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Bicep Workout help!

Greatercow

Greatercow

New member
hey guys im in desperate need for a good bicep workout

my triceps are wayy bigger then my bis im having the hardest time getting them to peak i have 18 inch arms and little of that is bicep :(
 
just try doing 21 curls, and incline db curls. with 21 curls i like to do the first set narrow grip, second wide grip, and third set regular. concentration curls are good for peaking too.
 
the tricep is a larger muscle then the bicept... so it should be bigger in general.. its like 66% of the arm
 
So if we start on the primise that the bicep is really just a muscle that assist the back in pulling things (which it is), generally speaking, the best way to increase the size of the biceps is to start really hammering the back with pulling movements. The body has a tendancy to not let the biceps get too out of proprotion to the back.

Like you, I have 18 inch bi's but I haven't done a curl in over a year, I just do a hell of a lot of back work. Assuming your arms are 18 inches from mostly muscle (and not fat) you may be advanced enough to the point that extra bicep isolation work might help. However, the majority of people who complain about bicep developement just need to increase their back work.

I highly reccomend adding some close grip pullups to you back day (palms facing you, pinkies touching). It's a great pulling exercise that hits the bi's pretty well.

The "peak" people talk about is mostly a genetic quality that come about from having a shorter belly in their bicep which allows the muscle to bunch up when contracted. People with longer muscles aren't going to be able to get their bicep to bunch up like that.

Good luck bro.
 
I'm not going to say that I dissagree with the idea that heavy cheats followed by strict isolation exercises can't be helpful. I just think that for the majority of people in the world, more bicep curls aren't always the answer.
 
How about some hammer curls, reverse grip barbell curls with the EZ curl bar, dumbell curls on a incline bench, or preacher curls with a tight contraction at the end of the movement. 21's are so old school and awsome; an exercise from the past that has withstood the test of time. I remember when I was a kid, the old vets in my hood used to do those all the time. Pre-exaust the muscle first when doing these exercises. If you do 21's, do them at the end of your routine and try to observe the strickest form possible. Go as heavy as you can perform the exercise clean. It can be a humbling exercise at first.
 
keasbey said:
ok whats the 21?
Click to expand...

3-part-curls

start with 7 reps of upper range of motion goin down 90 degree, then 7 reps lower range of motion goin up 90 degress, then 7 full reps.
 
I got something that kills and builds.. just started doing it a few weeks ago and I love it -- I had a problem getting my biceps sore and this did it for me...

"3 grip bb curl" - basically your doing 30 reps in a row... first grip is wide, grab out half past the "bumps" on the bar (10 reps), then immediately move to regular hand position curls (10 reps), then put your palms together all the way close and do 10 more reps... KILLER -- start with just the BB... today was the first day I added 5 lbs to each side... 3 sets

Next I do "extra isolated preacher curls" basically im am in a stand/crouch position over the seat leaning far forward with elbows placed near the bottom of the pad.. reason for leaning forward is you cant use your back at all.. then go all the way straight and curl up and squeeze... Dont try a bunch of weight on this either ... start with 10 or 15lbs on each side... 3 sets...

Then I finish with hammer curls for 3 sets of 8-12 reps...


gl man
 
this sounds real good man ill try it for sure thx





automaticj5 said:
I got something that kills and builds.. just started doing it a few weeks ago and I love it -- I had a problem getting my biceps sore and this did it for me...

"3 grip bb curl" - basically your doing 30 reps in a row... first grip is wide, grab out half past the "bumps" on the bar (10 reps), then immediately move to regular hand position curls (10 reps), then put your palms together all the way close and do 10 more reps... KILLER -- start with just the BB... today was the first day I added 5 lbs to each side... 3 sets

Next I do "extra isolated preacher curls" basically im am in a stand/crouch position over the seat leaning far forward with elbows placed near the bottom of the pad.. reason for leaning forward is you cant use your back at all.. then go all the way straight and curl up and squeeze... Dont try a bunch of weight on this either ... start with 10 or 15lbs on each side... 3 sets...

Then I finish with hammer curls for 3 sets of 8-12 reps...


gl man
Click to expand...
 
I actually just hit a new biceps workout today that I read off of here since I wasn't making as much progress as I'd like. I modified it a bit to what I like.

First workout I did 4 sets of incline bench dumbell curls, then I did 2 sets of across the body hammer curls, 2 sets of preacher curls, then 3 sets of 21s, I do them a little bit different then the other guy said, I do the lower motion before the upper motion, probably just preference.

By the way, I've loved 21s for years, I love the stares you get when doing them, the results you get after doing them, and watching half the guys in the gym start doing them after they see how gigantic your biceps get.

