Building bigger biceps BBB

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    Sep 11, 2010 12:00 AM GMT
    Would anyone like to share their favorite exercises for biceps? Which exercise gives the most bang for the buck?

    quick question: alternating vs simultaneous bicep curls? Any reason to use one than the other? Or just do both for variety?
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    Sep 11, 2010 12:18 AM GMT
    Just ask this guy. He's built like god and has the best arms on here!

    http://www.realjock.com/BBH1
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    Sep 11, 2010 1:10 AM GMT
    is he nice?
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    Sep 11, 2010 1:15 AM GMT
    He is a very cool guy!
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    Sep 11, 2010 1:22 AM GMT
    (not that I have big biceps)...but a helpful tip is to use a straight bar instead of an EZ bar when you're doing barbell curls. Also, pause/squeeze when you get to the top..and then lower slowly. Good luck!
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    Sep 11, 2010 1:23 AM GMT
    The Bicep workout on the P90X set.. amazing stuff.. you will pop
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    Sep 11, 2010 1:25 AM GMT
    Do...a line? I call them stairs because it makes sense to me.

    Just go down the barbell rack doing as many curls as you can. Don't stop in between, just keep going until you hit, say, ten pounds.

    Alternate those with isolated curls.
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    Sep 11, 2010 1:34 AM GMT
    Try 21s. these have given more definition to mine.
  • Joeyphx444

    Posts: 2382

    Sep 11, 2010 2:05 AM GMT
    Hammer Curls
    Cable Curls
    Laying down cable curls
    Preacher Curls

    All make me sore after if done right
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    Sep 11, 2010 2:15 AM GMT
    uombroca saidTry 21s. these have given more definition to mine.


    Woah! Just looked into it and it looks like a great workout! Gonna add it to my next workout cycle after this one ends in a week! Thanks for the tip!
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    Sep 11, 2010 3:24 AM GMT
    [quote][cite]luvitohateit[/cite]said/quote]Woah! Just looked into it and it looks like a great workout! Gonna add it to my next workout cycle after this one ends in a week! Thanks for the tip!

    Your welcome, but just wait until you feel the burn, and want to stop...just keep pushing through the burn since this is where the muscle is being taxed the most is being torn for repair, later...you will see bigger gains here..icon_biggrin.gif, do not forget to eat protein or take a whey protein shake after the workout for fast muscle recovery and repair.
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    Sep 11, 2010 4:42 PM GMT
    I definitely don't have the biggest guns out there, but I find that heavy back movements (e.g. one-arm rows, cable rows, barbell rows) give me the most bang for my buck, and the best arm pump to boot.

    I have also used 21's and toss them in every few weeks to switch it up.

    Go get em guys! ;-)
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    Sep 14, 2010 3:33 PM GMT
    EZ bar curls

    Wide grip, reverse grip, narrow grip

    10 reps per grip, one right after the other.
  • misterduck

    Posts: 32

    Sep 14, 2010 3:47 PM GMT
    I think the arm routine that is on this site for the Muscle Building 12 week program is good! For example:

    http://www.realjock.com/workout/947/4

    I have to say that I've done this routine twice already and I keep going back to it. It has really help to "jump start" my hard gainer muscles! Give it a try!
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    Sep 14, 2010 4:22 PM GMT
    kyleray saidWould anyone like to share their favorite exercises for biceps? Which exercise gives the most bang for the buck?

    quick question: alternating vs simultaneous bicep curls? Any reason to use one than the other? Or just do both for variety?


    If you think logically, you'll soon come to the understanding of how the biomechanics of your arm, or, for that matter, any limb work. The muscles contract and move your limb through a particular range of motion. If you think a bit longer, you'll soon come to the understanding that there's no way to change the range of motion, nor the muscles involved. That being understood, you then come to understand that you can very reps, weight, and cadence, and that's pretty much it. So, it comes down to doing the exercise that will be less likely to injure you in the long term. hyperplasia is hard to encourage without exogenous growth hormone, so you're looking at what kind of hypertrophy you're after.

