Help My Damn biceps

[madrid]

BI's

My arms have been the weakest part about me up untill 6 months ago when i statrted doing Heavy hammer curls, first in my arm work out.

 

[sicklydiesel]

my biceps wouldnt grow for shit, but my forearms would grow like weeds, so one day this guy at the gym said use a thumbless grip on all bicep exercises because my forearms were overpowering my bi;s ....once i started doing that , all the emphasis of the exercises went on my bi;s instead of forearms and they have been growing nicely since.

 

[Beezers]

What a lot of people neglect is the brachialis muscle for biceps thickness...which ultimately adds mass. Reverse curls and hammer curls target this muscle particularly well.

 

[lawnsaver]

What a lot of people neglect is the brachialis muscle for biceps thickness...which ultimately adds mass. Reverse curls and hammer curls target this muscle particularly well.

Exactly why hammers are my fav!!

 

[sicklydiesel]

What a lot of people neglect is the brachialis muscle for biceps thickness...which ultimately adds mass. Reverse curls and hammer curls target this muscle particularly well.

my brachialis are huge ..but my bi;s still look too small compared to the rest of my arm and upper body.

 

[Beezers]

my brachialis are huge ..but my bi;s still look too small compared to the rest of my arm and upper body.

You may be thinking of your brachioradialis. You can't see your brachialis. It just makes the Biceps head apear thicker and with more peak. Hammers will also target the brachioradialis very well and as such is often times considered as much a forearm exercise as a biceps exercise.

 

[aznboy79]

So would it be better to do hammer curls first? I do bis with back, so my arms take a massive beating before I get to the bis. Then I usually just do straight bar curls (recently replaced with alt db curls) and incline db curls. I'm always too tired after the incline curls to do any hammers

 

[Zyglamail]

I think many people simply work Bi's way to much, they are a small muscle and get hammered if you work back intensly. I myself do 1 sometimes 2 exercises for my bi's. Here is what I have been doing lately. Dumbell concentration curls, elbow on inside of thing, slightly bent over. I use 90% of my 1 rep max weight and do 2 sets with a 3-5 minute rest between sets. Then I drop to 80% of 1 rep max and continue to do sets. Each set I do 5 reps and stop (even if I can do more) with a 30 second rest between sets. Once I cant get 5 reps im done with the exercise.

I am cursed(or blessed depending on how you look at it) and I have long biceps that go elbow to shoulder with very short tendons. This means that I dont have any real peak when flexed, but have a very strong bicep.

 

[gunslinger11]

bump, i could use some bi advice too. i usually do them twice a week cause they dont fuckin grow, once with back or chest on tuesday and with tris on sunday. heres what my workout looks like.
tuesday
barbell curls 3x8-10
rope hammers 3x8-10
DB preacjers 3x8-10
overhead cables 2-3x8-10

ez bar curls-3x8-10
DB hammers-3x8-10
concentrations 3x8-10
reverse curls 2x8
fuckin hate my bis they havent grown much lately. any ideas for variations??

 

[Thaibox]

I am cursed(or blessed depending on how you look at it) and I have long biceps that go elbow to shoulder with very short tendons. This means that I dont have any real peak when flexed, but have a very strong bicep.

I've got the same curse. Pretty frustrating when you have stronger biceps than your lifting buddy, but they look much smaller. I feel your pain.