Also props to whoever suggested across the body hammer curls in the other post I saw, never really tried them, worked out great.
 
automaticj5 said:
I got something that kills and builds.. just started doing it a few weeks ago and I love it -- I had a problem getting my biceps sore and this did it for me...
Click to expand...

Soreness does not equal growth.

Also, bump for some pics of your (greatercow) "lagging biceps" in comparison with the rest of your body.

Greatercow, check out this post/thread, and see if you relate in any way:

http://www.elitefitness.com/forum/8335562-post17.html
 
Last edited:
here is a pic of my arm only the quality isnt that good but its all i got for now

i wanna hold off the full body pics because im going to do a before after thread im in the middle of my first cycle

here it is : ( dont comment on my tan i know i know :P )

http://tinypic.com/2mpi3axs
 
Greatercow said:
here is a pic of my arm only the quality isnt that good but its all i got for now

i wanna hold off the full body pics because im going to do a before after thread im in the middle of my first cycle

here it is : ( dont comment on my tan i know i know :P )

http://tinypic.com/2mpi3axs
Click to expand...

You tan looks terrible :p j/k

I think when you drop b/f the bicep will look great. After seeing some of Omegas clients I'd listen to anything that bro says.
 
haha yes i did put on a little fat :) i like eating too much im trying to keep it clean tough in any case ill cut after the cycle for sure
 
Here what I do..

Curl straight bar(barbell)
Superset these w/ lighter weight on easy curl bar.

preacher with dumbbelss
preacher w easy curl bar
hammer curls


good bro gave me this routine and his arms were nice.
 
drsketch said:
Here what I do..

Curl straight bar(barbell)
Superset these w/ lighter weight on easy curl bar.

preacher with dumbbelss
preacher w easy curl bar
hammer curls


good bro gave me this routine and his arms were nice.
Click to expand...

:worried: i know who gave u that one.........let me in on it as well
 
mwm5 said:
:worried: i know who gave u that one.........let me in on it as well
Click to expand...


yEAH I have to say this breaks my bis off.... I also use only the strictest form with these and every lift and control the weight for the full positive and negative part of the lift.
 
Greatercow said:
here is a pic of my arm only the quality isnt that good but its all i got for now

i wanna hold off the full body pics because im going to do a before after thread im in the middle of my first cycle

here it is : ( dont comment on my tan i know i know :P )

http://tinypic.com/2mpi3axs
Click to expand...

Kinda hard to see details in that pic. Also, I wanted to see arms in relation to rest of (upper) body. I'd bet they are in proportion. They look to be pretty proportionate.

34eunfn.jpg
 
I never really made bisceps a priority.

I can do a weighted chin no joke with 50 kilos (that is my pb, I'm a bit below it at the moment) and yet never had any bisceps, so I'm guessing isolation exercises must have their place


highlander555 said:
So if we start on the primise that the bicep is reall
y just a muscle that assist the back in pulling things (which it is), generally speaking, the best way to increase the size of the biceps is to start really hammering the back with pulling movements. The body has a tendancy to not let the biceps get too out of proprotion to the back.

Like you, I have 18 inch bi's but I haven't done a curl in over a year, I just do a hell of a lot of back work. Assuming your arms are 18 inches from mostly muscle (and not fat) you may be advanced enough to the point that extra bicep isolation work might help. However, the majority of people who complain about bicep developement just need to increase their back work.

I highly reccomend adding some close grip pullups to you back day (palms facing you, pinkies touching). It's a great pulling exercise that hits the bi's pretty well.

The "peak" people talk about is mostly a genetic quality that come about from having a shorter belly in their bicep which allows the muscle to bunch up when contracted. People with longer muscles aren't going to be able to get their bicep to bunch up like that.

Good luck bro.
Click to expand...
 
enigma4dub said:
lets see those arms!
Click to expand...

I'm new to this site and not real familiar with loading pics via a scrpting prompt. I have a pic of me deadlifting that I can add. What am I supposed to do once I click the "insert image" icon?
 
ceo said:
I'd guess your arms are probably in balance and on par in development with the rest of your body. Got any pics?

Deads and squats.
Click to expand...

So your trying to tell me when I can squat, press and deadlift 2x body weight for reps I will have some quality arm size? I mean this is totally obvious, but not what I wanted to hear. Is there anything I can do that is easier?
 
You could do roids, but if you don't want to (and I don't blame you if you don't) you're going to have to put in the hard work most people aren't willing too. If it were easy, everyone would have huge arms.
 
highlander555 said:
You could do roids, but if you don't want to (and I don't blame you if you don't) you're going to have to put in the hard work most people aren't willing too. If it were easy, everyone would have huge arms.
Click to expand...

