Kody
New Member
im curling 90 total, for about 6 reps on my heaviest set, a cindie table total 60-70 lbs for 12, and I use the straight (squat bar) bar, 45lbs, for pump reps. I've been watching a lot from rich piana, taking much of his technique
MESO-Rx
Anabolic Steroids
Biceps, my worst enemy.
- Thread starter Kody
- Start date
tileguy123
New Member
I was watchn one of Mcd's Ceos on CNN.. he eats 3 meals a day from there, says they use the freshest meats,and produce. lol
Remember your biceps have 2 points or axis, the first axis is near the elbow and the 2nd is near the armpit. Curling effectively only works the axis near the elbow. Pull ups or pulldowns of any variety work both points. So what I'm trying to say is you can expect to build better mass with compound lifts as it stimulates more of the total bicep mass.
Kody
New Member
I just use it to gain mass, a few competitive lifters at my gym eat like 10 of them a day just to gain. I eat clean all other meals except for 3 McDoubles after a workout, it's only for me to gain mass. I have the type of metabolism/body where I could eat 20 a day and would make almost no difference
Kody
New Member
I've been doing pull downs, but looks like I'll need to add some pull ups to the mix, thanks bud
Ozzy619
New Member
Compound lifts (chin ups and inverted rows ), different ranges of motion (cable pulleys at different levels) and time under tension (heavy preacher curls). Finish off with 21's.
I found that the straight bar does absolutely nothing for me. I get a much better feel from the easy bar. You have to find what feels and works best for you. Not everyone is the same and peoples body's will react different to certain exercises. And stop listening to fuckin Rich Piana and go watch some Dorian Yates videos. If that mother fucker told me there was a better way to chew bubble gum..you best believe I'd be doing it.
What works best is rarely what 'feels' the best. In this case EZ bar curls are inferior to straight bar bc the degree of the camber on the EZ curl bar reduces supination of the wrist and forearm making for an incomplete bicep contraction.
@Kody
I have had similar trouble with biceps and other muscles. I got a TON of advice. Of course I didn't need a ton of advice I just need the right advice. First thing I did was take an entire week off from biceps entirely including easing up on back day for one workout. My problem was a lack of recovery. Take 10 days off from biceps altogether and I will bet you a month of chicken (not Mcdoubles) you come back stronger. I'm not going to claim every volume trainer to be wrong, just I have never gained much from it. My results have always come from heavier weight/lower volume + recuperation. I can get stimulation from 6-9 sets per week on biceps, 3 of which are to TOTAL failure (positive, static and negative). It is truly a rare occasion when I haven't added weight or reps every week, when this happens I stretch the tape. I need intense concentration to form when doing biceps. I have to really focus to make absolutley sure the biceps and very little else is taking away from the targeted stress. Ez-Curl and Hammer are meant to focus on a different muscle, and frankly I wouldn't beat my worst enemy to death with an Ez-Curl bar, even he was doing hammer curls. Stimulating the biceps in different ways is a matter of flexion at the shoulder and wrist supination.
Of course this is all an entire waste if your nutrition is off!
I have had similar trouble with biceps and other muscles. I got a TON of advice. Of course I didn't need a ton of advice I just need the right advice. First thing I did was take an entire week off from biceps entirely including easing up on back day for one workout. My problem was a lack of recovery. Take 10 days off from biceps altogether and I will bet you a month of chicken (not Mcdoubles) you come back stronger. I'm not going to claim every volume trainer to be wrong, just I have never gained much from it. My results have always come from heavier weight/lower volume + recuperation. I can get stimulation from 6-9 sets per week on biceps, 3 of which are to TOTAL failure (positive, static and negative). It is truly a rare occasion when I haven't added weight or reps every week, when this happens I stretch the tape. I need intense concentration to form when doing biceps. I have to really focus to make absolutley sure the biceps and very little else is taking away from the targeted stress. Ez-Curl and Hammer are meant to focus on a different muscle, and frankly I wouldn't beat my worst enemy to death with an Ez-Curl bar, even he was doing hammer curls. Stimulating the biceps in different ways is a matter of flexion at the shoulder and wrist supination.
Of course this is all an entire waste if your nutrition is off!
i found out i was always keeping my wrists curled up when curling, it was making my forarms huge and my biceps weren't really getting much activation. I was also doing too much close grip and hammer curls which puts a lot of the weight on my brachiallis and outer bi, as opposed to both my biceps. now i just do a lot of curls with a wide grip on the standard barbell which has really shocked my inner bi's giving me more width to my upper arms...
I also agree with notits, my muscles really respond well with added time off
I also agree with notits, my muscles really respond well with added time off
and these have also been a game changer
MANWHORE
Subscriber
I will then move to preacher curls with about 50-60lbs for 10 reps about 5 sets.
I'm over lifting heavy on biceps, I just want to grow now! Any advice greatly appreciated[/QUOTE]
ten reps is heavy..
Try feeling the muscle work, and forget the weight
Squeeze the peak contraction.. even hold a second..
let the muscle know, it needs to grow..
I use a 40-50lb bag of corn..
I grip it with palms facing toward each other
and I curl up and squeeze the contraction to stimulate the blood flow..
I then lower sometimes slow, sometimes fast, sometimes medium,
but it's the contraction and the feeling of the muscle working
that I concentrate on the most..
Heavy weight got me strong and bulky,
but now since working the muscle I have a split in
my bicep and muscles and veins running down my calves, forearms and abs
I'm over lifting heavy on biceps, I just want to grow now! Any advice greatly appreciated[/QUOTE]
ten reps is heavy..
Try feeling the muscle work, and forget the weight
Squeeze the peak contraction.. even hold a second..
let the muscle know, it needs to grow..
I use a 40-50lb bag of corn..
I grip it with palms facing toward each other
and I curl up and squeeze the contraction to stimulate the blood flow..
I then lower sometimes slow, sometimes fast, sometimes medium,
but it's the contraction and the feeling of the muscle working
that I concentrate on the most..
Heavy weight got me strong and bulky,
but now since working the muscle I have a split in
my bicep and muscles and veins running down my calves, forearms and abs
MANWHORE
Subscriber
pullups or pulldowns.. overhand grip will also work the biceps evenly..
I just got my pullup bar..
The problem with these, is if you go heavy
you will eventually fuck up your shoulders ..
Get rings or a pullup bar like mine,
with the handles to grip palms facing each other
I just got my pullup bar..
The problem with these, is if you go heavy
you will eventually fuck up your shoulders ..
Get rings or a pullup bar like mine,
with the handles to grip palms facing each other
Walker
New Member
muscle confusion seems to help alot in getting a good pump on...I alwasy like to contract my bi's to get a good pump going....seems to help get the blood flowing..I switch up most of my workouts every 4-6 weeks ...built very similar to you,
eating dirty food, likely gives you dirty return...i dont shovel any of that fucking garbage into my body...eat clean....I try and stay away from the bad shit and rarely eat cheat meals....
if all you want is calories why not just buy some gainer powder... my shakes are minimum 1800 cals per serving, 50 grams protein and 250grams carbs....
eating dirty food, likely gives you dirty return...i dont shovel any of that fucking garbage into my body...eat clean....I try and stay away from the bad shit and rarely eat cheat meals....
if all you want is calories why not just buy some gainer powder... my shakes are minimum 1800 cals per serving, 50 grams protein and 250grams carbs....
Walker
New Member
Id say its better than downing dirty mcshits anyday
What's the difference between a dirty mcshit and a dirty gainer powder?
