Bicep routine

[PoweredUp]

For the past year I have only implemented the following 5 exercises into my bicep routine:

Straight Barbell Curls
EZ Bar Curls
Alternating Dumbbell Curls
Straight Bar Cable Curls
Hammer Curls

I'm not a big fan of bicep exercises that are performed from a seated position (concentration curls, seated dumbbell curls, incline curls, preacher curls) because it forces you to decrease overload while further isolating the muscle. Does anyone think that I'm missing out on anything by leaving these exercises out of my routine?

 

[coreyb]

I'm gonna go out on a limb and say you aren't missing a THING by leaving these sissy excercises out of your routine.

 

[Hybridtheory2o]

Yikes >< unless im completley mistaken sometimes you want to isolate a muscle? When i do concentration curls not so much seated curls i get a hell of a pump and ive developed a very nice bicep peak as well.

 

[PoweredUp]

Yikes >< unless im completley mistaken sometimes you want to isolate a muscle?

I've always understood that the only muscles you WANT to isolate are the abs and forearms. For everything else you should work with compound movements. I know that when I sit down to do a concentration curl that the amount of weight that I use goes down drastically versus a standing dumbbell curl. Same for a preacher curl versus a standing barbell or EZ bar curl. I'm just wondering if there's something to these seated bicep exercises that I'm not getting.

 

[Hybridtheory2o]

Well they are isolation excersizes thats why. Preacher curls and concentration curls can be performed with decent amounts of weight but they are more designed to help you build a nice bicep peak. Its like with presses and flies just becuz ur dumbell pressing with the 120lb dumbells in each hand doesnt mean u should be doing flyes with them or saying psh screw flyes i cant do as much weight.

 

[PoweredUp]

Well they are isolation excersizes thats why. Preacher curls and concentration curls can be performed with decent amounts of weight but they are more designed to help you build a nice bicep peak. Its like with presses and flies just becuz ur dumbell pressing with the 120lb dumbells in each hand doesnt mean u should be doing flyes with them or saying psh screw flyes i cant do as much weight.

Believe it or not, there are a lot of advanced lifters who follow that exact logic. Whether they are right or wrong, I don't know...

 

[skullcrushin22]

Ive only used two bicep exercises in my routines I usually just switch them out. Heavy hammer curls which gave me a really nice peak, and straight bar curls.

 

[automaticj5]

I usually do my biceps after my back workout and it usually includes preacher curls or straight bar curls, then hammer curls...

 

[Pat_McCrotch]

Incline curls give your biceps more of a stretch. Dumbell curls do not isolate the biceps more than barbell curls do. It is the same movement unless you rotate your wrists on the way up. So actually it is less of an isolation exercise then the barbell curl.

 

[thebadguy54]

Ive only used two bicep exercises in my routines I usually just switch them out. Heavy hammer curls which gave me a really nice peak, and straight bar curls.

This is all you need. Unless you already have 21 guns and are just trying to mould them, all those curl variations are a waste of time. I see guys in the gym with 14" biceps doing 100 sets of cable curls, preachers, etc. I tell them, if they want big biceps, eat big and squat big.

 

[MoFoBerto]

This is all you need. Unless you already have 21 guns and are just trying to mould them, all those curl variations are a waste of time. I see guys in the gym with 14" biceps doing 100 sets of cable curls, preachers, etc. I tell them, if they want big biceps, eat big and squat big.

I heard that b4 that squating helps. How? Does squating effects that wide of range of muscles? Can you expand on that

 

[NJL52]

Read the stickies and stop asking stupid questions maybe...

 

[thebadguy54]

I heard that b4 that squating helps. How? Does squating effects that wide of range of muscles? Can you expand on that

Have you ever seen someone that can squat 500 lbs. with skinny arms? Me neither.

Maybe your arms get worked when your curl the plates up to put them on the bar for your squats?... lol... but seriously, like the previous bro said, read the stickies. I really don’t want to try and get scientific since it has already been said in there much better than I could ever say it.

 

[coreyb]

basically, working your body as a system will make your WHOLE body grow as a unit. As your squat,deadlift,row, etc goes up...your arms are obviously going to have to grow as well.

 

[skullcrushin22]

Have you ever seen someone that can squat 500 lbs. with skinny arms? Me neither.

Maybe your arms get worked when your curl the plates up to put them on the bar for your squats?... lol... but seriously, like the previous bro said, read the stickies. I really don’t want to try and get scientific since it has already been said in there much better than I could ever say it.

