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 SERIOUSLY Lookin' To Fry My Bi's
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| Author | Topic: SERIOUSLY Lookin' To Fry My Bi's |
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Bjaarki Amateur Bodybuilder (Total posts: 97) |
posted July 24, 2000 09:12 PM
  
Bros: I'm looking for ways to really fry my bi's. Give me your ideas. No pussy shit, though. I'm really looking to suffer! I work arms once a week and can hammer my tri's 'til they're smokin', but bi's are much tougher for me to pump up. Every once in awhile I find a technique that gives me satisfaction for a couple of workouts, but nothing seems to last. I do about twenty million (or so it seems!) work sets on arm day, so what I'm looking for is a good "finisher" with real staying power. "21's" were good, but faded. Heavy (for me!) compound hammer curls were good, but also went bye bye. Concentration curls ... ditto. Low post rope curls ... ditto. RHeavy negatives ... ditto. Right now I'm using "rack curls," starting with a light pair of dumbells for six reps, then straight to the next heaviest pair for six more, and so on up the rack to max effort for six, then back down the rack to where I started, all without a break. They seem to get me sore (what a rare feeling in my bi's, though I'm usually pretty hammered in all other bodyparts after working them), but they'll probably go south after awhile, too. So dig down in your gym bags and give me your best armblasters! I'm warning you that I've used about everything, though, so be creative. And thanks, much thanks, in advance to the bros or bro-ettes willing to type out a good response on this thread. Much appreciated! Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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DianaBallBusta Pro Bodybuilder (Total posts: 814) |
posted July 24, 2000 09:22 PM
Try this bro. Barbell curls: 1x15 (warmup) 1x10-12 2x8-10 1xTriple Drop (10-10-10) Alternating dumbell curls: 3x10 (each arm) Concentration curls: 3 sets with manageable weight until failure. Your bis will be jacked up after this workout. After the barbell curls I can barely finish my bi workout. ------------------ IP: Logged |
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bgriff Pro Bodybuilder (Total posts: 755) |
posted July 24, 2000 09:29 PM
Do some 21's bro!!! ------------------ IP: Logged |
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CornFed Pro Bodybuilder (Total posts: 266) |
posted July 24, 2000 09:43 PM
Dude, sounds like you have been doing a lot... Sometimes after a long period of exhaustion people can make the best gains by cutting down the sets.. I do 4 sets of barbell curls reps (12, 10, 8, 6) then one set of inner cable curls till your dead only take 45 seconds of rest between sets and you will want to die.. It seems like a basic pansy workout but sometimes your body needs to be shocked IP: Logged |
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G-Man Pro Bodybuilder (Total posts: 117) |
posted July 24, 2000 09:45 PM
I agree with bgriff, 21's are hard and they burn!!!!!!!!!! ------------------ IP: Logged |
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TheBear Pro Bodybuilder (Total posts: 197) |
posted July 24, 2000 09:48 PM
yeah cut your sets a bit and focus on the movements. At the end of your workout, do 2 sets of REALLY light weight..im talking like 15 or 20s. Do dumbbell curls on a decline bench. Focus on the correct form and keep your elbows in. You will get a pump like never before. Its a pump 40 times better than on an incline. ------------------ IP: Logged |
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Dirk Amateur Bodybuilder (Total posts: 37) |
posted July 24, 2000 10:33 PM
I suggest using a good spotter, after a good warm-up/stretch, flat bar as much weight as you can handle for three-five reps, then eccentrics (negs) for two-three reps. Two or three sets max, then do twenty-ones for two set. Finish with very strict, one-arm (supported) dumbells, over-contracting at the top (peaks). You will need a spot as you will be totally fried by the twenty-ones. Good luck.
