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Bicep Development for the people with longer arms...
- Thread starter sk*
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EZ bars take the stress off the biceps and place it more on the brachialus So if you want bigger forearms, use the EZ. If you want bigger bieps, stay away from it.
Try this sk:
Superset. Dumbells curls while on a 45 degree incline. Keep the elbows back. (Biggest mistake when curling is jutting the elbows forward.)
DON"T CURL THE WRISTS!!! Keep them flat or slightly back.
Don;t allow the thumbs to go higher than the pinky. The higher the pinky, the more the bicep works.
As soon as you reach failure, pick up a barbell and sit back down in an upright position. The barbell will be on your lap.
Now curl the barbell up in a controlled manner and ower it back down into your lap. In essense, this will be a "half" curl. Don't let the bar rest on your lap. Keep the tension on the bicep.
Rest one minute.
The following set, start with the "half curls" and finish wth the inclines. Do a total of 6 supersets.
The next day you should experience a feeling deep in the pit of your biceps like you've never had before.
Have fun.
Try this sk:
Superset. Dumbells curls while on a 45 degree incline. Keep the elbows back. (Biggest mistake when curling is jutting the elbows forward.)
DON"T CURL THE WRISTS!!! Keep them flat or slightly back.
Don;t allow the thumbs to go higher than the pinky. The higher the pinky, the more the bicep works.
As soon as you reach failure, pick up a barbell and sit back down in an upright position. The barbell will be on your lap.
Now curl the barbell up in a controlled manner and ower it back down into your lap. In essense, this will be a "half" curl. Don't let the bar rest on your lap. Keep the tension on the bicep.
Rest one minute.
The following set, start with the "half curls" and finish wth the inclines. Do a total of 6 supersets.
The next day you should experience a feeling deep in the pit of your biceps like you've never had before.
Have fun.
Interesting bicep routine Nelson. Hard gainers in the biceps should strive for:
Thanks.
Thanks.
As soon as your hands turn toward each other, the stress goes from the bi to the brac. That goes for any position and it goes for hammer curls. If you're splitting the stress between the forearms and biceps it stands to reason that there's less stress on one or the other. Reverse curls are almost all brachialus. (Never could spell that right)
That's not to say those moves don't suit some people. Personally, my forearms are my best bodypart, and I never work them! Yet, my bi's are only so-so. That's why I've done a lot of experimenting in order to hit them to their fullest. I wasted years doing heavy preacher curls and concentration curls. My forearms (which are pretty strong) would absorb all the stress and my biceps went nowhere. Only until I learned how to isolate the bi's and remove the forearms from the equation (as best as possible) did they begin to respond.
Instead of standing curls with 60 pound dumbells, I do the steep incline with 25's and it hits them harder. You can't hit different angles of a bicep, but there are certain angles which defnetly work them better than others.
That's not to say those moves don't suit some people. Personally, my forearms are my best bodypart, and I never work them! Yet, my bi's are only so-so. That's why I've done a lot of experimenting in order to hit them to their fullest. I wasted years doing heavy preacher curls and concentration curls. My forearms (which are pretty strong) would absorb all the stress and my biceps went nowhere. Only until I learned how to isolate the bi's and remove the forearms from the equation (as best as possible) did they begin to respond.
Instead of standing curls with 60 pound dumbells, I do the steep incline with 25's and it hits them harder. You can't hit different angles of a bicep, but there are certain angles which defnetly work them better than others.
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