Bicepts and Forearm Growth...

[GrandMaster]

Straight bar - wide grip curls??

my bi's dont grow, and my forearms either.....suggestions??

 

[Rabid_Goose]

Get grip balls for Forearms, also, doing a type of wrist curl might help. Mine get bigger from my job because I use my hands 8 hours a day on gripping and such. But when I was first hired in they said get those Grip Balls at a sports store and wear them down, only way to get rid of the pain is to get stronger forearms.

The wrist curl is lay your forearm on your thigh, wrist hanging off with the weight in it and just curl with your wrist. No idea if it works but they also told us if we had free weights do that at the house.

 

[alex2678]

Get a big barbell row and your bi's will be bigger too. Just 10 pounds added to the bar every month for a year and your biceps and forearms will be a lot bigger without even training them directly.

 

[Ghede]

Less work, higher weight with statics at the apex. Biceps are a tiny muscle.. about 25% of your upper arm: most train them WAY THE HELL TOO MUCH... three exercises MAXIMUM and NONE if you do a monster back day at the same training episode. NO MORE than 8 reps/set, absolutely no more than three sets.

These guys that are doing 5 exercises and four or five sets of 12 for biceps thinking that if the work them MORE the will grow are effectively devouring their own LBM to fuel the work. Its a tiny muscle group that can only sustain a tiny amount of TUT with its stored fuel: catabolism reigns the roost after that.

Work them strict, heavy like you read about in the days of yore, but dont get nast on quantity.

Intensity breeds density, quantity destroys quality.


.

 

[H_T_]

do plenty of hammer curls. db's and rope. it'll thicken that brachii muscle under the bicep, hence, lifting it. some pro's at one time used them exclusively, Vince Taylor and Henderson Thorne, to name a couple....

 

[Marcoparc]

do plenty of hammer curls. db's and rope. it'll thicken that brachii muscle under the bicep, hence, lifting it. some pro's at one time used them exclusively, Vince Taylor and Henderson Thorne, to name a couple....

Used hammers exclusively?

What's the benefit of using a rope vs dbs? Right now I'm only doing dbs, and strangely, my hammer curls are about as good as my regular bicep curls.

 

[H_T_]

Used hammers exclusively?

What's the benefit of using a rope vs dbs? Right now I'm only doing dbs, and strangely, my hammer curls are about as good as my regular bicep curls.

um, cuz i get petered out after using db's. and ya wanna keep strict form. when you tire, you kind start to heave the weight. with cables, you can squeeze it up there. fuller ROM, too.

 

[Lifterforlife]

Ghede got it right...for the natural athlete, most way overwork their biceps. 5 sets max, and on opposite days from back. Heavy weight, 6-9 reps.

For instance, 3 sets heavy barbell curls, 2 sets of dumbbell incline curls(these were a fav of Arnolds, and I swear by them..incline bench back about 35 degrees, seated, alternate heavy dumbbells.) There you go, 2 exercises, 5 sets, done.

 

[Sassy69]

Aside: der's no "t" in bicepts....


Also remember that you use bis & tris in your major chest & back exercises as well. Lately I get such a sick pump in my bis on those days that I almost don't bother doing them.

 

[GrandMaster]

yea i know what u mean Sassy,
usually after my back routines, my bi's dont have much left in them... im thinking to maybe do my Bi's on a seperate day