Biceps

DShores · 04-07-2005, 05:14 PM

My biceps are very stubborn and I am allways looking for a good exercise. I have only found a few that work well. Incline D/B curls and BB and D/B preacher curls.

Today I tried a variation on rac chins that trashed my bis. I used a underhand grip with my hands about four inches wider that shoulder width to make sure my hands were supinated and did a rac chins. I coudn't even come close to straigntening my arms afterwards.

I would love to hear about any unusual but effective bi exercises

jimpaul · 04-07-2005, 05:29 PM

How do you mean your biceps are stubborn?

DShores · 04-07-2005, 06:06 PM

They do not grow easily and are difficult to stimulate. My forearms and delts take over on many exercises like BB curl.

mikethedon · 04-07-2005, 06:22 PM

from what i have read i think that you might always have a problem with bi's. But what i would do is try a variation of excercises and which ever one fells better, just keep beating the log book and it will come. Sometimes we need to be more patient....trust me im very impatiant to.

Sparky · 04-07-2005, 08:08 PM

Here's what I have done....
1) 21s
2) Negatives (barbell curls)
3) Heavy Barbell Curls
4) Downsets on machine preacher curl OR running the rack top down

bigcity · 04-07-2005, 08:34 PM

I always close my eyes when doing biceps becasue I have a hard time with bis to. I close my eyes And view the muscle in my minds eye. Its hard to explain but next time your curling a bar close your eyes and picture your biceps exploeding into mountainis peaks.

jimpaul · 04-07-2005, 08:50 PM

Quote:

Originally Posted by DShores

They do not grow easily and are difficult to stimulate. My forearms and delts take over on many exercises like BB curl.

Sometimes it can just be genetics and we have to work with what we have.

Are you gaining weight?

Try to keep your elbows at your side and don't squeeze the bar too hard. This may be what's halfway responsible. Keep the weight in close to the body while lowering.

The way the shoulders would come in to play sometimes is if you are raising the weights too far forward and/or are cheating and using some shoulders by the way you raise them.

If you are progressing weightwise and just want to try one movement, do a single handed cable curl and try not to close your hand too tightly if possible. Again strictly.

If you need to up the reps to 15-20, you could try that too.

Good luck and let us know
jim

smanjh · 04-07-2005, 10:04 PM

I have a problem with arms in general, what I do is preacher curls. Those done hard as possible is what is truly working for me.

**Creator_11** · 04-07-2005, 11:52 PM

I don't think there is a single under 25yr who doesn't think their arms are a weak point.

I thought my arms were a weak point but there not, there big, but its the rest of my frame that just makes my arms look smaller. It comletely depends on your genetic structure.

And fi you really do think you arm are small get your hands on a heavy ass bar, squat it, deadlift it, barbell row it, and press it, then see how your arms thickness is.

grandfunkhickle · 04-08-2005, 12:27 AM

spider curls are real good for bis too.
what it is is a preacher curl except your on the other side of the bench.
so your arm is against the flat side and your body is resting on the andgled side.
its a very nice range of motion.

to get bigger arms also focus on the brachialis muscle (i donno if i spelled that right) your arms can only get so big without training them, if your not training them - start doin them and u'll probably break that wall. (reverse curls, hammer curls, reverse cable curls)

lionel · 04-08-2005, 08:54 AM

Quote:

Originally Posted by DShores

My biceps are very stubborn and I am allways looking for a good exercise. I have only found a few that work well. Incline D/B curls and BB and D/B preacher curls.

Today I tried a variation on rac chins that trashed my bis. I used a underhand grip with my hands about four inches wider that shoulder width to make sure my hands were supinated and did a rac chins. I coudn't even come close to straigntening my arms afterwards.

I would love to hear about any unusual but effective bi exercises

Do higher reps like jp mentioned and really emphasize the slow negatives and explosive concentric movement.. all the best

BenGrowing · 04-08-2005, 07:39 PM

Quote:

Originally Posted by grandfunkhickle

spider curls are real good for bis too.
what it is is a preacher curl except your on the other side of the bench.
so your arm is against the flat side and your body is resting on the andgled side.

Agreed- I love this movement done with a straight bar. As jimpaul and others have said, keep the rep range up around 15-20 RP and explode on the positive while making sure to totally control the negative.

Another exercise I have incorporated lately (needed to drop BB curls) after seeing DC mention them a few times are drag curls. Good luck trying to straighten your arms after doing a set of 15 RP with these.