So I need to focus on the big compound multi muscle group exercises in order to make my whole body grow and this will make my arms grow? What about preacher curls and pushdowns? These are not as hard and I can do like 90 pounds for reps :rolleyes:
 
SouthernLord said:
So your trying to tell me when I can squat, press and deadlift 2x body weight for reps I will have some quality arm size? I mean this is totally obvious, but not what I wanted to hear. Is there anything I can do that is easier?
Click to expand...

Be sure to stick your pinky out as you bring the rep up! This will force the correct degree of supination at the top to induce rapid muscle growth from the dumbell curls! ;)

I hear this is what DaveTSI does!
 
did the 21s for the 1st time today did 4 sets.. planned on 3 but had a few min before they shut down so i threw 1 more down pretty quick.. i like them defin a change of pace. i still DL/squat/bench so im not to worried about my Bi's to begin with.. i just want to look cool like all the other lightweight guys in the gym
 
I would suggest double-trisets. w 2 exercises.(A) Paused, standing, narrow-reverse-grip EZ bar curl and (B) Seated Db Zottman Curls. Done like this.

Sets Reps Tempo Rest

A 3 4-6 3210 0
B 3 4-6 4020 0
A 3 3-5 5010 2min


It wiil probably be necessary to drop the weight 5 to 10% each time you repeat the triset. All the extra work on the brachialis (a very overlooked muscle) will force the bicep brachii upward enhancing the so called "biceps peak". Done every 5 days during 6-8 weeks.
 
enigma4dub said:
couldnt disagree more.
Click to expand...

I couldn't disagree more with your disagree-ing more. Thats like saying all you need for big calves is leg presses/squats. Sure...the calf is involved. But nothing beats isolation. Yes! Pulling movements are important for the back AND some bicep. BUT, if you are looking for serious bicep development, you will NOT get it from deads,pulls or anything except curls. You haven't done curls in a year? Maybe you should start and then argue.
 
ryno9000 said:
I couldn't disagree more with your disagree-ing more. Thats like saying all you need for big calves is leg presses/squats. Sure...the calf is involved. But nothing beats isolation. Yes! Pulling movements are important for the back AND some bicep. BUT, if you are looking for serious bicep development, you will NOT get it from deads,pulls or anything except curls. You haven't done curls in a year? Maybe you should start and then argue.
Click to expand...

im pretty sure my bis are just fine. i weigh 193 right now and im measuring in at 17.5 " they are probably my stand out feature. and i have them because of pulling and genetics not because of curls. and i did used to have a day dedicated to arms when i was a newb, what a joke that was!
 
Heavy core exercises will help you develop your arms.

Do a lot of exercises that will create the illusion of a peak, i.e. preacher curls while squeezing out on the top, hammer curls, some cheat curls with barbells...
 
enigma4dub said:
im pretty sure my bis are just fine. i weigh 193 right now and im measuring in at 17.5 " they are probably my stand out feature. and i have them because of pulling and genetics not because of curls. and i did used to have a day dedicated to arms when i was a newb, what a joke that was!
Click to expand...

judging by your lat spread on your photo i can see why you have big bis...
 
enigma4dub said:
im pretty sure my bis are just fine. i weigh 193 right now and im measuring in at 17.5 " they are probably my stand out feature. and i have them because of pulling and genetics not because of curls. and i did used to have a day dedicated to arms when i was a newb, what a joke that was!
Click to expand...

Bingo.
 
enigma4dub said:
im pretty sure my bis are just fine.
Click to expand...

im pretty sure we aren't just talking about you either. what works for you doesn't neccessarily work for everybody else. If that is what you believe is best for YOU, then keep it up.
 
ceo said:
Be sure to stick your pinky out as you bring the rep up! This will force the correct degree of supination at the top to induce rapid muscle growth from the dumbell curls! ;)

I hear this is what DaveTSI does!
Click to expand...

haha dick, yes thats exactly what i do when curling lol
 
i must say i believe direct bicep work is unnecessary for most people, your arms will grow along with the rest of your body. As long as your hitting compound movements hard your arms will grow.

I dont train bis directly and havent for years and i have 17" arms, not huge but they are proportionate. All from pulling, squatting, benching, rowing, etc.
 
mwm5 said:
im pretty sure we aren't just talking about you either. what works for you doesn't neccessarily work for everybody else. If that is what you believe is best for YOU, then keep it up.
Click to expand...

that was a response to a question directed at ME. he said maybe i should do curls... which is why i replied the way i did. lol
 
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