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biggmack Pro Bodybuilder (Total posts: 283) |
posted July 24, 2000 10:37 PM
Okay, no pussy shit! Buy yourself a bottle of Lutylase and start injecting that shit into your bi's, 3 times in each bi every day! Fuck rotating sites, you wanna fry those motherfuckers! I promise you they well get huge with this method. The only thing you have to do is cope with the pain. (NO PAINKILLERS)! (pain killers are anti-prostaglandin) I promise awesome, awesome results. My bi's are living proof! IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 680) |
posted July 24, 2000 11:06 PM
okay ..the most painful one that I have done is really simple ...a variation of Auther Jones arm routine that he claims can put an inch on your arms in 2 weeks.... don't let the simplicity let you believe that it will be easy...you will be swearing at me in no time... barbell curls for 10 stricts reps...position the bar directly under a pull up bar...do your 10 reps and immediatly...0-1 seconds start to do underhand chinups negitives only...let your self down as slow as posible...if that means 30 seconds so be it...do as many reps as you can...each rep will go faster than the last...do them until you cannot control your decent...usually around 6-7 reps ....rest 3 minutes and do again for a total of 3 supersets ...thats all...in fact your bis will be telling you to quite after 1 set.  [This message has been edited by Deepsquat (edited July 24, 2000).] IP: Logged |
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hellraisr Amateur Bodybuilder (Total posts: 30) |
posted July 25, 2000 12:39 AM
ok, pick up a dumbbell & instead of keeping the wrist straight, bend the wrist back. You should have a right angle where your forearm meets your wrist. Your gonna have to use lighter weight! Now do your curls! This method totally removes the forearm muscles from the exercise & puts all the strain DIRECTLY onto the biceps! This is just a slight variation in the exercise but the results are anything but slight! IP: Logged |
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Bjaarki Amateur Bodybuilder (Total posts: 97) |
posted July 25, 2000 09:03 AM
Bros: Thanks for your ideas. Keep them coming. Remember that I've tried 21's (still do them, in fact), and have also done drop sets, and alternating bar / dumbell supersets (sorry, DianaBB!). I like Deepsquat's and Hellraisr's ideas. Don't know WTF Bigmack is talking about. Keep the ideas flowing, bros! I'm awful lonesome for a good burn in my bi's. Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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Roy Batty Pro Bodybuilder (Total posts: 232) |
posted July 25, 2000 10:05 AM
Lately I've been doing 5 X 5's followed by 3 sets highrep hammers and 4 sets killer21's at the end. Cannot even scratch my head afterwards. Deepsquat's routine will also have your bi's screaming for mercy. And you can use a variation of that by substituting the pullup bar for a lat pulldown machine where you can vary the rep/weight scheme. Keeping your palms facing you of course. Also, try incline dumbell curls, high reps. IP: Logged |
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SMALL Amateur Bodybuilder (Total posts: 69) |
posted July 25, 2000 10:45 AM
have u ever done hammerstrength plate load preacher curls ......They kick the shit out of my by's......I cant explain it....just works IP: Logged |
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Gilbyag Pro Bodybuilder (Total posts: 326) |
posted July 25, 2000 10:54 AM
pyramid, NO rest between sets except the time it takes to change the weight. you should have a hard time w/the 2 1/2 pounders. go to total failure on every set. dont cheat yourself, you should be totaly burnt by the end. IP: Logged |
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loomisH Amateur Bodybuilder (Total posts: 63) |
posted July 25, 2000 11:20 AM
Bro, I always found that my Bi's were lagging, and now they are my best bodypart. The secret for me was simple: Preacher curls. I was only doing barbell curl and concentrations before, but when I started adding Preachers my arms EXPLODED! I find that you have to go really heavy (so you'll need to work with a spotter) and do a warmup set and then 1X8, 1X5, 2X3 sets. This might seem too heavy, but my bi's really responded well to it. Also, try Isometric contractions a few hours after a Bi workout to increase deinition. Hold your arm in a flexed Bicep position and really try to feel the muscle flex as hard as you can (I try to imagine making my bicep separate off of my bone!) for 30 seconds. Repeat with the other arm. Do this for three sets (with 2 minutes rest in between each set) and you'll really feel the pump later that night! Sometimes, if my bi's feel soft I'll throw in more sets of Isometrics later in the week, but don't do this more than 2X a week or you'll be overtraining! There's my personal regimen and it's real simple: HEAVY Preachers and Iso afterward!!! Phew, that was long... IP: Logged |
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Big Brother Val Pro Bodybuilder (Total posts: 671) |
posted July 25, 2000 01:50 PM
Biggmack is on the right track. PGF2a makes the bi's hurt like nothing I have EVER seen before. And I have awesome newfound growth with it. IP: Logged |
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Decaman Pro Bodybuilder (Total posts: 543) |
posted July 25, 2000 02:10 PM
Last week I was doing bi's and i saw these two bros doing something I hadn't seen before. The dude was bent over with an e-z bar, like as if you were gonna do bent over rows, instead the due starts doing curls, bringing the bar right up to his forehead. So i tried this, DAMN IT HURT LIKE A MOFO, GOOD EXECISE. Well maybe there is a name for it , i had never seen it before. ------------------ IP: Logged |
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Bjaarki Amateur Bodybuilder (Total posts: 97) |
posted July 25, 2000 02:22 PM
Bros: Thanks for your ideas. I'm learning, and maybe you guys are picking up an idea or two also, as we go. Loomish, I agree about preacher curls, but I've been doing them for years. I do three sets of preachers at #110 (14, 12, 10 reps or so) as warmups on arm day. BTW, my partner swears by turning the preacher bench backwards and getting a good stretch that way at the bottom of the rep, but the preacher bench I work on on arm day isn't set up for that. Another thing I used for awhile that I forgot to mention in my first post is something I think are called "spider curls," using a high position on a double cable setup. They burned me for awhile, but went South like all the other specialty lifts I've used. Deep Squat's, Hellraisr's and Roy Batty's ideas still seem most appealing. The PGF2 thing is interesting, but too scarey for me. I was reading a thread last week by someone who was shooting something like 60 times a day on that shit. I want big arms, but not that badly. Thanks again, bros. It's feedback and discussion like this that makes this board so worthwhile. I'm grateful to you for sharing your time and ideas with me. Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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They hurt!!!