Biceps Baby !!

[crxdog]

Whats your favourite Bicep exercise?.

Im trying like hell to put that killer peak on my guns but is just coming along so slowy!

Im doing the Bicep machine 3 sets 10-12 reps
Incline dumbell curls heavy weight 3 sets 6 - 8 reps
And some hammer curls . .. .

i want arms like arnie haha (dont we all?) Im waking up and my biceps are so freaking tight after all that but to me they just dont seem to be getting bigger?

RAAAAAAAHhh!

Found this helpful as well
http://www.youtube.com/watch?v=gjSt2nfx2HU

 

[tehkevroy]

do core lift thats how I increase my arms.. Ive gained like 2'' in 7months

 

[F117A Active Stealth]

what are your current measurements?

How much your bicep "peaks" is determined by your genetics. There's no magical exercise to get them "peakier" unless you're blessed with the genetic predesposition for it.

And like tehkevroy said, to get bigger arms you need to get bigger everything, so you should do a lot of bench, barbell rows, and tricep/back work, and then you'll see your biceps grow as well.

 

[silver_shadow]

do core lift thats how I increase my arms.. Ive gained like 2'' in 7months

+1

 

[the_alcatraz]

+2

Also, forget abotu cables and BS like that. Do freeweights.

 

[chris69]

+2

Also, forget abotu cables and BS like that. Do freeweights.

Cable low rows get my bicep/forearm, pumped, and it's a two in one excersize, hits your back also !

 

[crxdog]

core lifts? as in using your core muscles?

 

[blueta2]

I used to isolate each body part and never saw much, when I did core body lifting, I saw more size.
Sassy who used to come here had the best advise for bi's, Lots of 21's and eat to get bigger bi's

 

[silver_shadow]

core lifts? as in using your core muscles?

core lifts - large compound movements which utilize the maximum muscle groups to get the work done. examples: all manner of pressing (bench and overhead), all variations of deads, squats (all variations), good mornings, all kinds of rows, pullups/pulldowns/chin ups. rows and pullups are great for loading the biceps along with the lats.

 

[SwitchMan]

Phil heath is a twat waffle.

 

[crxdog]

i just measured my biceps My right is 16 inches and my left 15.5 LIKE WTF!!!!! How do i get the left to play catch up? Do more sets on the left?

 

[silver_shadow]

.5" isn't worth obsessing over.... asymmetry is common and not usually noticeable. try to get bigger and lift heavier weights and there should be less noticeable difference

 

[royale13ii]

weighted chins, deadlift, heavy rows and you're set

 

[crxdog]

now that i know my lefts smaller i can defiantly notice it in the mirror
weighted chins hey? will that get my massive peaks?

 

[SouthernLord]

Heavy dumbbell rows for high(er) reps really make my arms sore as fuck. You can't beat weighted close grip chins, dls, and heavy shrugs. Iso exercises for the Bis are just icing on the cake. Arms days are really just days off

 

[crxdog]

Heavy dumbbell rows for high(er) reps really make my arms sore as fuck. You can't beat weighted close grip chins, dls, and heavy shrugs. Iso exercises for the Bis are just icing on the cake. Arms days are really just days off

What are dumbell rows?

 

[SouthernLord]

What are dumbell rows?

uh.. you claim to have 16" arms and you do not know what a db row is??? Well then....

http://asp.elitefts.com/qa/default.asp?qid=13322&tid=106

 

[crxdog]

uh.. you claim to have 16" arms and you do not know what a db row is??? Well then....

http://asp.elitefts.com/qa/default.asp?qid=13322&tid=106

I dont claim i know. Down here in Australia we work hard mate!

 

[Thunderclap47]

I've found drag curls really help.

 

[jumpmaster82]

try doing DB preacher curls. when i started doing those my bis grew alot. ive been doing them in my bicep workout for years ever since trying them. i think its the overall best exercise for bringing out the "peaks" in the bis bro.

 

[Tatyana]

I've found drag curls really help.

+1

Body drag curls really isolate the biceps.

You may have to use a lighter weight.

Also make sure you use a straight bar, not an E-Z curl, totally defeats the purpose.

I think you are also ignoring the fact that the 'PEAK' on the bicep is genetic.

I have rarely trained my arms, just started again to bring my biceps up, but my biceps are 14" (which is pretty good for a natural female at a low bodyfat)

I got them from doing back and shoulders.

 

[crxdog]

I've found drag curls really help.

where is something on drag curls?

 

[squatpuke]

where is something on drag curls?

ditto

 

[SouthernLord]

ditto

Grab a loaded Olympic bar and curl the weight keeping contact with the front your body the whole time. Your elbows stay tight to your side and actually go back behind you. These are a killer. Hopefully that description helps...

