TaoPhD
New Member
So since I'm at a genetic disadvantage with a long, flat biceps, anyone have advice on how to try and get some sort of peak going? Is it even possible?
MESO-Rx
Anabolic Steroids
Biceps
- Thread starter TaoPhD
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johnnyBALLZ
New Member
If you want to puff those mofos up do HEAVY standing barbell curls, tried and true.. Go heavy..
I see so many guys in the gym doing cable curls and curling with machines and month after month they're still rockin the same scrawny arms. I'm not saying cables don't have their place, they're more for warmup or as a finishing movement IMO.
TaoPhD
New Member
I can't do straight bar. It causes tendon pain similar to what an IT band strain feels like.
I typically do incline dumbell curls up to 55 lbs, hammer curls up to 80 lbs, reverse curls, and either concentration curls or zottman curls. i can do camber bar curls though.
MANWHORE
Subscriber
Pull ups palms facing in
Like on rings or I use curl
Bar on top on the rack... Lay on top
And reverse curls with curl bar
I do these sometimes now
And bicep works with forearm
And my palms overhand face each other
Mostly like on curve of curl bar...
Straight bar curls or pull ups will
eventually blow out your elbows...
Increase glycogen stores if you want big arms..
Stay with those exercises for tissue and
Throw in lighter curls 3 days a week getting
Muscles gorged in blood burning like its on fire...
And eat... Gotta get in calories or they won't grow...
Well, that's all I can come up with now,
Hope it helps
Like on rings or I use curl
Bar on top on the rack... Lay on top
And reverse curls with curl bar
I do these sometimes now
And bicep works with forearm
And my palms overhand face each other
Mostly like on curve of curl bar...
Straight bar curls or pull ups will
eventually blow out your elbows...
Increase glycogen stores if you want big arms..
Stay with those exercises for tissue and
Throw in lighter curls 3 days a week getting
Muscles gorged in blood burning like its on fire...
And eat... Gotta get in calories or they won't grow...
Well, that's all I can come up with now,
Hope it helps
johnnyBALLZ
New Member
I love the straight bar but do what you can then, HEAVY standing curls with camber bar. Incline dumbell curls I actually like to go lighter for 15-20 reps for some reason and get that crazy pump going, just feels right to me.. Depending on my mood I may do a drop set until I almost split my skin.
MANWHORE
Subscriber
When the skin splits the
Workout shouldn't last much longer
Workout shouldn't last much longer
TaoPhD
New Member
I love the straight bar but do what you can then, HEAVY standing curls with camber bar. Incline dumbell curls I actually like to go lighter for 15-20 reps for some reason and get that crazy pump going, just feels right to me.. Depending on my mood I may do a drop set until I almost split my skin.
I may try that. I usually go 5 - 8 reps on inclines.. How strict are you on form when standing? Lastly, what is your elbow position? I tend to keep mine back almost like a drag curl
TaoPhD
New Member
Are you sure about this? Not even a little longer?
MANWHORE
Subscriber
Just until you feel faint,
Then 15min more
johnnyBALLZ
New Member
Not super strict standing but not swinging all over the place either.. Elbow position standing maybe they're a tad in front of me?? Not quite sure how to explain that, just go with what feels comfortable.
TaoPhD
New Member
Ok, I'll give it a go. Thanks dude
johnnyBALLZ
New Member
Actually not really in front of me, to my side? [
)] Hard to explain but it shoud kind of feel natural.
lighter weights, more squeeze. No reason to use anything heavier than 35's or 40lb on db curls, no reason to use weight that people bench press with on barbell curls.
The trick to achieving a good bicep with not so good arm genetics is to get the bicep to grow more near the bend in the arm, the lower part of the bicep is what makes the peak when you flex the arm. Therefore on preacher curls use a lighter weight but when you go down on the negative go all the way until the arm is almost straight out, no half or 3/4 reppin' just to use a heavy weight!! My arms are no Arnold arms, but they are hitting close to 19" at the moment fairly lean. The heaviest I use on db curls is 40 lb db's, heaviest on preacher curls is 65 lbs, heaviest on standing barbell curls is about 110 lbs (usually not even that heavy, maybe 70 or 80 lbs most of the time) heaviest on incline db curls is 30's (both arms at same time)
The biceps are not a large muscle group, training with heavy poundages is stupid, its all about squeeze and maximum muscle contraction. When I finally got smart and trained lighter my arms started growing again. Just what works for me anyways
The trick to achieving a good bicep with not so good arm genetics is to get the bicep to grow more near the bend in the arm, the lower part of the bicep is what makes the peak when you flex the arm. Therefore on preacher curls use a lighter weight but when you go down on the negative go all the way until the arm is almost straight out, no half or 3/4 reppin' just to use a heavy weight!! My arms are no Arnold arms, but they are hitting close to 19" at the moment fairly lean. The heaviest I use on db curls is 40 lb db's, heaviest on preacher curls is 65 lbs, heaviest on standing barbell curls is about 110 lbs (usually not even that heavy, maybe 70 or 80 lbs most of the time) heaviest on incline db curls is 30's (both arms at same time)
The biceps are not a large muscle group, training with heavy poundages is stupid, its all about squeeze and maximum muscle contraction. When I finally got smart and trained lighter my arms started growing again. Just what works for me anyways
TaoPhD
New Member
Thank you, that is some solid looking advise also. I'll give that a try as well. I don't do much with the preacher bench so I'll work that into my routine. Thank you
[ame=http://www.youtube.com/watch?v=m8wZNGL4iA4]Kai Greene - I'll Never be A Weightlifter. - YouTube[/ame]
johnnyBALLZ
New Member
I wouldn't say it's stupid, works for me. I do higher reps/lighter weight as well but I've found changing it up works best for my arms. There's not many things in this sport that are one size fits all IMO. Like your site by the way.
TaoPhD
New Member
I agree. Variety is super important.
Now I'm going to watch all those Kai Greene videos. Thanks you guys. I appreciate all the help
MANWHORE
Subscriber
Heavy weight for arm isolation
Is hard on joints, which I think
Is biggest issue..
This is why I only go heavy on
Pull ups, deads, and may start
Single arm row again...
probably not though lol
It's hard to ignore the advice of
A 19" cut arm ...
I can't even imagine that size cut...
I think 16 cut looks good at my height ..
My thigh is probably 19 and not very cut
Is hard on joints, which I think
Is biggest issue..
This is why I only go heavy on
Pull ups, deads, and may start
Single arm row again...
probably not though lol
It's hard to ignore the advice of
A 19" cut arm ...
I can't even imagine that size cut...
I think 16 cut looks good at my height ..
My thigh is probably 19 and not very cut
your right, but you have to at least give me credit for not candy coating shit and misleading anyone like magazines often do
raysugar1234
New Member
You gotta understand as well when these Mr. O;s post their routines they are running its the routine they are doing now, not when they were newbies. They rep with weight that most of us cant max with. They are ALL strong, dont be fooled and think they are pussy who lift light weight. Their routine's have evolved over the years, even arnonld started with Reg Park's routine.... And btw, Ronnie a big advocate for training heavy...He would never have built his massive back with pussy weight. Heavy on compounds is a must IMO
850 pound deadlift = best back ever... Coincedence????
850 pound deadlift = best back ever... Coincedence????
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