Try This For Bigger Biceps!

[Mavy]

Both are good Nelson, cambered and straight bar. They are just different which is good, why not do both to mix it up? There is not really a right and wrong way. There are obviously VERY differnet shaped bis. This is largely due to genetics. Sergio had extremely long bicepts, but not very high. Arlnolds were noted for having a very high peak. Larry Scotts' were "full", (long and thick). Obviously because of this, certain exericses will be better for certain people.

They say to really make your bis grow that you must make your "inner" bicep grow. By this they mean working the front head of the bicep with the point of insertion under the elbow.

Try the "One and a Half" method. Try these ... use an EZ curl bar and sit at a preacher bench. Bring the weight up half way, slow and controlled (should be straight out in fromt of you), then slowly lower it to the starting position. They bring it back up through the full range of motion (up to your chin), then slowly back down again. COUNT THIS AS 1 REP!. rRepeat. Up half way, down, up full way, down, ... up half way, down, up full range, down .... etc. etc..

Mavy

 

[satchboogie]

or use a straight bar and make sure pinkie is same level as thumb.

 

[NJjuice22]

I tried this EZ curl bar variation the last 3 workouts and i really like it...i have always had the problem with my forearms getting huge and taking the grunt of the work when i tried to hit biceps, this seems to really take them out of the movement..i love it...also the visible contraction is much more obvious in my biceps.

 

[The_Eviscerator]

The same results can be achieved with dumbell curls holding the dumbells with the hands positioned so the pinky is resting directly on the inside of the dumbbell.

 

[AnonCanada]

I'll give it a try tonight because my biceps are my weakest bodypart. I'll take your word that it works, since you nearly crippled me after introducing me to your 75 rep calf training.

 

[The_Chemist]

Yes...your calf routine made it unbearable to walk for three days. I couln't even make it up the stairs in my house.

Why don't you post the calf routine for everyone to enjoy(or hate you afterwards).

 

[Debaser]

I think the reason most people lack big biceps is that they're not moving enough weight (in good form). Perhaps this does emphasize the biceps more, but even if someone does these, if they're still not aiming for the same goal (more weight) they're not gonna make a ton of progress.

The man that adds 50+ lbs to his straight bar curl in a year will have gained a significant amount, as opposed to the guy who switches exercises constantly and makes no real progress.

 

[Silent Method]

If you want freaky peaks, you must train the brachaialis.

Ditto. Development of the brachaialis is an advantage for more than just freaky peaks - they add plenty of overall mass as well.

 

[Singleton]

I'm not so big on biceps training nowadays, but in the past, I've gotten great results from cable rope curls. These make you work through the entire range of motion.


Another technique I used to use is to use a straight bar and as I lower the weight, push my elbows away from my torso. This results in my arms pointing forward and down, not straight down and creates more tension in the stretched part of the lift. Keep your shoulders pulled back. Try it and see what I mean. As I raise the weight, I lean forward a bit and bring my elbows in to keep my biceps holding the weight against gravity.

It's the exact opposite of cheating. Basically, you use leverage to make it hard through the whole range of motion.

 

[NJjuice22]

I think the reason most people lack big biceps is that they're not moving enough weight (in good form). Perhaps this does emphasize the biceps more, but even if someone does these, if they're still not aiming for the same goal (more weight) they're not gonna make a ton of progress.

The man that adds 50+ lbs to his straight bar curl in a year will have gained a significant amount, as opposed to the guy who switches exercises constantly and makes no real progress.

you see thats the problem...that does not apply to everyone...you cannot understand this unless your like me and have overpowering forearms and small biceps....i was curlin 155 on the barbell for super strict reps last year and i was getting no gains, i tried the heavy heavy bicep workouts and they just do nothing for me..i can curl 60lb dumbells for reps perfect form and my biceps barely get a pump.