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DownUnder23
New member
I need some advice and or exercise tips for training my biceps they actually seem to be slowly coming around what excersices do i need to be doing to gain some mass on my biceps!?
Help My Damn biceps
- Thread starter DownUnder23
- Start date
The only real way to develop your biceps and triceps after the intial growth spurts (for the first few years) is form and specialized movements with the appropriate number of reps (usually 10-15).
Lower the weight and concentrate on form and watch the muscles develop.
Lower the weight and concentrate on form and watch the muscles develop.
DownUnder23
New member
ok.......
I have been trying to do more waeight and become more frustrated in the process!
thanx for the tip!
I have been trying to do more waeight and become more frustrated in the process!
thanx for the tip!
lawnsaver
New member
Great advice!!!
Harvard to released a study done on the positive effects the brain has on muscle growth. In laymans terms, they concluded to reach the connection between brain and muscle to keep reps between 8-20. The true muscle electical impulses were greater in higher reps than lower reps with heavier weights. They said it takes time for the muscle and brain to connect.
This goes against everything I have been taught. Heavy weight low reps for size. Harvard concluded otherwise.
I'm sorry if I got to scientific for you guys...LOL
Harvard to released a study done on the positive effects the brain has on muscle growth. In laymans terms, they concluded to reach the connection between brain and muscle to keep reps between 8-20. The true muscle electical impulses were greater in higher reps than lower reps with heavier weights. They said it takes time for the muscle and brain to connect.
This goes against everything I have been taught. Heavy weight low reps for size. Harvard concluded otherwise.
I'm sorry if I got to scientific for you guys...LOL
solidspine
New member
preacher curls -heavy
dumbbell curls light
straight bar curls-heavy
dumbbell curls light
straight bar curls-heavy
chrisoh
New member
Low reps and high weight worked for me but my gains are slowing, ill try higher reps with less weight... but that Harvard study seems wierd.. brain and muscle connection eh? I don't know about all that but I do I'm a zombie during workouts and the last thing I'm thinking about is trying to establish a connection with my muscle... I'm thinking of candy and stuff to get that last rep out.
Ever tried Sergio curls? Sit on a flat bench facing the bar. Take the bar off of the rack, lower it until the bar touches your thighs, then curl to full contraction. It helps to have a spotter on this one to get some forced reps. Your biceps will be screaming to grow!!! Mike Francois showed me those, now we do them every time I train with him. That exercise is a real killer.
sicklydiesel
New member
my biceps wouldnt grow for shit, but my forearms would grow like weeds, so one day this guy at the gym said use a thumbless grip on all bicep exercises because my forearms were overpowering my bi;s ....once i started doing that , all the emphasis of the exercises went on my bi;s instead of forearms and they have been growing nicely since.
sicklydiesel
New member
Beezers said:
my brachialis are huge ..but my bi;s still look too small compared to the rest of my arm and upper body.
sicklydiesel said:
You may be thinking of your brachioradialis. You can't see your brachialis. It just makes the Biceps head apear thicker and with more peak. Hammers will also target the brachioradialis very well and as such is often times considered as much a forearm exercise as a biceps exercise.
So would it be better to do hammer curls first? I do bis with back, so my arms take a massive beating before I get to the bis. Then I usually just do straight bar curls (recently replaced with alt db curls) and incline db curls. I'm always too tired after the incline curls to do any hammers 
I think many people simply work Bi's way to much, they are a small muscle and get hammered if you work back intensly. I myself do 1 sometimes 2 exercises for my bi's. Here is what I have been doing lately. Dumbell concentration curls, elbow on inside of thing, slightly bent over. I use 90% of my 1 rep max weight and do 2 sets with a 3-5 minute rest between sets. Then I drop to 80% of 1 rep max and continue to do sets. Each set I do 5 reps and stop (even if I can do more) with a 30 second rest between sets. Once I cant get 5 reps im done with the exercise.
I am cursed(or blessed depending on how you look at it) and I have long biceps that go elbow to shoulder with very short tendons. This means that I dont have any real peak when flexed, but have a very strong bicep.
I am cursed(or blessed depending on how you look at it) and I have long biceps that go elbow to shoulder with very short tendons. This means that I dont have any real peak when flexed, but have a very strong bicep.
gunslinger11
New member
bump, i could use some bi advice too. i usually do them twice a week cause they dont fuckin grow, once with back or chest on tuesday and with tris on sunday. heres what my workout looks like.
tuesday
barbell curls 3x8-10
rope hammers 3x8-10
DB preacjers 3x8-10
overhead cables 2-3x8-10
ez bar curls-3x8-10
DB hammers-3x8-10
concentrations 3x8-10
reverse curls 2x8
fuckin hate my bis they havent grown much lately. any ideas for variations??
tuesday
barbell curls 3x8-10
rope hammers 3x8-10
DB preacjers 3x8-10
overhead cables 2-3x8-10
ez bar curls-3x8-10
DB hammers-3x8-10
concentrations 3x8-10
reverse curls 2x8
fuckin hate my bis they havent grown much lately. any ideas for variations??
THE BOUNCER
New member
yea, stop training them so much!gunslinger11 said:
