Let's talk Bi's
Hey kids, Ed here. With a little Bi talk. No homo of course. There are parts of me that I truly feel are genetically gifted, my pecs, legs, tris, wiener. You know, the really important stuff.
However, I've always felt that I got the shaft asthecally in the bicep department.
Don't get me wrong. They are pretty damn strong, and they look fairly good... however, they just don't peak the way that I'd like.
It almost seems as if the brachii pulls too far to the inside. Does that make sense?
I've always assumed that the brachialis was the weak spot and doesnt do a good job pulling the the brachii to the center.
Hell I don't know. I'm not a body builder, so I' hoping that perhaps one of you bros can give me your thoughts.
Am I spending too much time trying to develop the brachialis ?
I don't know kids. I've overworked them, I've underworked them. I always lift for the pump (as grrrl puts it).
I've tried everything but synthol. 
I'm kind of about to accept the fact that this is just my genetic destiny.
At any rate, I'd like to start fresh. Give me a bicep routine. I will happily leave everything at the door... all my bad habits and give you two months of whatever you throw at me if you give me the best info. I can go heavy or I can go light. Right now, as far as strength goes (if you want to gauge where I'm at...I can Rep 165 lbs (75 kg's for you fellas on the other side of the pond) on a preacher bench 13 times before failure.
Thanks for any help or suggestions. I know there are a few of you bro's and brozettes that I have discussed this with so bear with me. :).
I won't post a pic, so you'll have to use your imagination.
All my love, no homo
Ed
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oh.................... i have nothing to say.
i expected this to be all about Bis.............. but its all about arms.............................
Not what I expected from Ed either. A serious post.
There is a more serious softer side of Ed. Come on!
NO HOMO!
The fact that I had to put that there is a little worrisome...
Lol. As a no homo black belt, I have the right to reserve a few implied no homos. Lol
No homo
Having that biceps peak has a lot to do with genetics/muscle attachments. May not be much you can do about that. Also how many inches are your arms? If they are near 21 they may have simply reached their limit as far as size.
I've never been able to crack 20 inches. Mid 19's on cycle and I'm tapped out.
Testrogen_PropC...I used to have a HELL of a time trying to get my biceps and delts to grow but I found my formula for both.
For biceps I had to work on my form big time. I used to do that shit everybody does, curl the dumbbell up, then twist the dumbell 90 degrees on the way down. Do not do that shit. It takes the inner head of the bicep out of the negative. Straight up, straight down, pinky to front delt.
I also had to add much more volume along with going heavy. For dumbell curls I pyramid up, my heavy sets being 8-10 reps, then pyramid back down to moderate and high rep (15-20 rep) to really get that pump where i can literally feel the bicep fibers tearing. This shit should fucking BURN.
Then I go to dumbbell hammer curls, I go from moderately heavy to heavy, then back to moderately heavy until I feel like my bicep is going to rip off the tendon.
Then I go to the cable and use the metal 1 hand bicep attachment (I forget the name) for cable curls and I go from moderately heavy to heavy to moderate on that, high volume. After those 3 exercises (too many sets to even give you an estimate) my biceps are jello. The hammer curls is the only one I don't go super high volume on.
I should add this is also back day so they get more secondary work. I alternate per week on if I start with biceps or start with back. If you want the bis to grow then start with bis
Awesome. Thanks!
Testrogen_PropC...Now where's your van? KMC and Zeb wouldn't tell me where it is.
Dropped me. Well played.
Alright Ed, something you might have heard before but may have not cared.
Pyramids, seriously. My Bi's were severely lacking as well but what I do now is use 1 day a week and do nothing but Biceps and pyramid the weight I alternate
hammer curls, I start out with 40 for 15 reps, then 50 for 12, then 60 for 10, then 70 for 8 then 80 for 8.
I then go to the preacher and do 5 sets, 12, then 10, then 8, then 6, then 4.
I then go to regular curls sitting like I am going to do upright benchpress and I do lighter weights for 4 sets of 25 until my biceps are burning. I then go over to the machine I forgot what its called but you go between the 2 machines with pulleys and you pull both towards you, like you are flexing your arms, I do those back to 15, 12, 10, 8, 8, I am done for the day. I leave the gym feeling like my biceps are going to fall off. I measured my arms before (2 months ago) and I was at 16.7. I just measured them while writing this and they are now at 17.3. I found by alternating the reps and by concentrating on just the biceps it is working for me.
Thanks for the comment. This routine that you posted is actually very similiar to what I do on the regular.
Thanks for taking the time to write it up.
I really like pyramids.
+2
Have you tried occlusion straps? I believe they have made a difference for me.
No. I never have. But I'm thinking they might be a good way to go. Are you using them on your legs as well?
Straps and 21's. Squeeze hard at the top. Straps work good for legs too. But then again, you are already bigger than me, so pay no attention.
I have a couple times but honestly I usually forget. I do use them frequently for arms. That was honestly what started me doing bi's and tri's together in alternating sets. I definitely have more peeking than I have ever had. Sadly tho I had to back off biceps for awhile there when I was having left elbow issues. But I think I am about healed now so I have been slowly ramping back up on that front.
if you havnt tried the occlusion wraps yet i agree with darth pale, they are defiantly worth a try. i have also noticed improvements in my arms since i started to incorporate them. i personally like to end my workout with them. ill do my normal arm routine, then for the last few sets ill pick a super set and wrap my arms. i keep the weight a bit lighter and focus on squeezing as hard as i can each rep. the pump is huge its a nice finisher. i use them other ways too, but this is probably my favorite.
