mixing up the biceps

[ryno9000]

First and foremost, I do lots of heavy compound movements. That out of the way, I am having problems thinking of new ways to shock my biceps when I do isolation stuff. I am a fan of incline curls and strict preacher curls. I sometimes throw in 21s at the end, or some hammer curls. What else can I do? I'm building mass at the moment, not trying to detail.

 

[Big_BK]

I had the same problem for a while. I rarely do iso bicep stuff but i really wanted to get my arms up. This si what i did and it worked pretty well, i put and inch and a half on my arms in about 2 months. I did my usual back stuff and when i did bi's i did some wide grip pull ups then parallel grip pull ups, alternating between the two on each set. Then i did seated preacher curls moderate weight highish reps like 8-10 4 sets. Going slow and squeezing at the top on each rep. After that i did some standing hammer curls with light weight high reps pumped out very fast until you cant take the pain anymore. maybe 1-2 sets of those. Then i would finish up with some cable curls what ever weight i could still manage for like 6 reps how ever many sets i had left in me. Your arms should want to fall off after that. Every set i was in constant pain, my arms were so pumped i could barely bend them to 90*.

 

[SouthernLord]

Rest-Pause. Warm up to a weight which you can lift for 12 or so reps to failure. Take a set to failure, rack the weight, take 10-15 deep breaths, and then repeat for a total of three sets. This will shock the hell out of your bis. I wouldn't do this for all your bicep lifts. Maybe just your main or favorite bicep lift. Fascia stretching will work too.

 

[ExtraMile]

Weighted Close Underhand Chins have worked well in building my biceps

 

[SaiBoT]

To me the best are mechanical advantage extended sets, Larry Scott did them!

 

[ryno9000]

To me the best are mechanical advantage extended sets, Larry Scott did them!

Can you please elaborate on your above quote?



Thanks for all of you guys posting, I love EF!

 

[SaiBoT]

Can you please elaborate on your above quote?



Thanks for all of you guys posting, I love EF!

Ok. Has you know Larry Scott focused is bis workout on the preacher curl bench. So here is one of his routine all the steps are one set and yeah if you do this workout twice a week you will understand why the first Mr O liked it so much.

Step 1 Reverse grip scott curl 1x6 with max weight till failure

Step 2 same bar same weight do another set till failure of normal grip scott curl and without rest...

Step 3 grab a pair of dumbells who match the same weight of the bar and do scott hammer curls, go till failure with some burn reps all out.

Step 4 rest 2 minutes and repeat twice more.

You might feel the need to decrease the weight a bit after each set and that's normal, make sure you go all the way down and stop on top right before losing contraction with your wrists cocked all the time.

It's called mechanical advantage extended set because it goes from the hardest exercise which is the reverse and finish with scott hammers which are the easiest and allows to use more weight on normal conditions, once you try this you will be instantly hooked right after the first set, it will be forearms and bis pumped like never before. Needless to say that you have to warm-up properly. In a month twice a week you will have nice results.

This principles can be applied to other bodypart as well in case someone is wondering about it.

 

[1999TL]

Ok. Has you know Larry Scott focused is bis workout on the preacher curl bench. So here is one of his routine all the steps are one set and yeah if you do this workout twice a week you will understand why the first Mr O liked it so much.

Step 1 Reverse grip scott curl 1x6 with max weight till failure

Step 2 same bar same weight do another set till failure of normal grip scott curl and without rest...

Step 3 grab a pair of dumbells who match the same weight of the bar and do scott hammer curls, go till failure with some burn reps all out.

Step 4 rest 2 minutes and repeat twice more.

You might feel the need to decrease the weight a bit after each set and that's normal, make sure you go all the way down and stop on top right before losing contraction with your wrists cocked all the time.

It's called mechanical advantage extended set because it goes from the hardest exercise which is the reverse and finish with scott hammers which are the easiest and allows to use more weight on normal conditions, once you try this you will be instantly hooked right after the first set, it will be forearms and bis pumped like never before. Needless to say that you have to warm-up properly. In a month twice a week you will have nice results.

This principles can be applied to other bodypart as well in case someone is wondering about it.

Very nice.

