Try This For Bigger Biceps!

[Nelson Montana]

When training bi's the cambered bar is tha worst thing you can use. This reason being, by turning your wrists in, the biceps are actually less engaged and the brachaialis take over the brunt of the stress. You can curl more weight, but the biceps will be doing less of the work.

BUT...try this....!


Use the cambered bar but place your hands all the way toward the outer part of the bar (near the plate) so that your hands are actually bent outward --pinkies higher than the thumb. In other words, instead of grabbing the bar that's bent down, hold it on the up turned portion.

Keep you elbows tucked in tight against your obliques and curl in a smotth controlled motion, feeling the stress all the way up and down. This creates the optimum mucle recrutement on the biceps.

If your bicep taining hasn't been going well, this should give it a nice kick in the ass.



.........................................................



It Isn't How Much Testosterone You Have...It's How Much You Can Use.

Make The Most Of It With UNLEASHED.

www.proteinfactory.com

 

[Nighthawkk]

When you say "cambered" bar, do you mean the EZ-bar (or whatever they call it...) with the indents for the grip? I use this only on the preacher curl bench, is this still putting as much strain on the wrists? I try to keep it straight and feel the bicep doing most of the work anyways.

 

[Fragadelic]

When you say "cambered" bar, do you mean the EZ-bar (or whatever they call it...) with the indents for the grip?

I'm fairly certain that is what he means - tried it and if you do, plan on dropping the weight down.

 

[Nighthawkk]

Ehh, well today I did a combination of straight bar curls, preacher curls (w/ EZ bar), and hammer curls w/ dumbells. I still think a combination of all these types of free weights are the best for bis.

 

[chewyxrage]

I did this tonight and I had to drop about 15 lbs.


I liked it. It somewhat makes your form stricter as well (it's harder to cheat/swing).


I do your calve routine as well nelson and it has been working great.

 

[chordz]

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

 

[Nelson Montana]

Ehh, well today I did a combination of straight bar curls, preacher curls (w/ EZ bar), and hammer curls w/ dumbells. I still think a combination of all these types of free weights are the best for bis.

Then there's no sense in trying something new, eh? It might work better, then you'll have to change your opinion and the one you have now works just fine.

 

[Nelson Montana]

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

Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

 

[chordz]

Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

I've got training bi's down to a science.

 

[young guns]

i have to partially agree with both nelson and chordz.

yes, following nelson's advice will put more stress on the biceps and take the workload away from the brachialis.

but, as chordz said, it is important to work the brachialis also.

so, this is why, like Nighthawkk, I like the combination of straight bar curls with dbell hammer curls, or occasionally reverse grip EZ-bar preachers curls.

and i like to use a slightly wider than usual grip on straight bar curls. as chewyx said, it makes it harder to cheat. i just can't go too wide or it hurts my wrists and forearms pretty bad.

 

[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.

 

[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.

 

[B182]

Yes, the more pronated your wrists are the leser the contribution of the short head of the biceps and brachialis... Incline dumbell curls give me the greatest stretch and recruitment of the long head of the biceps so I make them a staple in my training, and I do a lot of brachialis work as well since they add to the "biceps" appearance.

 

[ham2]

*****************
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 am reading the revised version of Arnold's encyclopaedia & the item comes at least 67 times...

 

[Mikus]

Dumb question but are you guys talking about olympic bar curls or a smaller straight bar curl? i've never seen them done with an olympic bar so i'm just curious

Mike

 

[dfi]

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.

Exactly, what works for one, doesnt necessarily work for another. I cannot even do dumbell curls, as they mess up my forearms. But preachers, and standing straight bar...no prob. Go figure.

 

[van_wilder]

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.

I agree and disagree....this is why i stick to a "core" exercise first in my workout, and then constantly rotate finishing exercises. For example with biceps I always start with "Heavy Big Bar curls" and then always mix up the next 2-3 exercises for biceps which usually i go a little lighter and stricter. This method has shown me the best growth.
VW

 

[roidpuple]

Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

on my bi's the head that is suppose to be the long head is the shorter head .... and vice versa... the seem to be backward
I have been going this kind of training you are talking about for quit a while I though i was alone on this...I have always had so much trouble trying different exercises ..... i use the ez curl bar fliped over trying to do the curls with my pinky sid more up.... but i still have a lot of trouble keeping the stress of my forarms and brachaialis almost always seems to take the stress...
my bi's seem to rarelly get a good full bump.. Why is this Just my Genetics?? any hope??

.... seems most of my ideas on technique you have talked about.... it is good to have them reinforced.

 

[Allon]

I tried turning my wrists out and it really hurt the wrists, I don't think it is good for the joint.

 

[roidpuple]

ya you should turn your wrists out put dont go to far...

 

[odoyal rulez]

bump

 

[jmead]

any links to the calf routine? much appreciated

 

[mr.nitro]

im deffinitly trying this. I just finished an all biecep workout hopeing to at least feel the burn, and nothing, nada, zip. I don't know how I could lift to failure, rest, then repeat so many times and still not feel it.

 

[SpyWizard]

holy old threads bat girl...

The point in using the ez curl is some of us can't use the straight bar due to damage done to your elbows and wrist..

If you aren't getting resistance on the ez curl, you are doing it wrong..

growth is about stress, isolation, food, rest..

good luck.. i will test the "spreading the grip" but again, i don't need sore elbows and wrists..