Help My Damn biceps

[DownUnder23]

I need some advice and or exercise tips for training my biceps they actually seem to be slowly coming around what excersices do i need to be doing to gain some mass on my biceps!?

 

[2Thick]

The only real way to develop your biceps and triceps after the intial growth spurts (for the first few years) is form and specialized movements with the appropriate number of reps (usually 10-15).

Lower the weight and concentrate on form and watch the muscles develop.

 

[DownUnder23]

ok.......

I have been trying to do more waeight and become more frustrated in the process!

thanx for the tip!

 

[lawnsaver]

Great advice!!!

Harvard to released a study done on the positive effects the brain has on muscle growth. In laymans terms, they concluded to reach the connection between brain and muscle to keep reps between 8-20. The true muscle electical impulses were greater in higher reps than lower reps with heavier weights. They said it takes time for the muscle and brain to connect.

This goes against everything I have been taught. Heavy weight low reps for size. Harvard concluded otherwise.

I'm sorry if I got to scientific for you guys...LOL

 

[solidspine]

preacher curls -heavy

dumbbell curls light


straight bar curls-heavy

 

[lawnsaver]

Hammers are my fav!!

 

[undecided]

also I've seen things that say that your arms can only be so big compared to your chest, like you generally can't have 20 inch arms if your chest is only 36 inches. Your body tries to keep things somewhat proportionate. Seems to make sense to me.

 

[XCYTER]

OK all, what about this,,, winny into the biceps??

 

[chrisoh]

Low reps and high weight worked for me but my gains are slowing, ill try higher reps with less weight... but that Harvard study seems wierd.. brain and muscle connection eh? I don't know about all that but I do I'm a zombie during workouts and the last thing I'm thinking about is trying to establish a connection with my muscle... I'm thinking of candy and stuff to get that last rep out.

 

[Surgical]

Ever tried Sergio curls? Sit on a flat bench facing the bar. Take the bar off of the rack, lower it until the bar touches your thighs, then curl to full contraction. It helps to have a spotter on this one to get some forced reps. Your biceps will be screaming to grow!!! Mike Francois showed me those, now we do them every time I train with him. That exercise is a real killer.