I know the biceps get worked with compound pull movements, but which exercises would be best for developing them. Compound movements that is.
I know rows , BOR, etc do but which are the best?
Thanks
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I know the biceps get worked with compound pull movements, but which exercises would be best for developing them. Compound movements that is.
I know rows , BOR, etc do but which are the best?
Thanks
I'd say chins
[QUOTE=MattyG;69830793]I'd say chins[/QUOTE]
never heard of. I shall google them
chins
[QUOTE=Senor Awesome;69831683]never heard of. I shall google them[/QUOTE]
Garb ovehead bar and pull yourself up (palms facing you)
[QUOTE=Senor Awesome;69831683]never heard of. I shall google them[/QUOTE]
Chin [b]ups[/b]? Chins is just a short way of saying it, like 'bench' really means bench press.
[QUOTE=Shaun1990;69832193]Chin [b]ups[/b]? Chins is just a short way of saying it, like 'bench' really means bench press.[/QUOTE]
k fair enough. never had heard of them. how much can a bodyweight exercise really build mass?
put on a backpack and add weights into it. enjoy
grab a dip belt, pile on the weight and pull yourself up. guaranteed to add some size to ya.
Assuming you are already doing plenty of compound movements, why not do some isolation for your biceps if you want to improve them?! Can't go wrong with barbell curls.
[QUOTE=ummmpain;69832933]put on a backpack and add weights into it. enjoy[/QUOTE]
Will plain old bodyweight work build anything? how many reps & sets?
[QUOTE=Greg74;69833103]Assuming you are already doing plenty of compound movements, why not do some isolation for your biceps if you want to improve them?! Can't go wrong with barbell curls.[/QUOTE]
I do those but I'm trying to branch out.
I've been having the tendon nag at me a bit in my right bicep. (at the elbow) it's better now, and I did curls today with the EZ bar lost 20 pounds of strength in a couple weeks, but that might just be mental.
[QUOTE=Senor Awesome;69833403]Will plain old bodyweight work build anything? how many reps & sets?[/QUOTE]
have you actually tried pulling your bodyweight up for reps - it's hard - when you can do 6-10 reps add some weight IMO = weighted chins :)
[QUOTE=Senor Awesome;69833403]Will plain old bodyweight work build anything? how many reps & sets?[/QUOTE]
of course man... just saying if your doing it for a long time and it gets too easy for you, you can always add some weights ya know? same with weighted dips
[QUOTE=Senor Awesome;69832763]k fair enough. never had heard of them. how much can a bodyweight exercise really build mass?[/QUOTE]
aren't you the same guy that asked if hammer curls should be on bicep day or tricep day?
ok thanks. I didn't say it was easy. just always been skeptical of bw exercise.
[QUOTE=I dont work at Ballys;69833923]aren't you the same guy that asked if hammer curls should be on bicep day or tricep day?[/QUOTE]
hey this thread is a step up. at least I;m not asking "lyk so how much shud i curl 4 teh gunz?!"
[QUOTE=Senor Awesome;69833973]ok thanks. I didn't say it was easy. just always been skeptical of bw exercise.[/QUOTE]
it doesn't really matter how much you lift. i use to do alot of bodyweight chin ups and tricep dips. it just got too easy and wasn't doing much for me so i added some weights. just get the form down. surely soon enough it'll be easy meaning you'll get alot stronger so your forced to add weights. good luck
then add weight, are you skeptical of squats because they can be performed without weight?
[QUOTE=Tetsu.;69834643]then add weight, are you skeptical of squats because they can be performed without weight?[/QUOTE]
who me?
[QUOTE=Tetsu.;69834643]then add weight, are you skeptical of squats because they can be performed without weight?[/QUOTE]
no sir. i wish i could do squats, but my knee won't let me. hopefully that'll get better.
[QUOTE=ummmpain;69834913]who me?[/QUOTE]
nah i was talking to senor awesome (which btw is a great username lol)
Deadlift and squat.
[QUOTE=Tallbill;69996643]Deadlift and squat.[/QUOTE]
hell yea, great post
my arms actually just got a little bigger from reading your hardcore post
[QUOTE=LSU1;69997833]hell yea, great post
my arms actually just got a little bigger from reading your hardcore post[/QUOTE]
lol, that made me actually laugh outloud. :D Op asked a question, he got his answer, lets move on.
really no need for my answer to but dip belt doing reverse grip chin ups.
[QUOTE=Tetsu.;69996003]nah i was talking to senor awesome (which btw is a great username lol)[/QUOTE]
thanks no pain no gains right? pain is nothing till your almost dying
"Close-Grip Supinated Chin-Ups
Throughout my career, I've met a lot of people who've packed inches on their elbow flexors simply by doing chinning exercises. The thing is, the main reason they did chinning movements was that they didn't have access to a wide variety of equipment. Necessity, as they say, is often the mother of invention. These individuals, however, were determined to achieve international success, regardless of the limitations imposed on them. You can list Boyer Coe and Arnold Schwarzeneggar as part of this group.
Grasp the chin-up bar with a close, supinated grip. The palms of the hands should be facing you, and your pinky fingers should be 4 to 6 inches apart. Hang below the bar and then pull yourself up until your chin clears the bar. This movement should be done very slowly, on the order of about 15 seconds or so. Then, slowly lower yourself to the start position.
Don't short-change yourself by not coming all the way down. Like it is for any exercise, range of motion is critical.
If your arms haven't grown for a while, consider adopting this movement. It's a sure-fire mass builder."
-Poliquin
[QUOTE=ummmpain;70044143]thanks no pain no gains right? pain is nothing till your almost dying[/QUOTE]
Pretty sure he was talking about Senior Awsome....
and Time the F8ck out. youre telling me you live in the US and don't know what a chin up is .... BULLSH*Tzer...
but don't let these guys lie to you, it's when you tie a rope around a straight bar (known as a chin up bar) and the other end on your neck. Neck you try to see how long you can hang by your "chin" before you loose air. This will enhance the ratio of plasma reticulation in the veins in your neck which we all know will lead to the "fashioned" 8/7th look and HUGE biceps
/end thread
[QUOTE=Tallbill;69996643]Deadlift and squat.[/QUOTE]
x2
Agreed these will add size all over the place. The biceps will have no choice but to grow. Weighted chinups are a great complimentary exercise. Ever see a male gymnast who does the still rings not have huge arms?