posted June 29, 2000 02:36 PM            

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I DO PREACHER CURLS, STANDING DUMBELL CURLS, AND AM STARTING TO DO HAMMER CURLS. DO ANY OF YOU CATS HAVE INFO ON HAMMER CURLS? ARE THEY WORTH DOING AND TO WHAT EFFECT? WHATS YOUR FAVORITE EXERCISE FOR GETTING BYS TO GROW?

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posted June 29, 2000 02:39 PM            

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my favorite is Scott curls (preacher curls).

Jeff

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Don't look back, life is too short

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posted June 29, 2000 02:39 PM            

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Extremely heavy weights, get a spot and do low reps with more weight than you can imagine, shock the shit out of them and they will grow.

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If it doesn't hurt getting it, then it's not worth having...

Work With Your Back And With Your Brain

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posted June 29, 2000 02:54 PM            

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A buddy of mine taught me one that will kick you right in the nuts, when you're done you won't be able to move your arms for days. Do preacher curls. Do a warm up for a set of ten. Then you are going to do six more sets. First 2 sets 8 reps, next 4 sets 6 reps. But here is the key. After your last rep on each set, when you are in the top position. Lower the bar about a third of the way back down and bring it back up. Kinda like a short motion. Do this for 15 reps and then lower the bar. Go with a weight heavy enough that you need a spotter to help you get up full curls for the last two sets and then help you from going back down too far on the short ones. If done right, you will be at failure. The kid who taught me this about 3 years ago was 19 years old, 5'5" 140 lbs and had 17 inch arms.
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Bossman

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posted June 29, 2000 02:56 PM            

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Well heavy I have to differ with you. For growth, lighter weights with more reps is usually the way to go. Now heavy and low reps is good, but that is more for strength training. For good well rounded BIs, I take a nice straight bar and do a set with my hands far apart then turn around and do a set with my hands touching in the middle of the bar. Keep your back straight. If you have to sway your body to get it up your not doing any good. If you must put your back against a wall and do them. I see all to often people thy to throw up some 45s on a straight bar while swaying so bad they look like they are trying to do some kind of dance. I just don't have the heart to tell that's not doing much for you. Preachers are good also. But once again don't sway the weights up, keep your body still while pumping and you should be aight.

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posted June 29, 2000 04:06 PM            

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lighter weights , more reps?????????

dude go heavy with less reps , that is how you put on mass. lighter will cut you up a little.arms are my forte and when i need to get a really good pump to shock the shit out of them , i lift more than i thought i could.
say three sets , five reps of every facet.
preacher , standing , etc....

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posted June 29, 2000 04:08 PM            

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That was my suggestion, when I want my arms to grow bigger and stronger, I just stack on the weight and watch them grow. Get a spot and throw the shit up, good form of course, but load up.

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If it doesn't hurt getting it, then it's not worth having...

Work With Your Back And With Your Brain

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posted June 29, 2000 04:11 PM         

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I never do more than 8 reps on anything when I want to grow. 4-6 reps works great if you have a high ratio of fast twitch muscle fibers. Dorian always used a rep range of 4-6 and he seemed pretty big.

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posted June 29, 2000 04:17 PM         

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JUGGERNAULT
everyone responds differently to different excercises. find what works for you. one thing about hammer curls, if you twist at the top, watch out. that little twist tore up my elbows for months. I still cant do them, but they were makeing my arms grow better than anything else. my fualt though, pore technique.

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posted June 29, 2000 04:59 PM         

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Everyone is different. I have a long way to go, but one thing I do have is AWESOME Biceps, high peaks with splits and all. I've tried it all and what I have come up with for growth AND detail is switching between triceps and biceps movement on one day to flush a lot of blood into the upper arm ...

Here's a typical arm routine...

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BICEPS-
2 sets of standing cambered bar curls for 21 reps to get an awesome pump and then 3 sets of 10 reps... This WILL be painful.

TRICEPS- (usually for me it's skull crushers here)

BICEPS- Dumbell curls (3sets for 10 reps)

TRICEPS- (Usually Press downs here)

BICEPS- One arm bent cable curls (3sets for 10-12 reps)

TRICEPS- Finishing movement of my choice.
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I've been doing this for three months (been working out hard for 2 years) and I honest-to-God put 3/4 of an inch on my "cold" upper arm measurement - NATURALLY. Now I'm 3 weeks into a little help and all I can say is DAMN!

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posted June 29, 2000 05:53 PM            

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so do you guys think working biceps and triceps the same day is more effective? arnt biceps being worked when you do pullups and rows? should i not do the pullups on the bicep day?

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posted June 29, 2000 06:00 PM            

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THANKS FOR ALL THE IMPUT....

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posted June 29, 2000 09:11 PM            

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Hammers hit the outside of the arm, brachials, and the forearm. I like to do them, I think that the key is to change up your routine each time. I never do back and bis on the same day, I work chest and bi and back and tri. Works good for me cause your muscles will be fresh and you can really work them.

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posted June 29, 2000 09:23 PM            

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dude you don't have barbell curls in your routine? add that! use a weight you can handle for 5 reps strict and then have your partner help you rep out 3 more reps... Challenge them and if they ain't sore the next 5 fucking days you didnt' do enough to make em grow.

john

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posted June 29, 2000 09:28 PM            

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I LIKE BARBELL CURLS, AND I DO THEM ON AND OFF BUT AT THE RISK OF SOUNDING LIKE A PUSS, THEY HURT MY WRISTS.

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posted June 29, 2000 09:32 PM            

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work-em twice a week if u r on a cycle and do high weight low reps!! Try some concentration curls!! I love them they will give you a good peak!!

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"TIME TO GROW!!!!!!"

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posted June 29, 2000 10:12 PM         

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One thing I've found and is clearly evident by all these posts is; find what works best for you. I've worked my way through many routines over the years and found what's right for me, but my training partner has a completely different routine.
I find training heavy, low reps; If your an advanced bodybuilder 8 sets (4 exercises, 2 sets each); every set to failure; Exercise arms by themselves no more than once a week and 2+ days away from Back; and most importantly mix your exercises up every three weeks minimum.
This might not work for everyone, but works for me. I now have 19' arms but it's taken many different programs to find my right way.

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posted June 29, 2000 10:41 PM            

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a great bicep workout for me con sists of strait and crooked barbell curls. preacher curls with bar or 1 arm dumbell. I also do seated dumbell curls using both arms and I do machine curls also. but I always shuffle and do 4 of my listed at a time. My bi's always get sore from the workouts.

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if they don't lift...
-RIP 'EM A NEW ONE-

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posted June 30, 2000 01:09 AM            

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so you guys say its ok to work bicep twice a week? my arms are dying for some growth, i need 3 inchs and id be happy

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