 

[Mercere]

Grab a loaded Olympic bar and curl the weight keeping contact with the front your body the whole time. Your elbows stay tight to your side and actually go back behind you. These are a killer. Hopefully that description helps...

But please don't grab it from the power rack.

 

[crxdog]

ditto

found something on this bro hope this helps
http://www.bodybuilding.com/fun/exercises.php?Name=Drag+Curl

Cheers,

 

[chazk]

I used to do heavey barbell movements for biceps they built bulk but my biceps "peaks" really did not come out untill I started do "supination dumbell curls"
starting in a hammer position and twisting the hand up and pinky above the thumb then squeezing the biceps and lowering back to start
Also doing arnold style concentration curls leaning over one hand on my knee then other grabbing the dumbell twisting the hand as I raise the dumbell bringing the weight up to my chest and face area then slowly letting the weight down.

The best way to get the biceps full range of motion is through dumbells curls rather then barbell.
the inner head of the bicep attaches to the forarm in such a way you have to supinate the palm of the hand to fully contract the bicep to reach full contraction allows you to build a fully developed bicep.

stand in a normal position with hands to your side use no weight, keep the elbow down and slowly raise the forarm (keeing elbow at your side) untill it is in front of your body. ( like you have your hand out for someone to put something in it (more of a 90degree angle)Now play with your "supination"
.turn the pinky up and down a few times you will see your inner head contract and relax as you move the hand back to normal with out even really using your bicep ,then turn your palms up and down over and over and watch the bicep inner head ball up.
it will contract on its own as you turn the pinking higher then your thumb.
do it a few times and you will see how greatly this effects the full contraction of the biceps

so grab the weight plams neutral at your side then as you raise the dumbell turnthe palms up, then go beyond it and turn the pinky up further then the thumb.
That was arnold "secret" he wrote it in a book over 30 years ago that bodybuilders were not supinating the palms to get full contraction and squeezing the inner head at the top with the pinky higher then the thumb.

Not saying you will have arms like arnold but anything helps
this is a quick example watch around 30seconds into it
http://www.youtube.com/watch?v=HryZtZZvYh8
see arnold bicep he is bent over and raising the forarm with the pinky slighty higher not much and he is contracting the inner head of the bicep
squeezing the inner head,
here arnold bring it to his face
http://www.youtube.com/watch?v=Rg0dJVj8ADE

arnold did tons of variations of supination curls
is it not a fact he had the best biceps in the sport ?

 

[crxdog]

I used to do heavey barbell movements for biceps they built bulk but my biceps "peaks" really did not come out untill I started do "supination dumbell curls"
starting in a hammer position and twisting the hand up and pinky above the thumb then squeezing the biceps and lowering back to start
Also doing arnold style concentration curls leaning over one hand on my knee then other grabbing the dumbell twisting the hand as I raise the dumbell bringing the weight up to my chest and face area then slowly letting the weight down.

The best way to get the biceps full range of motion is through dumbells curls rather then barbell.
the inner head of the bicep attaches to the forarm in such a way you have to supinate the palm of the hand to fully contract the bicep to reach full contraction allows you to build a fully developed bicep.

stand in a normal position with hands to your side use no weight, keep the elbow down and slowly raise the forarm (keeing elbow at your side) untill it is in front of your body. ( like you have your hand out for someone to put something in it (more of a 90degree angle)Now play with your "supination"
.turn the pinky up and down a few times you will see your inner head contract and relax as you move the hand back to normal with out even really using your bicep ,then turn your palms up and down over and over and watch the bicep inner head ball up.
it will contract on its own as you turn the pinking higher then your thumb.
do it a few times and you will see how greatly this effects the full contraction of the biceps

so grab the weight plams neutral at your side then as you raise the dumbell turnthe palms up, then go beyond it and turn the pinky up further then the thumb.
That was arnold "secret" he wrote it in a book over 30 years ago that bodybuilders were not supinating the palms to get full contraction and squeezing the inner head at the top with the pink higher then the thumb.

Not saying you will have arms like arnold but anything helps
this is a quick example watch around 30seconds into it
http://www.youtube.com/watch?v=HryZtZZvYh8
see arnold bicep he is bent over and raising the forarm with the pinky slighty higher not much and he is contracting the inner head of the bicep
squeezing the inner head,
here arnold bring it to his face
http://www.youtube.com/watch?v=Rg0dJVj8ADE

arnold did tons of variations of supination curls
is it not a fact he had the best biceps in the sport ?

Woah great post bro thanks!