BenGrowing · 04-08-2005, 07:43 PM

BTW, I nominate JP Intensemuscle.com MVP!

rackitup · 04-09-2005, 06:13 AM

I like the sound of your take on Rack close grip chins for biceps, sounds interesting

04-07-2005, 05:14 PM	#1
DShores New Member Join Date: Nov 2004 Location: Carlsbad Posts: 69	Biceps My biceps are very stubborn and I am allways looking for a good exercise. I have only found a few that work well. Incline D/B curls and BB and D/B preacher curls. Today I tried a variation on rac chins that trashed my bis. I used a underhand grip with my hands about four inches wider that shoulder width to make sure my hands were supinated and did a rac chins. I coudn't even come close to straigntening my arms afterwards. I would love to hear about any unusual but effective bi exercises

04-07-2005, 05:29 PM	#2
jimpaul Super-heavyweight Member Join Date: Apr 2004 Posts: 3,038	How do you mean your biceps are stubborn? __________________ USE TRUEPROTEIN.COM FOR ALL YOUR SUPPLEMENTAL NEEDS!! TO GET MY DISCOUNT USE Jat338 PLEASE READ AS MUCH AS YOU CAN AND USE THE SEARCH FUNCTION TOO!

04-07-2005, 06:22 PM	#4
mikethedon Light-heavyweight Member Join Date: Oct 2004 Location: In Canada EH! Posts: 939	from what i have read i think that you might always have a problem with bi's. But what i would do is try a variation of excercises and which ever one fells better, just keep beating the log book and it will come. Sometimes we need to be more patient....trust me im very impatiant to. __________________ Just Paying My Dues RIP Iron Addict Max squat 570 max box squat 525 Max dead 585 max floor press 380 All these above numbers will be crushed. I promise

04-07-2005, 08:08 PM	#5
Sparky Heavyweight Member Join Date: Aug 2004 Location: Colorado Posts: 2,709	Here's what I have done.... 1) 21s 2) Negatives (barbell curls) 3) Heavy Barbell Curls 4) Downsets on machine preacher curl OR running the rack top down __________________ Romans 1:16-17 To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts. for 5% off products from trueprotein.com, use the discount code MWD888 100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky Judges expect muscle but respect conditioning -- Sparky

04-07-2005, 08:34 PM	#6
bigcity IntenseMuscle VIP Member/ Intense Set of the Month May 2007 Join Date: Jan 2005 Location: In my own reality Posts: 2,896	I always close my eyes when doing biceps becasue I have a hard time with bis to. I close my eyes And view the muscle in my minds eye. Its hard to explain but next time your curling a bar close your eyes and picture your biceps exploeding into mountainis peaks. __________________ It's only after we've lost everything that we're free to do anything

04-07-2005, 06:06 PM	#3
DShores New Member Join Date: Nov 2004 Location: Carlsbad Posts: 69	They do not grow easily and are difficult to stimulate. My forearms and delts take over on many exercises like BB curl.

04-07-2005, 10:04 PM	#8
smanjh Bantamweight Member Join Date: Dec 2004 Posts: 174	I have a problem with arms in general, what I do is preacher curls. Those done hard as possible is what is truly working for me.

04-07-2005, 11:52 PM	#9
Creator_11 IntenseMuscle Tech Join Date: Jun 2004 Location: Canada Posts: 8,032	I don't think there is a single under 25yr who doesn't think their arms are a weak point. I thought my arms were a weak point but there not, there big, but its the rest of my frame that just makes my arms look smaller. It comletely depends on your genetic structure. And fi you really do think you arm are small get your hands on a heavy ass bar, squat it, deadlift it, barbell row it, and press it, then see how your arms thickness is. __________________ Official Web Designer of Intensemuscle.com To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts. Advocate for Socially Relevant Search Engine -http://theenginuity.com

04-08-2005, 12:27 AM	#10
grandfunkhickle Bantamweight Member Join Date: Dec 2004 Posts: 127	spider curls are real good for bis too. what it is is a preacher curl except your on the other side of the bench. so your arm is against the flat side and your body is resting on the andgled side. its a very nice range of motion. to get bigger arms also focus on the brachialis muscle (i donno if i spelled that right) your arms can only get so big without training them, if your not training them - start doin them and u'll probably break that wall. (reverse curls, hammer curls, reverse cable curls)

04-08-2005, 07:43 PM	#13
BenGrowing Lightweight Member Join Date: Jun 2004 Location: VA Posts: 361	BTW, I nominate JP Intensemuscle.com MVP!

04-09-2005, 06:13 AM	#14
rackitup Light-heavyweight Member Join Date: Apr 2004 Posts: 752	I like the sound of your take on Rack close grip chins for biceps, sounds interesting __________________ "Never give up form for weight, makes no sense, form is key the weights will follow..." "Get...it...done" RACK's Shitt HOTT Dogg Logg To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.

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