Pumpin' Guns!!!

[Welsh power house]

Right, i need to know which bicep exercises are best for mass, i already do straight barbell curls and am wondering which other exercises to do......hammer curls, preacher culrs, dumbell curls, concentration curls, cable curls. Which will help me gain the most mass?

Also, since i am a natural bodybuilder, should i stick to just 2 bicep exercises or to 3?

Any advice would rule!

 

[Robboe]

2.

BB curl - 2 sets to failure
DB curl - 1/2 sets to failure.

Go home, eat, rest and grow.

 

[absolute hardgainer]

A close grip curl, or close grip preacher curl will activate 1.5x as many muscle fibres than a standard grip BB curl.

hardgainer (pump)

 

[Deathspell Omega]

The Olympic-Bar curl is the single best movement for building Bicep mass, while dumbell curls put a better 'peak' onto your arm. I also do Hammer curls, as they hit the outer bi's and upper-forearms hard. Cable curls are beyond useless, and Preacher curls are only effective if you lower your arms past 90-degrees, which very few people actually do. Personally, I fell that lower reps with heavier weights are more effective at building bicep strength. That said, my bicep routine is thus:

Alternating Dumbell Curl:
12 x 50(warmup set)
12 x 60

Olympic bar curl:
8 x 110 (warmup set)
6 x 135

45-degree Hammer Curl:
16 x 35 (warmup set)
12 x 40

Try this one twice weekly for 4 weeks. It may not look like much, but if done with minimal rest between movements, using the heaviest weight possible, it becomes very difficult to complete. Perform 2 forced reps on all movements after each working set. Correctly done, you may even be able to curl bodyweght after time, which is currently my short-term goal (I'm almost there)...

By the way, due to the fact that your nom de guerre is 'Welsh Power House', I found myself wondering where you live. You see, about 99% of my family lives in Wales, although I myself live abroad, unfortuantly. Another question: do you know how to speak Welsh (Cymraeg)? In my youth, I learned it for novelty value...

Regards,

Deathspell Omega

 

[Belial]

The Olympic-Bar curl is the single best movement for building Bicep mass, while dumbell curls put a better 'peak' onto your arm.

Not to flame or "be b*tchy" (lol), but do you have any proof of this whatsoever?

 

[Deathspell Omega]

Well, those are the results I came up with from following my own training and the training of others. Besides, Arnold said so himself, hahaha...

 

[Belial]

haha. At least you have a sense of humor about not knowing.

(You are kidding, right? )

 

[Robboe]

"A close grip curl, or close grip preacher curl will activate 1.5x as many muscle fibres than a standard grip BB curl."

Can you prove this?

 

[ckeller14]

You might want to try doing close grip chins that are weighted, with your hands about shoulder with or alittle closer, and your palms facing you. If you focus all the stress in your biceps, you can have nice gains in over all bicep mass. Pyramiding this is a good rep scheme, such s 12,10,8,6,4, increasing weight each set.

 

[Tuna Guy]

Dumbells,barbells and ez bars, nothing fancy, just heavy and hard and increase the workload each workout.