BICEPS WONT GROW!Site enhancing oils???

[gqstiles]

ilpadrone, good post. Here are my two cents. I noticed with myself, if I was holding water because of gear my bi's looked tiny. In reality my bi's were growing even though they seemed to be getting smaller because of the water. Once the water was gone, bam some nice peaks!!!

 

[Anthony Starks]

I did that workout today, and I can already feel it. Does Nelson have a workout book?

Jesus, today my bi's are sore as hell, I think I just got a new favorite bicep workout (the cable pull)! Bump for more info on Nelson M.

 

[Beachbum1546]

with those cable curls do your palms curl toward your chest (like a bb curl, elbows facing behind you) or towards your delts (curls on the side of your body, elbows facing into you)?

 

[shockNawe]

I've had the same problem. I find that hammer curls with heavy ass weight, even if you have to cheat a little bit helps, along with preature curls and cable curls. It's important not to cheat with the cable curls tho, a lot of guys do it to just get it done... full extensions and dont bend ur wrist...if this means less weight then so be it... it pays off tho! goodluck bro!

 

[ilpadrone]

with those cable curls do your palms curl toward your chest (like a bb curl, elbows facing behind you) or towards your delts (curls on the side of your body, elbows facing into you)?

When you keep your upper arms straight down at the sides of your body (a bit back b/c you stepped forward one step) and you stand with straight back and head up (parallel to the floor) while you perform the movement you will most likely have your pinky finger very close to you nipples at maximum contraction.
Don't forget that short hard squeeze at that top, it makes the difference.

 

[Synpax]

I think i train my biceps enought..

I disagree.

The exercises you mention do not ordinarily target your biceps but instead target your brachioradialis.

The key to bicep workouts is to understand that the muscle mirrors the lower part of your forarm.

To illustrate, grab a dumbell and do a hammer curl.

The axels of the bells look like this: | |

Then do a normal curl with the bar parallel to the ground.

You look like this: - -

Then do a curl with your pinky above your thumb (kind of like doing a hammer curl while holding your hand upside down).

Should look like this: / \

Feel the difference?

The key exercise for targeting biceps in this way is the EZ Bar curl - it is shaped to allow you to curl with your pinkys higher than your thumbs.

I had some pictures of myself doing this up here a long time ago - PM me if you need additional help.

 

[wirednutz]

Tip: Do not over train your biceps!

Good tip for ALL muscles actually