Let's go into some anatomy with Nelson Montana. Here I quote a piece of his book The Bodybuilding Truth, which reveals some interesting information.
Although it's rarely addressed, the standard curl doesn't directly affect the bicep. At least that's the case with some people. It all comes down to you anatomical make-up. For an unlucky bunch the main controller is the brachialis muscle, which runs underneath the outer part of the bicep. That's the muscle most responsible for drawing the hand toward the schoulder. Naturally, as the resistance is increased, the muscle fibers of the bicep come into play, which is why heavy curling will increase bicep size. Simple, right? Maybe not. Since eveyone's point of insertion is different, for some, the brachialis may absorb the majority of stress, thus, the bicep function becomes limited. In other words, the biceps will only recieve as much stress as the brachialis will allow.
More weight = More growth. But where?
The obvious solution of increasing the stress on the bicep would be to simply increase the weight used, but as many of you have realized, that tactic doesn't always work. Have you ever used an extremely heavy weight for curls only to wind up with sore forearms the following day? That's because the additional stress was, once again, handled by the brachialis. They're a very efficient muscle. Unfortunately, by being so efficient, they rob the biceps of additional growth stimulation. You may be able to lift more and more weight, but the biceps remain the same size. Very frustrating!
Hammer curls for instance will work the forearms and brachi and interestingly, are easier then standard curls. There's no wonder a cambered bar was once referred to as an "EZ" curl bar. Sure you can handle more weight.. because it takes the strain off the bicep! It would then stand to reason that positioning the wrist in as oppostie a direction as possible would take the stress off the brachialis and place it more onto the bicep. Therefore, keeping the wrist as straight as possible will stress the bicep more directly. In the case with dumbell curls, keeping the wrist a little outward with the pinky higher than the other fingers is better yet. Of course, when doing barbell curls, a wide grip with straight bar will most directly work the fibers central to the bicep.
Don't preach.
The preacher curl is a favourite of many BB-ers and it, too, is more a brachialis exercise. Think it builds the lower bicep? Can't happen. The entire bicep is either activated or not. There's no "lower" bicep. What the preacher bench does is alleviate stress at the top of the motion making it essentially a "half" curl. So why is it that so many champion BB-ers exalt it's effectiveness? It comes down to anatomy. In a fortunate few, such as phenomenal Larry Scott, the brachi will develop under the bicep resulting in a higher peak. We should all be so lucky.
Going with the "opposite" concept, the best way to circumvent any assistance from the brachialis would be to not lean forward, as is the case with the preacher bench, but to lie backward. Incline curls on an angle of 45 degrees or lower, will place greater emphasis directly on the bcieps. Eliminate preacher curls from your routine and replace them with an equal amount of sets of incline curls and you'll notice the difference immediately.
If that deep down ache in the pit of you r biceps has been eluding you, here's a movement you're really going to like. Pay special attention to how it's performed, for any deviation won't bring the desired result.
Set the cables on each end of the station at the lowest position.
Use a weight that will allow for good form. It'sbetter here to go for more reps than to cheat with to heavy a weight.
Grab a handle with each hand using underhand grip and step forward so that your arms are drwan back slightly. Keep the elbows as close to your side as possible and curl the weight up.
Do not aloow the elbows to be drawn up during curling! This is important! Jutting the elbows up will only displace the stress onto the anterior deltiod and the pectoral minor. Keep the arms down and you elbows back and let the bicep take on the strain. Don't tlet the fist curl towards you, keep your wrists straight throughout.
Always do a complete contraction, squeeze hard at the top of movement (eliminate the "rest" at the top) Do 10 reps an d keep rest between sets under a minute. try and make this move the only exercise you use the next time you work biceps and concentrate on making the biceps work throughout the concentric and eccentric movement. Six to ten sets should get the job done if the intensity is set high.
if you have been getting better at curling but have no additional bicep size to show for your efforts, the problem may be that you really haven't been working your biceps at all! Start applying some of these bicep isolating techniques and you soon may realize that there's a lode of untapped muscle on those upper arms. Dig in and get it!
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Hey guys, to give you an idea.. Allthough I must say I'm not a hard-gainer first, I did this 7 weeks during last cycle and boy did it work! Feels good!
Try the rest of the book too. I think there quite some useful info in there, and
fun to read. Good luck to all
)
Don't train them too much, once a week if you hit em hard.
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