Biceps

[cobracock1979]

mmmm...biceps


My bi's have good shape. They are not huge (17.5 ") but genetically they were poor, so have come a long way.

I put vey little focus on direct bicep excercises, but on a back day I always have done a couple of bicep excercises to finish off.

Anyway, what works great for me now is just a light bar (like 65 lbs) and slow concentrated 5 sets of 13 - very wide grip followed by very narrow grip.

Thats it. The pump is insane an it hits the full height and width. IMO that all you need and after 3 weeks of this there is a noticable difference.

 

[ExtraMile]

Biceps and Calves IMO the two hardest muscles to grow.

 

[Pino75]

Barbell Curls are the catalyst of Bicep building for mass....Doing Preacher curls and incline dumbells are good for the peaks....I also love blasting out some Hammers to push out the Bi's and Tri's by pumping up the Brachialis...

For me my most stuborn muscle is my Traps...have to work them in three times a week to see progress...

 

[cobracock1979]

For traps close grip row and deads are all I need. i dont shrug anynore

 

[Pino75]

For traps close grip row and deads are all I need. i dont shrug anynore

Deads Huh ?!? Ive been wanting to start doing those....I think im intimidated by them or just plain chicken shit LOL

 

[ExtraMile]

I dont shrug at all and my traps are a strong point... All I do it deads, I did powercleans for a while, do farmers walk occassionally, did alot of pendlays but recently swapped for one arm db row...

 

[Pino75]

OK..OK..I will stop being a Big Puss and plan on doing some deads next week....I do Stiff legged dead lifts almost every leg day.....Alls I have to do is bend my legs now LOL

 

[SouthernLord]

My bis suck. Stupid genetics. I just started having an "arm" day, which is something I've never done. I think it might help.

 

[cobracock1979]

LOL, I definately prefere volume training for Bi's. Try my routine bro

 

[desmond]

My bis suck. Stupid genetics. I just started having an "arm" day, which is something I've never done. I think it might help.

The row/chin up and you get big bis doesn't work for those with poor bi genetics (mine suck big time too).

I also personally don't like preacher curls. The brachais is the stronger elbow flexor in this position, and is less suited to hypertrophy on most people. Anatomically, the bisceps work best if the elbows are retracted or at least not in front of the body

 

[timtim]

look into charles poliquins winning the arms race training. he starts with the weakest of the flexors, the brachioradialis, then moves to the brachialis, and finally the bicep. rest and reps are taken into account.

 

[cobracock1979]

Also for me, I suffer with a really tight inner fascia. When Im pumped I can literally see it pullig tight around my bi's and stiopping them growing.

I considering sticking .23 pins over the main area of my bi's to see if that allows tha fascia to strach out more!

 

[timtim]

Also for me, I suffer with a really tight inner fascia. When Im pumped I can literally see it pullig tight around my bi's and stiopping them growing.

I considering sticking .23 pins over the main area of my bi's to see if that allows tha fascia to strach out more!

dc stretching. a.r.t. stretching via a chiropractor.

 

[SouthernLord]

look into charles poliquins winning the arms race training. he starts with the weakest of the flexors, the brachioradialis, then moves to the brachialis, and finally the bicep. rest and reps are taken into account.

Have you done this?

I checked it out and it appears to be a six month program?

 

[timtim]

Have you done this?

I checked it out and it appears to be a six month program?

i used portions of it. all his stuff is pretty hardcore. i have shit arm genetics and this definately helped.

 

[cobracock1979]

I already ytilise a lotta DC stretchin but will look into the chriopractor thing.

Actually may be worth a new thread