biceps

[kalel02]

I have longer arms and my bicep muscle is long. I'd like to see it get wider so I looks better. Just curious what moves you guys like to do for biceps. I want to stick to 3 moves for biceps on arm day to keep from overworking.

 

[Flabby]

I have longer arms and my bicep muscle is long. I'd like to see it get wider so I looks better. Just curious what moves you guys like to do for biceps. I want to stick to 3 moves for biceps on arm day to keep from overworking.

Overworking.. lol. I won't touch on that. Do straight bar curls for mass. 6 sets. curl that shit to your forehead and don't rock it forward with your delts. Keep your elbows tight. Do preacher curls for peaks. Again, squeeze that shit at the top and don't focus on weight. 6 sets. Hammer curls for 6 sets. 12-15 reps at least. I usually do everything to failure. Don't ever worry about overworking because I guarantee you you aren't overworking.

 

[kalel02]

Gotcha thanks. I had read several threads on here where guys talked about just doing 3 exercises for 6-8 reps on biceps to not overwork. I've always done 3-4 exercises at 10-12 reps usually.

 

[Flabby]

BTW, having massive triceps makes your arms appear bigger, not necessarily your biceps. There's more muscle on your under arm.

 

[Flabby]

Gotcha thanks. I had read several threads on here where guys talked about just doing 3 exercises for 6-8 reps on biceps to not overwork. I've always done 3-4 exercises at 10-12 reps usually.

I couldn't imagine working that little. Or if I was, I'd be hitting everything twice a week.

 

[kalel02]

I agree to that. My triceps have come along really good. Good size and strength there.

 

[Flabby]

Kai Greene has a really good arms video with his Train With Kai series from a few years ago. You should watch it. Gives a good insight on arms training

 

[kiwigear]

Incline dB curls and wide grip bb curls always blew my arms up.. Then laying high pulley cable curls for peak and pump

 

[Leancuisine]

I'm biased towards the old school guys, but Larry Scott was a huge advocate of the preacher curl making the bicep thicker/wider like a football.

 

[kiwigear]

I use to love preacher curls but tendonitis has limited how often I do them .. I do spider curls tho which are similar and give awesome results

 

[Leancuisine]

I use to love preacher curls but tendonitis has limited how often I do them .. I do spider curls tho which are similar and give awesome results

Ahhh yeah now that I think of it, those do put a lot of stress on the elbow. I don't have tendinitis and it still causes discomfort. Are spider curls the "dead hang curls"?

 

[kiwigear]

Yea bro that's them.. Facing opposite way on a incline bench.. At about 30° and with moderate weight the pump and contraction is amazing

 

[evarthecaveman]

If I had to stick to 3 movements it'd be
Straight bar curl
Reverse curl
seated db curls with 3 sec negative tempo.

 

[kiwigear]

Reverse curls more a forearm movement

 

[Do3Gs]

I tend to enjoy the different variations you can do with cables. I like the constant tension and how fast and easy it is to increase and decrease weight.

 

[evarthecaveman]

Reverse curls more a forearm movement

Disagree with ya there def feel them more then hammers in the bis

 

[kiwigear]

Hammers are more of a brachialis and forearm movement too lol

 

[evarthecaveman]

Hammers are more of a brachialis and forearm movement too lol

Idk I always felt like reverse curls just built a well rounded arm and def feel it in the lower part of the bicep

 

[kiwigear]

Idk I always felt like reverse curls just built a well rounded arm and def feel it in the lower part of the bicep

Brother if its working for ya then that's all that matters.. U know how ur body responds man so if it ain't broke don't fix it

 

[weighted chinup]

Do weighted chinups.

Also, the reason a lot of guys have trouble with getting a 'wide' bicep from the front is because you need to have a pretty fucking big bicep in the first place to have that wide look to your biceps if someone is standing directly in front of you.

It's going to take a while to get that look unless you're blessed or it's in your genetics - very rarely does it come down to a special movement your routine is missing. People get wrapped up in variety to address every weak point but miss the big picture in the process making them frustrated or always changing shit.

Once again it comes down to being patient and just getting bigger.

I like doing lying cable curls for isolation. You can do these on a seated row machine with a straight bar attachment.