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 My bi's need your help
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| Author | Topic: My bi's need your help |
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dieselnj Amateur Bodybuilder (Total posts: 24) |
posted August 07, 2000 07:46 AM
  
Hey bro's I am 6'4 and have pretty long arms. I am having trouble adding mass to my biceps. If any of you guys with huge arms could tell me your bi routine, it would be greatly appreciated. ------------------ IP: Logged |
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matr1x Pro Bodybuilder (Total posts: 235) |
posted August 07, 2000 08:12 AM
What is your current routine for biceps? I do something like this: barbell curls straight bar 3 sets 8-12 reps. barbell curls ez bar 3 sets 8-12 reps. dumbell curls 3 sets 8-12 reps. concentration curls 3 sets 8-12 reps. Remember form is more important than poundage. IP: Logged |
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Gettinhard Pro Bodybuilder (Total posts: 207) |
posted August 07, 2000 08:12 AM
you are very long it is going to be tough are you on gear....? routines are going to vary from guy to guy you must find what works for you...i have seen guys get big off of shit that wouldnt help me. remember that arems are 70% triceps so in order for big guns you need triceps and biceps........ biceps:::::::::::: triceps...... very basic workouts but you must go heavy enough to control the weight and do strict reps but you can barely squeeze out that last rep.... IP: Logged |
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Gymmyaus Pro Bodybuilder (Total posts: 124) |
posted August 07, 2000 09:49 AM
Everyone is different, that is a golden rule. I will tell you what works for me: Muscle confusion by changing exercise. I decide on a the type of excercise routine I'm doing when I first walk into the gym. I do five different exercises, all two sets each (sometimes 3ex, 3sets each), after a thorough warm up. 6-8reps each set, starting at my top weight first set, trim some off next set, both sets to as close to failure as I can get. I train Bi's and Tri's on the same day alternating between. The next time I train arms, I only include 2-3 of the same exercises (always mixing them). I always start with an exercise that enables me to lift the heaviest I can eg straight bar curls, ez bar curls etc. I train each body part once a week and have been training for 13 years, my arms are 19" pumped. It is only the last 3years that I've managed to get a routine that suits me, I did that by trying different workouts from different people. If you are not yet an advanced bodybuilder, trim the number of sets down to 8 max, go heavy and to failure every set. Good luck! IP: Logged |
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Twisted_Steel Pro Bodybuilder (Total posts: 449) |
posted August 07, 2000 09:55 AM
Although relative to the idividual, I can say that 80% of the time the only way for long limbed persons to promote any significant growth is through heavy low rep training. Theres a guy at my gym 23 6'5. He was rather stringy when he began, he was doing basketball workouts. High rep light weight bullshit. I told him he can squat 185 and curl 65lbs until his arms fall off. If he doesnt crank that weight and keep it below 8 reps he would amount to shit. Although angry at my approach he listen. As a result mofo grew. ------------------ IP: Logged |
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ajc1977 Pro Bodybuilder (Total posts: 879) |
posted August 07, 2000 12:18 PM
If you're having trouble getting a good pump, try cable curls as a warmup excercise or finishing movement (I sometimes do both). Another thing is to train biceps and triceps together. I actually will alternate 3-4 sets of biceps and then 3-4 sets for triceps, and then repeat, etc. This for me, keeps the area (upper arm) gorged with blood. ------------------ IP: Logged |
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aahthit Pro Bodybuilder (Total posts: 330) |
posted August 07, 2000 12:35 PM
SSMAN posted about something like this a while back. That man is a man among men. He mentioned that he'd been overtraining his arms for a long time and they were stagnating compared to the rest of his body. He dropped the number of sets and put bi's and tri's together. He would then alternate one bicep excercise with one tricep excercise. I tried what he suggested, but with my own tweaking to fit my preferences and it made a world of difference. I'm not saying that my arms grew an inch in a week, but I did notice that they grew from the change. What I do looks something like this, and in this order: 2 warmup sets of cable curls 15 reps. Doesn't look like much, but if you don't take ten years between sets and you understand what intensity is about, then you can make this work for you. Don't fool yourself into thinking that the half-backflip some guys do to curl is helping them out. Leave your ego at the door and concentrate on destroying your arms. IP: Logged |
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aahthit Pro Bodybuilder (Total posts: 330) |
posted August 07, 2000 12:44 PM
One more thing I would suggest: One bro on this board with some freaky-ass guns is Bignate73. Give him a holler and see what he suggests. IP: Logged |
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CLEMDOG Pro Bodybuilder (Total posts: 179) |
posted August 07, 2000 02:18 PM
One of my favorites...dumbbell curls on a preacher bench. Great isolation, it rips my arms apart. I use 60-65 pounders @ about 8 reps. I started using this exercise about 5 months ago and have noticed my bicep bellies have gotten fuller and thicker. I also superset biceps/triceps for an incredible pump. IP: Logged |
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swol Pro Bodybuilder (Total posts: 150) |
posted August 07, 2000 02:20 PM
Pgf2a IP: Logged |
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hayesjones Pro Bodybuilder (Total posts: 104) |
posted August 07, 2000 04:18 PM
drop sets, drop sets, dropsets IP: Logged |
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c-dizzo Pro Bodybuilder (Total posts: 128) |
posted August 07, 2000 08:26 PM
well one thing is it all depends on you, everyone is different, but first always work your triceps first, and find out what works for you, when I do biceps I do a shock treatment, Ill do straightbar first, then into the third set I start supersetting hammer curls, and alternating dumbell curls, and some arnold curls, do about 7 on each lift and it will start shocking your ass, do it back to back do this 4 times and you will be blown, then you can start on the concentration lifts(one arm preacher curl or cable concentrations or bent over concentrations.) Just remember to shock the shit out of em, intensity, back to back hardly any resting, that way you are keeping a constant pump and blood flow, after a few you will have to bend 0ver and rest. See you dont always have to go heavy if your workout consists of shocks and heavy weight you are getting both endurance and strength, everyone is different but like I said its up to you, and how you approach the workout, some guys rest, stand around, talk, in your workouts if you are always moving you are on that 45 minute pace, not counting abs or other muscles, if you do your arm workout in 45 minutes and your huffin and puffing I garuntee you will see a difference, so hey big arms take time, if you have long muscles then you gonna have to be patient. IP: Logged |
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Quadzilla Amateur Bodybuilder (Total posts: 41) |
posted August 07, 2000 09:23 PM
Well, We're almost the same height. I am 6'6" and my bi's are growing pretty well (naturally, so far). Here is the routine that has been working well for me. Heavy preacher curls w/cambered bar 12-10-8 Concentration curl /alt/ single arm cable curl 10-10-8 Standing barbell curl w/straight bar for better form. 10-10-8 Cambered bar 21's for an awesome burn. Waist to chest (7 reps), thigh to chest (7 reps), thigh to waist (7 reps). I hope this helps. FORM IS EVERYTHING! The amount of weight will increase gradually just like the mass in the muscle. Shitty form and heavy weight will only bring minimal gains, good form and any weight will work miracles. ------------------ IP: Logged |
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c-dizzo Pro Bodybuilder (Total posts: 128) |
posted August 07, 2000 09:30 PM
the last 2lines on quadzilla post, then do heavy weight and the light just shock'em. Supersets, and Straight bar curls add lots of mass, so try to start out with that lift when doing biceps, but remember to always work the tricep first. [This message has been edited by c-dizzo (edited August 07, 2000).] IP: Logged |
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