 

[PWR]

Since I dont have the biggest arms in the world its hard for me too add but for me I like to warm up the bi's with about 5 lighter sets of straight bar curls. Then I like to go over to a preacher style cable or hammer strength machine and do heavier controlled slow power curls. About 5 sets of 6-8 reps and concentrate on power and a good squeez(sp?). If not those I like some good ole standing db curls. If I do these on back day I notice my forearms give out to quickly and its hard to concentrate on the bi itself. Sometimes I may only do bis every other week.
I would really like to seem someone chime in that has some big guns. 20in+ arms. Mine are about 19in but not near some of the freaks you see running around with huge pipes.

 

[Peterlumberjack]

check ur pm

 

[ryno9000]

check ur pm

Me? No PM from ya. Try me again!

 

[SaiBoT]

Since I dont have the biggest arms in the world its hard for me too add but for me I like to warm up the bi's with about 5 lighter sets of straight bar curls. Then I like to go over to a preacher style cable or hammer strength machine and do heavier controlled slow power curls. About 5 sets of 6-8 reps and concentrate on power and a good squeez(sp?). If not those I like some good ole standing db curls. If I do these on back day I notice my forearms give out to quickly and its hard to concentrate on the bi itself. Sometimes I may only do bis every other week.
I would really like to seem someone chime in that has some big guns. 20in+ arms. Mine are about 19in but not near some of the freaks you see running around with huge pipes.

Having 20+ inches guns doesn't automatically translate to being an expert... i know a couple of guys who don't even lift weights and have sick huge pipes.

 

[PWR]

Having 20+ inches guns doesn't automatically translate to being an expert... i know a couple of guys who don't even lift weights and have sick huge pipes.

I realize that, but you dont wake up with big ripped 20in arms. Alot is genetics, but alot is the work and effort it takes to acquire them too.

 

[SaiBoT]

I realize that, but you dont wake up with big ripped 20in arms. Alot is genetics, but alot is the work and effort it takes to acquire them too.

Then again my first coach was a 53years old man with guns closing the 20inches, he did all his exercises with strict form, barbell curl, seated dumbell curl, scott curl always controled and he started as a powerlifter without ever touching the juice, The most uncommon exercise I saw him doing (this was on 1997) was lying done dumbell curls on a completely flat bench, i tried and it hurts like a bitch, the stretch is so painful that puts DCs bis stretch to shame.

 

[stephen4327]

i dont even work bi's, and i bet mine are bigger than urs.

 

[OneBreath]

Do the rest-pause protocol like SL said. For a good shocker movement grab a wide lat pulldown bar, the widest you can find with the slight angles for where your hands grab the ends.

Attach it to the bottom of a cable, turn the bar upside down (so the ends of the handles now point up)

Grab the very end of the handles (yes its wide and its going to hurt)

Stand over the source of the cable, one foot in front and tilt your head down

Slowly curl that bar up until it touches your forehead. Yes, this means that you won't go all the way up and get that nice little rest at the top of the curl.

SLOW negative all the way down until you feel the bicep stretch at the very bottom then immediately curl back up.

Do this rest-paused and you'll feel like someone poured boiling water on your biceps.

 

[OneBreath]

Also if you want big arms you need to do more compound movements lol

 

[ryno9000]

i dont even work bi's, and i bet mine are bigger than urs.

Sweet. Thanks for taking the time to post here. I'll bet my dad could beat up your dad though.

 

[bran88]

Do the rest-pause protocol like SL said. For a good shocker movement grab a wide lat pulldown bar, the widest you can find with the slight angles for where your hands grab the ends.

Attach it to the bottom of a cable, turn the bar upside down (so the ends of the handles now point up)

Grab the very end of the handles (yes its wide and its going to hurt)

Stand over the source of the cable, one foot in front and tilt your head down

Slowly curl that bar up until it touches your forehead. Yes, this means that you won't go all the way up and get that nice little rest at the top of the curl.

SLOW negative all the way down until you feel the bicep stretch at the very bottom then immediately curl back up.

Do this rest-paused and you'll feel like someone poured boiling water on your biceps.

This sounds good, i'm going to try this for sure.

 

[SaiBoT]

Sweet. Thanks for taking the time to post here. I'll bet my dad could beat up your dad though.

I guess he is not getting any attention on C&C...

 

[mattu3743]

supersets works for me