

Yep! I was thinking the same thing but I been pimpin Nelson a little too much these days.

BigPHX

 

[BIGBUCK$]

seated preachers with ez curl makes my arms pumped like a mofo

 

[nzrodney]

This will fuck them Bro I promise........

Seated Incline (about 40 degrees) dumbbell curls....a weight that will fail you on about 12-15 reps
Immediately stand up & do hammer curls to total failure. ie that is where in hammers you can only lift the dumbbell up a couple of inches at the bottom.

Perform 3 sets

Cooked to Perfection

 

[thebadguy54]

pull-ups.

enough said.

 

[MichaelScott]

drag curls...

no its not something gay.lol

definately drag curls supersetted with reverse drag curls cant bend my arms when im done

 

[chazk]

I was reading the article someone posted about 8 weeks to bigger biceps.
I have never done over and under "animal curls"
lying on the floor I was messing around with the motion of it just a few minutes ago.
I can't wait to try them they look like a great excersize.
Kinda funky looking in the gym to do but I want to try it on thursday my next bicep day

 

[slat1]

Your arm from your delt to your elbow should always be strait up and down. The moment you move your elbow forward you are using front delts.
Instead of facing the mirror stand so your side is facing it. Watch the line from the floor to your elbow to your delt. Keep it perpendicular.
It works.

 

[centy]

This will fuck them Bro I promise........

Seated Incline (about 40 degrees) dumbbell curls....a weight that will fail you on about 12-15 reps

Agreed. Seated incline is great.

If you feel too much in your front delts, then you may be using too much weight. Less weight with perfect form is preferred here. Pretend your elbows are glued to your sides. If the elbows move, your delts are involved.

Also, look into the Spider Curl. I freakin love it. Gives me the best pump and the next day, I can really feel it throughout the entire bicep. Just be careful not to hyperextend the elbow.

Another thing to keep in mind is your wrist position. Curl your wrists back and lock them there when doing bicep exercises (i.e. knuckles back.) When you curl your wrists up (knuckles forward) you are involving the forearm, and it's taking some of the work away from the bicep.

 

[1tight_tl]

Where is everyone finding all of nelson's bad ass work out routine's...I want in on this...

 

[centy]

Where is everyone finding all of nelson's bad ass work out routine's...I want in on this...

Go here: http://www.elitefitness.com/reports/truth/