I have seen several people squat heavy who dont even have bicep definition let alone size. Yes you do have to eat big if you want anything on your body to grow. Squating heavy does add size to your whole body overall but it wont get you massive arms I think thats just stupid. Usually when you squat heavy that means your rowing heavy, deadlifting heavy, pressing and shruging heavy. By doing all of that I can see it adding arm size, but just squating heavy isnt going to do it.

I have also seen a numerous amount of people with big arms that havent even steped into a squat rack in their life.

 

[mickeyb69]

[I have also seen a numerous amount of people with big arms that havent even steped into a squat rack in their life.[/QUOTE]

I see those donkeys here and there, they go shoot up some 'roids and then hit the gym for a few weeks to get huge. They don't have a clue how to weightlift properly. The only exercises they know how to do is bench presses and bicep curls which they usually do on mon. and tues. the rest of the week they stand around the gym wondering "what should I do now" Then they go hit the clubs looking like the kids in Growing up Gotti with gallons of gel in their hair and tacky gold chains around their neck. Don't worry, their arms will shrink back down to 13 inches in a year or so.

 

[skullcrushin22]

[I have also seen a numerous amount of people with big arms that havent even steped into a squat rack in their life.

I see those donkeys here and there, they go shoot up some 'steroids and then hit the gym for a few weeks to get huge. They don't have a clue how to weightlift properly. The only exercises they know how to do is bench presses and bicep curls which they usually do on mon. and tues. the rest of the week they stand around the gym wondering "what should I do now" Then they go hit the clubs looking like the kids in Growing up Gotti with gallons of gel in their hair and tacky gold chains around their neck. Don't worry, their arms will shrink back down to 13 inches in a year or so.[/QUOTE]


Actually none of them have used gear before.

 

[captainahole]

For the past year I have only implemented the following 5 exercises into my bicep routine:

Straight Barbell Curls
EZ Bar Curls
Alternating Dumbbell Curls
Straight Bar Cable Curls
Hammer Curls

I'm not a big fan of bicep exercises that are performed from a seated position (concentration curls, seated dumbbell curls, incline curls, preacher curls) because it forces you to decrease overload while further isolating the muscle. Does anyone think that I'm missing out on anything by leaving these exercises out of my routine?

I don't think you missing anything personally. I try to avoid iso exercises prefer not to limit growth in any other group that would benefit from basic.

 

[deathdroprob]

This is all you need. Unless you already have 21 guns and are just trying to mould them, all those curl variations are a waste of time. I see guys in the gym with 14" biceps doing 100 sets of cable curls, preachers, etc. I tell them, if they want big biceps, eat big and squat big.

Everybody says you wont get big arms without squatting or what ever. I have proof you dont need to. A guy a my gym I usually say hi to to has the biggest guns and shoulders Ive ever seen. NEVER does legs. I suspect his arms are infact thick er than his legs. He is a big guy, about 6'3 and looks to be in his late 40's. A huge upper body, with legs that arnt skinny but not huge at all. Doesnt look out of proportion at all. I see him and his son do HEAPS of arm work and shoulder work, getting up to about 5 different Bi excersises with lots of sets -preacher curls too. Not moulded but huge. He doesnt diet or use and supps or roids.
BTW to anyone wondering, Any curls with angles, rotations, give you the nice peak I have and you want so badly.

 

[deathdroprob]

This is all you need. Unless you already have 21 guns and are just trying to mould them, all those curl variations are a waste of time. I see guys in the gym with 14" biceps doing 100 sets of cable curls, preachers, etc. I tell them, if they want big biceps, eat big and squat big.

Everybody says you wont get big arms without squatting or what ever. I have proof you dont need to. A guy a my gym I usually say hi to to has the biggest guns and shoulders Ive ever seen. NEVER does legs. I suspect his arms are infact thick er than his legs. He is a big guy, about 6'3 and looks to be in his late 40's. A huge upper body, with legs that arnt skinny but not huge at all. Doesnt look out of proportion at all. I see him and his son do HEAPS of arm work and shoulder work, getting up to about 5 different Bi excersises with lots of sets -preacher curls too. Not moulded but huge. He doesnt diet or use and supps or steroids.
BTW to anyone wondering, Any curls with angles, rotations, give you the nice peak I have and you want so badly.