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bicep help ASAP

rfowler

rfowler

New member
Fellas I know this should go in another forum but I get more response here. I cant for the life of me get a satisfactory pump directly into my bicep, I always feel im using front delts, My form is legit Ive worked with many bodybuilders and power lifters. Someone please point me towards some good results. My bicep workout consists of alternating curls, one arm preachers, hammers, inverted curls with 45ld plate, seated alt curls, and ez bar curls, My biceps feel more worked on back day than on bicep days. Help a brotha out share success stories. Also my left forearm bone feels like its going to snap everytime I do barbell curls and ez bar curls.
 
rfowler said:
Fellas I know this should go in another forum but I get more response here. I cant for the life of me get a satisfactory pump directly into my bicep, I always feel im using front delts, My form is legit Ive worked with many bodybuilders and power lifters. Someone please point me towards some good results. My bicep workout consists of alternating curls, one arm preachers, hammers, inverted curls with 45ld plate, seated alt curls, and ez bar curls, My biceps feel more worked on back day than on bicep days. Help a brotha out share success stories. Also my left forearm bone feels like its going to snap everytime I do barbell curls and ez bar curls.
Click to expand...
drag curls...

no its not something gay.lol
 
The most my arms have ever felt pumped was when I started with a curling bar and sprinted through 12 curls of 55 lbs, then I held the bar and my partner took 5 lbs off of each side and I did 12 more curls etc all the way down to just holding the bar and then I did the most I could do with just the bar. We did this at the end of our work out and it felt like my arms were going to explode! Not sure if this will help.
 
Go med to med-heavy weight and hit high reps making sure to concentrate on form more than the amt. of weight being moved.
 
Hey bro what always gets me a good pump going is half curls! With a straight barbell or ez keep your elbows tight to your sides and go down, Then only come up to 90 degrees. You can then come all the way up and go down to 90 to get the same thing.
 
lunny said:
Hey bro what always gets me a good pump going is half curls! With a straight barbell or ez keep your elbows tight to your sides and go down, Then only come up to 90 degrees. You can then come all the way up and go down to 90 to get the same thing.
Click to expand...

cool man thanks, anyone else have the brone crushing feeling in the forearm bone?
 
Sometimes i will grab the most weight i can and do it for 20 reps no really heavy but make sure you can get 20 reps with and i will count down from there doing 19 then 18 and so on until you end up doing a total of 210 reps it really works your biceps pretty good and you more then likely wont have to do any other bicep work that day but i sometimes end up doing some hammer curls also or chin ups and really burning out my biceps but i guess it is really what ever you feel the most ya know.
 
needtogetaas said:
drag curls...

no its not something gay.lol
Click to expand...


I had the same problem untill 2 month's ago when I started doing drag curls. Drag Curls are insane, but try doing them w/ 21's in the same workout and you'll defenitely feel a pump. Doing this and another exercise has me feeling like my calves on Nelson's routine.
 
JimBoy said:
I had the same problem untill 2 month's ago when I started doing drag curls. Drag Curls are insane, but try doing them w/ 21's in the same workout and you'll defenitely feel a pump. Doing this and another exercise has me feeling like my calves on Nelson's routine.
Click to expand...

what are thes drag curls someone explain...
 
rfowler said:
what are thes drag curls someone explain...
Click to expand...

If you do a google search you'll find pic's and everything.

Take a flat bar and drag it slowly across your front as you curl it. I believe Nelson wrote (sorry if you didn't) that the elbows being back is what put's the focus more on the Bi than delt. Make sure your elbows stay down and back and you'll feel a pump after 1 set!
 
JimBoy said:
If you do a google search you'll find pic's and everything.

Take a flat bar and drag it slowly across your front as you curl it. I believe Nelson wrote (sorry if you didn't) that the elbows being back is what put's the focus more on the Bi than delt. Make sure your elbows stay down and back and you'll feel a pump after 1 set!
Click to expand...


i tried the workout --it speaks for itself

http://www.abcbodybuilding.com/8weekstobiggerbiceps2.php
 
ive had that bone pain many times...id put the bar down and id feel a sharp shooting pain up my forearm from my wrist. it would happen right after i put down the bar every time..i just switched up my excersises, like i went heavy with dumbells instead of the straight bar or i went light for a week or 2 until it felt better. It comes back from time to time. the straight bar forces your forearm to like turn all the way around.
 
Biceps are the easiest thing for my to get a pump. Everyone is different.

Partial reps on curls seem to work really well. Goto failure and then keep going. If you can't get the weight all the way up don't worry about it. Just go as far as you can even if it is only half way.

Arnold even said that Bicep curls are an excercise that it's ok to cheat on. Just try to to get your whole body into like those guys you see at the gym.
 
You ARE getting a good bicep workout on back day. Might be over training.

Burn outs will give you a pump. Try this. Hammers, 5 sets of 20 reps at heaviest weight you can do 20 perfect reps to start. Say 70lbs X 20 reps.
Goes as fast as you can. 1 min. rest. between sets
Then 60 X 20 1 min. rest - 50 X 20, 40 X 20, 20 X 20. Whatever you can manage.
If that doesn't pump up your arms. Have your heart checked.
 
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.
 
DJ_UFO said:
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.
Click to expand...

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

BigPHX
 
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
 
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
 
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.
 
nzrodney said:
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
Click to expand...

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.
 
the e-book collection offered is well worth the money. It will compltely explain the pain in your forearms. I had the same thing and the same problem hitting the meat of the bicep. i've only tried that workout once so i cant praise it too much yet, but it worked then. i think it was in body building truths or the other one in the collection. so much reading i cant remember which one it was under. the drag curls would make a nice addition also. along the same principle.
 
centy said:
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.
Click to expand...
This is the key to bicep workout Thanks Bro
 
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