They make me a little nervous. I'd hate to damage a muscle and put myself out of business.
they make very easily adjustable straps you can buy on like amazon if you search for occlusion straps. they are really easy to adjust. they dont need to be super tight and if you feel they are too tight you can loosen them up very easily. it takes a little getting used to, but like i said they dont need to be really tight, just tight enough to put a little bit of pressure on.
before these straps came out for the purpose of occlusion training i used to use the long knee wraps, they were a bit more of an inconvenience and were hard to adjust if you put them on too tight. not much to worry about with the new adjustable ones.
I just have the adjustable tourniquets, like slow bro said tho they are making nicer ones now too. You really need not worry about hurting yourself. You don't pull them that tight.
I have also gotten into the habit of finishing each curl with a slight upper cut like finish, it really helps increase the pump.
ya that slight upper cut motion can really make a big difference in getting the bicep as short as possible. i really like that motion for incline curls.
Gymjunkie's bicep routine and if you honestly hit them hard 3 days befor back you only need to do this once a week
Barbel curl shoulder width
Barbel curl wide grip
Hammer curls
Doesn't need a ton of reps cause you are working your biceps on back day and other exercises to. If there not growing I would say your over working them unless your honestly pussy footing around not hitting them had ( which I doubt)
Just get back to basics stop worrying about all the fancy routines those are for vaginas !!!
Lol. Thanks for the post. Not a lot of pussy footing during my gym time. I've been lifting for a while and have had big growth..it's just for the past couple of years it's stalled out a little and mass growth is very slow.
Thanks for the input brother.
+2
These exersizes always blast my guns.
Standing barbell curl in the squat cage-heavy
Preacher- isolate and get the neg
Last exersize
Reverse curl superset with
side body hammer curl heavy finisher
Zottman curls can also provide a nice angle change and stimulate growth.
Pin igf post routine straight into the bi...no homo. ya know, like the beast whos bicep literally blew up. What was his name?
Testrogen_PropC...Gregg Valentino
Thanks for the input. I definitely don't wAnt my biceps to explode. Lol.
+2
I will have to see a pic of your little biceps!
imagine what an arm would look like if you were the child of Rex (from Rex Quan Do) and Starla.
https://youtu.be/Hzh9koy7b1E
As for the pic...Forget about it.
Low reps 15-25 drop sets! On everything you do... Even more reps if that doesn't work... Don't stop even after the pain starts!
Amputation= Problem solved.
I tried that with my foreskin when I was younger and all it did was make my wiener look cool.
For mass in terms of biceps, pull ups and variations of heavy BB rows gave me decent results. How often do you do those? If you doo BB bent over rows, whats your form? are you explosive or maintain good form?
Depending on timing, there are times that my pull-ups are likely overdone.
BB rows, once a week, somewhat explosive on the pull, with a slow controlled drop. I do try to maintain good form.
AnonHonestly bi''s are my gentically gifred area, I feel the same way about my calves as you do your bi's. I may be just telling you a workout you've already done, but my biggest growth is straight bar 21's, superset with shrugs with 45 lb dumbells. The shrugs in between sets pull the tension on the biceps. I keep my arm straight as possible and go slow on the shrugs, it's not intended to be a true shrug workout, but more so stretching the bicep out. I follow it with heavy hammer curls using wrist straps, usually 5 sets at weight I can only get 5 reps, for me it's 95lbs, just example. Then I finish with smith machine low curl pulls, is what I think their called, they hit the lower bi. Any who, if this catches your eye give it a shot, works best for me.
Happy lifting
Thanks for the suggestion.
I do like 21's but haven't added the shrugs.
+2
Tread from the old days got me into suicid sets of inside the leg curls and I've added a little twist of dropping the arm straight and rotating the dumbbell. This seems to give me an awesome stretch.
GnarkillGod dam 185 on preacher holy shit. Mine is shoulders weak looking shoulders my bis don't really have a problem it's our genetics bro
Testrogen_PropC...I can't even do preacher curls bro. Not with an EZ bar anyways. It doesn't even hit my biceps I just get sore on whatever little muscle is in between the outer head of the bicep and outer head of the tricep.
I can do dumbell preachers tho. Those still work for me
GnarkillI always do preacher curls with dumbells those bars just fuck my wrists up and I beat the shit out of my wrists at work already
Testrogen_PropC...Hell yeah brother! The miniature ez bars that hook to cables work good for me for reverse grip tricep work, but other than that I could go without ever seeing an EZ bar again lol. Lots of guys love them tho
GnarkillI do a lot of bicep curls with the tricep rope on cables I get a awesome pump and allows my wrist to move naturally without crunching noises lol
Testrogen_PropC...Its been a long time since I've tried to use a rope for biceps, I think I might give that another shot tomorrow just to see what happens. I always end my tricep workout with that same rope tho and by the time I'm done those fuckers are screaming lol
GnarkillMe to I do bis and tris same workout my last workout is tris on cables with rope then drop it down and hammer out some curls end up leaving the gym feeling like arnold
Sorry man, I just realized That had to make an adjustment to a little less impressive numbers. It's plates and 25's on a standard ez curl bar (which is 25 lbs not 45 lbs). It was late and I did the quick math assuming a 45 lb bar.
how often do you deadlift and overhead BB press standing?
GnarkillOverhead bb I haven't done in forever actually going to start up again after gymjunkie post the other day I always do my deads though
Off cycle (like I am now) I train conventional dead lift once per week, hex bar once per week, and straight leg once per week. On occasion I'lol throw in sumo's depending on how I'm feeling. Usually only when I'm on cycle.
I rarely do BB press standing. Only when I'm traveling and staying at a shitty gym.
Why do you ignore the standing press? I have made that one of my staple lifts.
I don't know bro. I figured between seated press with both grips and power cleans that I'm getting it covered. Lol