Try This For Bigger Biceps!

[Debaser]

You did 155 last year. How much are you doing right now? And how much has your chinup and row increased?

By the way, the pump has nothing to do with growth. And yes, it does "work for everyone," in a sense, because progressive load is the prime mechanism for hypertrophy. This doesn't just apply to a few people, it's how muscle growth happens, period.

 

[NJjuice22]

progressive load , but what if the load is not going to the muscle you want it to go??? than how is that going to make you grow?...i have very long arms, that could have something to do with it.

 

[Nelson Montana]

You did 155 last year. How much are you doing right now? And how much has your chinup and row increased?

By the way, the pump has nothing to do with growth. And yes, it does "work for everyone," in a sense, because progressive load is the prime mechanism for hypertrophy. This doesn't just apply to a few people, it's how muscle growth happens, period.

I would disagree on the part about the pump not having anything to do with growth. That was a debunking of a "myth" that's become a "myth" itself.

THe pump isnt everything, but it's something.

Also, hypertrophy is not just a matter of increased load. There are many factors. And strength isn't just muscles. It's tendons, and ligiments and technique. Powerlfters increase load all the time and don't necessarily get more muscular.

Increased resistance is something, but it isn't everything.

Serge Nubret used to do dumbell curls with 25 pounds and he managed to grow a bit of muscle. Granted, he'd do 50 sets, but it goes to show that it isn't all about the weight.

 

[Singleton]

Yeah, the pump gives you a lactic acid burn which I've read causes an increase in IFG-1.

The lactic acid also feeds back into the liver and gets turned back into glucose.

Plus the pump just feels so great. You can't beat that feeling.

 

[Silent Method]

I would disagree on the part about the pump not having anything to do with growth. That was a debunking of a "myth" that's become a "myth" itself.

THe pump isnt everything, but it's something.

Agreed. I have an interesting theory on one mechanism by which "the pump" may contribute to hypertrophic adaptation. However, I'm saving it for a postgraduate study, or perhaps a ph.d dissertation.

I'll let ya'll know how it pans out when I'm Dr. Method.

 

[chicagobuffedbod]

Nelson makes a good point about the pinky being higher than the thumb when doing arm curl exercises for the biceps. However this isn't ground breaking news. It's a concept Mike Mentzer mentioned in his book for HIT training that is how many years old? I'm not "ragg'n" on ya Nelson. Because to be honest I just discovered his book this April and am learning "old" tricks. And his HIT program is working well for me, the pinkies up for curls, less time in the gym, it's all good!

 

[jrc0429]

For me, close-grip chin-ups (w/ palms facing me) KRANK my inner biceps head. But I need to target the outer head, if possible...what about incline dumbell curls?

 

[RADAR]

I threw them in with my regular bicep routine today and "What a burn" I plan to add them in for a while a see how things pan out.
Thanks Nelson!

RADAR

 

[Deleted member 33117]

silent method, I would have to agree that the pump may have some anabolic effects. First, it should help increase capularization of the muscle involved (the growth of more capularies) which can increase size slightly, but also increase blowflow to the muscle and speed up recovery by increasing their capacity to remove waste products between sets, allowing the same performance with less rest between sets.

There is also the issue of hormone release. The type of workouts the yield the greatest pump (higher rep with shorter rest times) tend to release more hgh and igf-1.

I would have to agree with cordz in that brachialis development is issential for proper arm development. However if one wishes to remove them someone from their bicep work, incline curls are a good choice. For me, and a number of other people, straight bar curls are not a bicep workout at all. I feel them in my wrist and forarms, and my biceps feel very little of the weight. On the other hand, I get a deep bicep burn with incline curls, if they are done properly.

 

[Deleted member 33117]

Oh, and Nelson, yes I realize that you are an advocate of incline curls as well.