    Training goals differ. To fully understand that, you'll want to study up on hypertrophy. If you're longing for strength (myofibrillar hypertrophy), and size is not an issue, you'll want to do lower reps ( say, 4 to 8 ), and if size (sarcoplasmic hypertrophy) is your goal you'll want exercises at higher reps levels (8 to 15).

    While different exercises can slightly change of the angle of the load, they don't change muscles involved to any great degree, except some may involve more supporting muscles(stablizers) just as squats involve more muscle groups as opposed to leg presses but leg presses are much better for sarcoplasmic leg hypertrophy.

    Idiotic moves aren't needed. You don't need to overtrain. Just enough work to stimulate growth, and then rest, and CALORIES.
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    Sep 14, 2010 4:28 PM GMT
    SeanPatrick said(not that I have big biceps)...but a helpful tip is to use a straight bar instead of an EZ bar when you're doing barbell curls. Also, pause/squeeze when you get to the top..and then lower slowly. Good luck!


    The squeeze will encourage more engorgement of the muscle, but, higher reps are a better way for it. You'll want to read up on hypertrophy to fully understand this.

    Control of the load, in whatever direction / modality is a good idea.

    Note that barbell curls keep you from getting proper rotation of your bicep, so they are limiting with regard to range of motion. A better choice would be dumbbell curls, properly executed.

    You'll want to study the anatomy of the biceps and see there's more than one muscle that effects movement of your arm. (I could get all technical here, but, any person really wanting to know can go study this for themselves.)

    You'll want to be especially careful with biceps contracting at full extension. It's a prescription for a bicep tear, but, you should not limit your range of motion, as you see with some folks do with "721's".
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    Sep 15, 2010 12:27 AM GMT
    Not that I should be giving anyone advice but here is what the trainer has me doing at the moment for my biceps

    Close Grip Chin Up
    Barbell Curl
    Cross Body Hammer Curl
    Standing Biceps Cable Curl
    One Arm Dumbell Preacher Curl
    Close Grip Standing Bicep Curl

  • B71115

    Posts: 482

    Sep 15, 2010 12:57 AM GMT
    Variety. Both with exercises, number of reps and sets, and intensity (i.e., heavy weights). Do drop sets occasionally and supersets. Work the hell out of them if you want them to grow. And GET YOUR PROTEIN. I do love barbell curls. Regardless of rotation, they are fantastic for building biceps. Two tips I would give. Someone asked about alternating dumbell curls vs. simultaneous. If you do alternating, be sure to pause. If you don't, you'll involve too much momentum and defeat the purpose. Second tip: bend your wrist back on bicep movements to isolate the bis.
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    Sep 15, 2010 1:14 AM GMT
    bicep-anatomy.jpg

    The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion).

    The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.

    The brachialis (brachialis anticus) is a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii, and is a synergist that assists the biceps brachii in flexing at the elbow. It makes up part of the floor of the region known as the cubital fossa.

    The Brachioradialis muscle acts to supinate the forearm from a pronated position, when it flexes the elbow. When starting in a supinated position, it acts to pronate the hand as it flexes the elbow.

    The Coracobrachialis is the smallest of the three muscles that attach to the coracoid process of the scapula. (The other two muscles are pectoralis minor and biceps brachii.) It is situated at the upper and medial part of the arm.

    Because biceps are a small muscle, it's very easy to over train them. Get pumped up, and go home, and EAT.

