Any of you guys have a good bicep routine for really putting the shape on em???
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Anabolic Steroids
Biceps
- Thread starter Big-Dan
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puff_daddy
New Member
Well adding mass to the brachialis will help to add height to your biceps. I don't really believe that certain excersises will just build a certain part of the muscle. Like how preacher curls supposedly add mass to the end of the bicep. But increasing the size of the brachialis will help a lot. Im sure there are others but here are a few off the top of my head
Hammer curls
Concentration curls
Hammer curls
Concentration curls
Thank you
luckyduck
Subscriber
My biggest thing I do for my biceps is at the end. I grab the cable cross over machine. Put the cables at the top and use the handles on each side. I put the stacked weight at 140 on each side and force stretch my biceps. By letting the cables stretch my biceps. Very painful. ESP after a huge pump. Gains have been crazy.
Northern Nutrition
Subscriber
Solid advice.
OP, also bare in mind that your genetics play a pivotal role in determining the "shape" of your biceps (or muscles in general). Certain exercises (compound.. ect) will grow your muscle faster than others. And others will assist in developing denser mucsle fibers. (high reps low weight for example)
Incline dumbbell curls will toast your biceps at a moderate rep-range.The stretch position the biceps experience brings growth from that movement.And the hammers are good advice as they can bring more height to your peak by increasing the size of the brachialis as puffdaddy stated.
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build up brachialis for sure. so do hammer curls, reverse curls, preacher curls. i work biceps in 3 positions using cables. 1 down along my sides, 2 with arms perpendicular and 3 with arms extended strait up like im doing pull downs. these along with barbell give nice shape and size. but definitely build brachialis up. you will never have good arms without this. i use peak contraction my last couple reps on everything i do.
illuminatty
New Member
I only do barbell curls and hammer dumbell curls and they most grow.
I have this stigma where I don't want my arms to be bigger than my delts so I try to keep them well proportioned
I have this stigma where I don't want my arms to be bigger than my delts so I try to keep them well proportioned
That must be a nice stigma to have my friend...I have delts for days instead.
illuminatty
New Member
My delts are slowly growing. I realize now that the key to having killer delts is to have a really well developed rear delts, I just can't seem to bring them out!
How much weight do you use in the BB bent-over-row ? Or military press ?
How much weight (each side) do you use on the DB bent-over-rear laterals?
How many pull-ups/chins can you do unweighted ?
These are the questions you might want to ask yourself......
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supralevels
New Member
Well to give the illusion of bigger biceps and arms work on hammer curls that should engage your brachialis (hopefully I spellt that right) nothing worse than skinny forearms and bigger biceps. Also concetration curls make sure to stretch at bottom good luck
illuminatty
New Member
I only do db row I use 120lb dumbells, 80lb dumbell military press 5-6 reps, china unweighted I can do 15 my head above the bar.
For rear delts I do cables and face pulls.
I know it's weak as hell lol laugh away!
For rear delts I do cables and face pulls.
I know it's weak as hell lol laugh away!
everyone has suggested types of exercises, but I don't think anyone mentioned frequency.
train your guns 2-4 times per week, with varying intensities. I hit my bi's and tri's directly twice a week, with around 5 working sets each, and they also get some indirect work when I train back and chest.
train your guns 2-4 times per week, with varying intensities. I hit my bi's and tri's directly twice a week, with around 5 working sets each, and they also get some indirect work when I train back and chest.
What works best for me (bi's and tri's are one of my strongest points)
You want to work out all parts of the bicep to maximize size gains, and this all has to do with rotation of the wrists. The bicep has a long head and a short head. Try it, flex the bicep with your palm facing the inside of your body, then rotate your palm so that its facing upward, and watch how your bicep flexion changes. There is a reason for that. The key is lifting weights in both these positions, but hitting the brachialis is also a good idea, as it is often overlooked and can add girth to your bicep "ball"
On top of that, slow and controlled negatives can really help by allowing for maximum time under tension. Also, hit biceps for hypertrophy sets of 8-12 reps, this is the most optimal rep range for inducing growth.
This is all assuming you aren't on gear, though, my man. That's a whole different ballgame.
You want to work out all parts of the bicep to maximize size gains, and this all has to do with rotation of the wrists. The bicep has a long head and a short head. Try it, flex the bicep with your palm facing the inside of your body, then rotate your palm so that its facing upward, and watch how your bicep flexion changes. There is a reason for that. The key is lifting weights in both these positions, but hitting the brachialis is also a good idea, as it is often overlooked and can add girth to your bicep "ball"
On top of that, slow and controlled negatives can really help by allowing for maximum time under tension. Also, hit biceps for hypertrophy sets of 8-12 reps, this is the most optimal rep range for inducing growth.
This is all assuming you aren't on gear, though, my man. That's a whole different ballgame.
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