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 Anabolic Discussion Board
 How to Rip My Bi's
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| Author | Topic: How to Rip My Bi's | ||
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Cool Novice 
Posts: 38 |
Any suggestions? I'm looking for the most efficient way. I'm not saying asap because I am willing to work hard, but the most efficient way. I'd like some bigger more cut bi's soon, but I still want them to look like they have taken time. Help needed here.     | ||
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Pro Bodybuilder 
Posts: 466 |
Bro, let me tell you the best way i found to get some bigger bis. Do some haevy weights Preacher curls. Remember, do several low reps with heavy weights. Puts some real heavy weights you can do, without cheating ! Be prepare to strech these bis and you'll soon notice a change. That's what i've done, and it works for me. They're maybe some other way, but that's the best i've found. I'm not an expert. Let me know about it. | ||
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Amateur Bodybuilder 
Posts: 272 |
Supersets made my bi's grow really fast. | ||
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Cool Novice
Posts: 38 |
Thanks you guys. I'm a little confused with the terminology. I'm a newbie, I'll admit it. What are supersets? And when you say stretch on the Preacher curls do you recommend I bring the bar all the way down because I usually stop it when my arms make like a 90 degree angle with the Preacher pad. I thought this put resistence on the bi's if i kept them there for a couple of seconds. If this is good or bad please let me know either way. Thanks for the posts so far. | ||
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Elite Bodybuilder 
Posts: 1297 |
315# preachers, that autta rip "em good. | ||
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Cool Novice
Posts: 38 |
? What does that mean? | ||
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Amateur Bodybuilder
Posts: 272 |
Yes bring it all the way down. Superset is a set ,usually with light weights, that follows your first set with heavy weights. When I say follows I mean right after with no rest! This way you beat your bi's to submission. I hope I cleared it up for you, I don't know how else to explain it. | ||
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Cool Novice
Posts: 38 |
You very much cleared it up. Thank you for the explanation. How many sets of the Preacher barbell curl would you recommend? I usually do 5 sets on a pyramid kind of progression. I add anywhere between 2.5-5 lbs on each side. I was also wondering, how is 25 lbs. on each side considered strength wise? Is that considered a decent amount? I am not trying to make comparisons in strength with anyone, my goal is growth and definition, but just out of curiousity for this newbie. | ||
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Pro Bodybuilder
Posts: 467 |
Do Curls with the olympic bar. Throw in some 21's as well. To do 21's you start off curling from the bottom to half way up for 7 reps. Then you curl from half way up to the top for 7 reps. Then for your final 7 reps you do the full curling motion from bottom to top. You do all of this with no rest. I hope this makes sense. ------------------ | ||
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Pro Bodybuilder
Posts: 466 |
hey guys, How much weight do you usualy put for your 21's ?? Is it better to put ma little more or a little less than you usualy do on normal sets ?
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Cool Novice
Posts: 38 |
I actually have done 21's before. Are they effective at really ripping those bi's. They sure as hell work them but do they make them grow as well as regular curls? | ||
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Cool Novice
Posts: 38 |
I put 25 plates on each side so its about 75 pounds (if the bar is 25 lbs i think it is). Keep in mind I'm a 16 year old newbie and a weakling at that. I'll probably regret that cuz the next post will be "Yeah I put a couple of 45's on each side". Oh well. Keep posting. | ||
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Amateur Bodybuilder
Posts: 124 |
Concentration curls work well in addition to the preacher bench. I seem to hit my deep muscle fiber when i do those with decending sets after the preacher bench. | ||
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Cool Novice
Posts: 38 |
What are concentration curls? I hate to sound like a dumbass. Also, if I vary my routine between barbell curls on the preacher bench, dumbell curls, 21's, and concentration curls would it be a good idea to pick like 2 of the 4 and keep switching them up? Tell me if you think that would work. Thanks guys. | ||
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Cool Novice
Posts: 15 |
try this, a friend and i were experimenting and found this very effective. Take a preacher curl machine and pull the pad out and turn it around 180 degrees. raise the pad so that you are standing instead of sitting. Grab your normal ez curl bar and lean over pad. Your triceps and upper arm should be touching the pad and be at a right angle with the floor. THis will allow you work the fuck out of your bi's without losing form. Also, you can get a hellova squeeze at the top at max contraction. Let me know how it goes. | ||
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Elite Bodybuilder
Posts: 759 |
the hardest part but the most important to remember is to focus the stress on the biceps-always keep it under tension throughout every rep-strict form is a must, if you employ this principle there is a huge variety of exercises you can use all giving great results. ------------------ | ||
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Amateur Bodybuilder
Posts: 292 |
get some synthol??? if you want them to grow qucikly. If you don't know what that is, look it up... ------------------ | ||
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Elite Bodybuilder
Posts: 713 |
Kerks, I believe those are called spider curls. SUPERSETS are working two opposing muscle groups back to back, each set. I have gotten my best results from using higher rep routines like supersets, compound set, etc. I try to mix up my routine so that I am doing heavy barbell curls sometimes as well but my bicepts seem to get enough heavy weight work on back day. giantset | ||
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Mutant   
Posts: 3478 |
Send anymore emails to my girlfriend requesting nude pics and I'll rip your bi's right out of their sockets for ya... 
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All times are ET (US) | |
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posted April 14, 2001 06:56 PM
