Try This For Bigger Biceps!

[B182]

Yes, the more pronated your wrists are the leser the contribution of the short head of the biceps and brachialis... Incline dumbell curls give me the greatest stretch and recruitment of the long head of the biceps so I make them a staple in my training, and I do a lot of brachialis work as well since they add to the "biceps" appearance.

 

[ham2]

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about the pinky being higher than the thumb when doing arm curl exercises for the biceps. However this isn't ground breaking news. It's a concept Mike Mentzer mentioned in his book for HIT training that is how many years old
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I am reading the revised version of Arnold's encyclopaedia & the item comes at least 67 times...

 

[Mikus]

Dumb question but are you guys talking about olympic bar curls or a smaller straight bar curl? i've never seen them done with an olympic bar so i'm just curious

Mike

 

[dfi]

you see thats the problem...that does not apply to everyone...you cannot understand this unless your like me and have overpowering forearms and small biceps....i was curlin 155 on the barbell for super strict reps last year and i was getting no gains, i tried the heavy heavy bicep workouts and they just do nothing for me..i can curl 60lb dumbells for reps perfect form and my biceps barely get a pump.

Exactly, what works for one, doesnt necessarily work for another. I cannot even do dumbell curls, as they mess up my forearms. But preachers, and standing straight bar...no prob. Go figure.

 

[van_wilder]

I think the reason most people lack big biceps is that they're not moving enough weight (in good form). Perhaps this does emphasize the biceps more, but even if someone does these, if they're still not aiming for the same goal (more weight) they're not gonna make a ton of progress.

The man that adds 50+ lbs to his straight bar curl in a year will have gained a significant amount, as opposed to the guy who switches exercises constantly and makes no real progress.

I agree and disagree....this is why i stick to a "core" exercise first in my workout, and then constantly rotate finishing exercises. For example with biceps I always start with "Heavy Big Bar curls" and then always mix up the next 2-3 exercises for biceps which usually i go a little lighter and stricter. This method has shown me the best growth.
VW

 

[roidpuple]

Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

on my bi's the head that is suppose to be the long head is the shorter head .... and vice versa... the seem to be backward
I have been going this kind of training you are talking about for quit a while I though i was alone on this...I have always had so much trouble trying different exercises ..... i use the ez curl bar fliped over trying to do the curls with my pinky sid more up.... but i still have a lot of trouble keeping the stress of my forarms and brachaialis almost always seems to take the stress...
my bi's seem to rarelly get a good full bump.. Why is this Just my Genetics?? any hope??

.... seems most of my ideas on technique you have talked about.... it is good to have them reinforced.

 

[Allon]

I tried turning my wrists out and it really hurt the wrists, I don't think it is good for the joint.

 

[roidpuple]

ya you should turn your wrists out put dont go to far...

 

[odoyal rulez]

bump

 

[jmead]

any links to the calf routine? much appreciated