Biceps- Need An Explosion

[COOKSTER]

Guys I need some bicep help, cant get beyond 16 inches.

I do =- ez bar
double arm preachers
conc. curls

All heavy.

Any suggetions

 

[da big thinker]

COOKSTER,NO FLAME,BUT HOW HEAVY CAN YOU GO W/ ISOLATION MOVEMENTS.IN MY OPINION,THE MOVEMENTS YOU ARE PRESENTLY DOING,WILL NOT BREAK THE 16" MARK.ADD SOME BB CURLS,INC DB CURLS,SKULLCRUSHERS,CLOSE GRIP BENCH PRESS,OH TRICEPS EXT'S.WITH THESE EXERCISES YOU CAN MAXIMIZE OVERLOAD.STAY WITHIN THE 6-8 REP RANGE AND ALWAYS INCLUDE 8 SETS FOR BICEPS AND 8-10 SETS FOR TRICEPS.KEEP WORKING THEM AND WATCH THOSE SUCKERS GROW.

 

[COOKSTER]

Thanx, c woy u mean, amazing how we forget the fundamentals so easy. Thanx BIG THINKER!!

 

[tomcat]

Remember, the Triceps make up 2/3 of the arm's mass.

If you want to look strong, get a big peaked bicep.
If you want to measure, work the Tricep heavy as well.

 

[COOKSTER]

Thanx tomcat.

I do conc. curls for peak, but this does not seem to work 4 me.Any ideas?

 

[Kilroy]

My problem is that my wrist & elbow is weaker than
my bicep. Think I could curl more weight if it
didn't put so much stress on wrist & elbow.
I got a squeeze ball for the wrist, & think it
helps, but the elbow is still a problem.
Suggestions?

Re. your biceps: I'm just a newbie, but I think I get
better results when I curl one arm at a time
than with any two-armed exercise.

 

[COOKSTER]

Try wrist wraps, they worked big time for me. It not only allows you to lift more physically, but gives you a massive psychological boost as well.
See them poundages rise!!!

 

[TAURIUS]

The guy with the biggest arms I've ever seen only barbell curls, super heavy and with a tonne of rest in between sets. To failure every set, forced reps etc.....

You could also try 21's for 3 or 4 sets as heavy as possible, then pyramid up and down on DB curls with little to no rest, to really pump up the bi's. I find it works great.

 

[Cackerot69]

A general rule of thumb is that to add 1" to your arms, you have to add 15lbs to your frame.

In other words, eat a shitload of food, concentrate on the big lifts, and forget the curls.

 

[cyberflash]

I agree with Cackerot69,


I thought ... yeah ! do heavy barbell curls 6-8 reps ... do strict form ... yadadadada.... but I never went pass 16 inches.

So, I changed my strategy ... no more bicep curls ... and wham .... my arms shot up from 14.5 .... to 16.25 inches ...

I did reverse chin pull ups, close-grip bench press, dips ..... and I didn't overtrain arms

 

[GenetiKing]

In other words, eat a shitload of food, concentrate on the big lifts, and forget the curls.

Curl exist as an exercise for a reason.

That may not work for him. For example, I could get away with not directly stimulating my biceps and they would grow just by doing back and row-type exercises. My triceps are a different story. They will not grow just by hitting chest and shoulders. They need direct work.

You're right about the food, though. Gotta eat more to grow ... that's a universal BB truth.

 

[teslet]

Be careful with the EZ Curl bar, if you do the movement improperly or use too much weight when you first start out you can get a painful feeling starting from the wrist extending all the way down to the forearm. This is a bad pain, if you get it stop curling with whatever.

In my case when I first began curling I started out using reps of 48% my own bodyweight, I had weak and untrained wrists and forearms, a bigger right bicep (muscle imbalance) these are probably what contributed to the pain as I started curling more of my bodyweight 75% of BW.

Using the straight bar for curling I never really got this pain, only using heavy weight with the damn EZ curl.
Whenever I curl now (not using the EZ bar) and get home I get similar pain

Give Hammer curls (works bicep , brachialis, forearm flexors) and reverse curls a try. Giving mass and definition to the Brachialis is what can help give your bicep support and also make your biceps look better.

 

[blaster220]

Good answer, teslet!

 

[Thaashit]

teslet
I have the same pain bro, it sucks. but mine is from straight bar curls. I have puny wrists (I'm talking small) and I have a pain from my wrist following the bone in my foreman to almost the elbow. Im sure it comes from my weak wrists and foremans.

 

[Freak Show]

I'm a huge fan of barbell curls as well. Nothing beats em for keeping my arm size. If you want to focus more on size don't fall prey to the 3 sets of 10 mentality. Try choosing many different bi and tri exercises and do only 1-2 sets for each keeping reps in the 8-10 range with short rest periods (30s-1min).

 

[panther]

Mix it all up man. I do something new everytime I go to the gym which confuses my muscles to more growth

 

[Buffdaddy6159]

Dude try doing 21's and do them very slow get a good squeeze in your biceps. Do 3-4 sets as heavy as you can go

 

[Pennywise]

I would really try blasting the shit out of your tri's.