    It's important to work on the rotation as well as the concentric part of the movement.
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    Sep 15, 2010 1:59 AM GMT
    I started doing varying sets where I usually start with standing dumbell curls using the bench set high, about 25-30 lbs max and I alternate arms 10 each and do about 60-80 total. Then I use the EZ curl bar and go for another 3 or more sets of 8-10, followed by hammer curls (my favorite) alternating arms each 10 reps until I'm exhausted. None of the above written in stone, I change it up but the end means is to do as many as I can possibly do that day, high reps and lotsa sets. It must be working because I've had a couple of guys make comment on how much bigger my arms are getting in the last 2 months since I started way upping the reps and set count to what I had been doing which was probably not enough.
    I'm glad to read though what Chuck says that it isn't so much what type but the higher rep counts that matter more if I read that correctly. Although varying the type style does for me anyways relieve some of the monotony from it.

    Alongside all that I also started putting a lot more emphasis than I had on the triceps which has made probably the most visibly noticeable difference
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    Sep 15, 2010 2:25 AM GMT
    A question more than a suggestion, but should one be doing hammer curls and reverse curls as well and regular curls? Is it worth doing curls, for example, on an incline bench as well as standing?
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    Sep 16, 2010 5:06 AM GMT
    antelope saidA question more than a suggestion, but should one be doing hammer curls and reverse curls as well and regular curls? Is it worth doing curls, for example, on an incline bench as well as standing?

    Hammer curls and reverse curls are more or less the same. These two exercises put more emphasis on the muscle that connects from your outer forearm to under your bicep; the brachioradialis. You can see what I mean in the pic below..

    hammerbig.jpg

    It's not a bad idea to do each of those exercises, but not necessarily in the same workout session. Do hammer curls one week, then do reverse curls a different week, and so on. Variety is always good.

    I don't like doing incline bicep curls. It's an awkward exercise for me. The point of the exercise is to get a stretch on the extension portion of the movement. Alternatively, you can just do regular bicep curls and just hang on a pull-up bar for a few seconds between sets.

    Lately, I've been doing pull-downs on the lat machine, palms facing towards me, shoulder width, lean back. I get an awesome stretch at the top of the movement, and I get a nice contraction at the bottom of the movement. Just remember to make your arms do the work, and not your lats.
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    Sep 17, 2010 4:40 PM GMT
    xrichx said
    antelope saidA question more than a suggestion, but should one be doing hammer curls and reverse curls as well and regular curls? Is it worth doing curls, for example, on an incline bench as well as standing?

    Hammer curls and reverse curls are more or less the same. These two exercises put more emphasis on the muscle that connects from your outer forearm to under your bicep; the brachioradialis. You can see what I mean in the pic below..

    hammerbig.jpg

    It's not a bad idea to do each of those exercises, but not necessarily in the same workout session. Do hammer curls one week, then do reverse curls a different week, and so on. Variety is always good.

    I don't like doing incline bicep curls. It's an awkward exercise for me. The point of the exercise is to get a stretch on the extension portion of the movement. Alternatively, you can just do regular bicep curls and just hang on a pull-up bar for a few seconds between sets.

    Lately, I've been doing pull-downs on the lat machine, palms facing towards me, shoulder width, lean back. I get an awesome stretch at the top of the movement, and I get a nice contraction at the bottom of the movement. Just remember to make your arms do the work, and not your lats.




    agreed
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    Sep 25, 2010 5:24 PM GMT
    I do a combo of different routines and change them every 2-weeks. One of them is doing biceps and triceps at the same time.

    Biceps: One, Two, Three. then Triceps One, Two, Three. Then again One for Biceps, One for Triceps and One & Two of each to finish. Or One and One of each.

    Switching the order you normally do biceps exercises works too. another thing I do is heavier weight lower reps.
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    Sep 27, 2010 12:37 AM GMT
    got to keep mixing things up, dont be afraid to occasionally push yourself and go heavy but if your form suffers than obviously dont do it.

    Drop sets can be great

    keep track of how much and how many reps you are doing

    triceps are often neglected, to me thats what makes the arms fuller and more cut...do more tris

    my bi workout now

    4 sets of alternating dumbell curls
    4 sets of pretty heavy ez curl bar curls
    4-5 sets of preacher doing a pyramid
    3 sets of isolation dumbell

    some may thinks thats alot but works for me