posted Tue, 06/14/2011 - 14:42
1714
bicep advice
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So I'm looking for some advice as to how and get my bi's bigger, and wider been doing drop sets, super sets, this and that but still can't get quite the look i want any input is great.
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sgtstedankoAdd Zottman Curls to your reg workouts dude! Really helped me. Grab a pair of Dumbbells that are 5-10 pounds lighter than you would normally use to curl for 12 reps. Lie face up on a 45 degree incline bench, and hold the weights at your sides w/an underhand grip{palms forward:) Curl toward your shoulders. Rotate your wrists at the top, so your palms are face down. Lower the weights, and turn your wrists at the bottom returning to an overhand grip. Continue rotating & curling for 4 sets of 8-10 reps
The only thing I haven't seen anyone mention is negatives.
After you have lifted all positive movements till fatigue, finish your workout with negative movements. Without a partner use a dumbbell with a two handed lift and do negative curls slowly untill failure. With a partner I like to finish out doing preacher curls with assistance on the positive movement.
Negatives greatly increase the number of micro-tears in your muscle causing them to adapt, get stronger, and get bigger.
Anonarnold claims the best way to add height to your bicep is with concentration curls.
typically i will superset my bicep exercises; which means the only rest i get is the time it takes to get from one exercise to the next! this really beats the muscle up and forces it to recruit every fiber!
i usually start with bar curls, go straight to preacher curls, then dumbbell curls, concentration curls (using the preacher curl station since the seat is higher than a bench and really forces you to stretch out the arms and focus on the bicep) and finally finish with underhand pullups. then repeat the process as often as you want but without resting.
if you're wondering about the rest periods (or lack of) let me explain (to the best of my knowledge):
your muscles recover MUCH quicker than your nerves. so, even though the muscle FEELS tired the fact is that after even a few seconds (5-10 seconds is good for me) it's ready to work again. it will be weak, no doubt, but it'll still work.
by supersetting you force every fiber of the muscle to go to work. the more fibers you recruit, the more fibers get torn. the more fibers you tear, the more fibers get repaired.
so this becomes a size vs strength topic. typically, supersetting will increase size faster but not necessarily strength.
NOT supersetting (taking good 30-90 rests) will typically increase strength but you might not see any significant size or weight gains.
for me, SIZE is my goal... if i get hard up on strength then a healthy dose of tren should fix that!
With any exercise try to limit the swing that you cam get by goig too fast because momentum takes over and you don't get that constant tension on the muscle you are working. With biceps I always do my first 5 sets with 2-3 min rest periods...for the next 5 sets I drop to 1 min rest periods and I do the next 5 sets with 30 sec rest periods. I end with 7's. This allows me to lift heavy and get a burn within a single workout. Also, when you lower the weigh STOP before the bottom when you still have tension on the bi and raise to the top and FLEX that bicep before slowly lowering. For me it was best not to get caught up with how heavy the weight was and focus on reality and proper training....gains will come and you will avoid lower back injury that some guys get from trying to curl a heavy weight and end up with awful form and do more dage than good.
Yh, eccentric movement is important i found bad form was adding size because i was controlling this till failure once a week 3 sets on 3 exercises. If increasing for competition because they are a weak point, i doubt it thou: you can to get an edge quickest way to size is to let it get inflamed through over-training keep hitting it on an of throughout the day, adds an inch.
21's are also effective at adding size.When doing normal (hammer/concentrated/cable etc)curls dont raise too high so you lose tension also, twisting motion at the top also helps to add the peak in my experience when i was younger i neglect my posterior shoulders for bi's im paying the price
Experts state that to increase 1 inch on your arms you have to add 10 pounds of body weight. Using a straight bar or olympic bar lift the bar across your body hold at the top squeeze then slowly lower the bar (3-5 second). Youtube Vince Gironda and look at the bodydrag curl. Best pump for Biceps. Also hammer curls help thicken and elongate the biceps. Good luck