Preacher curl, barbell curl for big arms

When training, I usually stick to the basics. For arms I use what i think are the most powerful arm exercies; preacher and barbell curls. The only thing I change are the number of reps, weight and order in which I do them. Ive seen great results from heavy preacher curls using a straight bar. My arms seem to develope a fullness all around. This exercise really seems to hit the biceps with alot of power because the preacher bench obviously restricts you from any kind of cheating or swaying. I dont think that you really have to change the exercises you use or equipment (dumbells, barbells, machines etc.) for muscle confussion. Getting big arms is simply a matter of putting as much intensity into your individual training as possible. As for standing barbell curls, I usually stand with my back to the wall. This method prevents cheat curls because the biceps are forced to do all the heavy work without even the slightest help for the shoulders or waist.

Let's give it up for the chinups!

[QUOTE=jpm303]When training, I usually stick to the basics. For arms I use what i think are the most powerful arm exercies; preacher and barbell curls. The only thing I change are the number of reps, weight and order in which I do them. Ive seen great results from heavy preacher curls using a straight bar. My arms seem to develope a fullness all around. This exercise really seems to hit the biceps with alot of power because the preacher bench obviously restricts you from any kind of cheating or swaying. I dont think that you really have to change the exercises you use or equipment (dumbells, barbells, machines etc.) for muscle confussion. Getting big arms is simply a matter of putting as much intensity into your individual training as possible. As for standing barbell curls, I usually stand with my back to the wall. This method prevents cheat curls because the biceps are forced to do all the heavy work without even the slightest help for the shoulders or waist.[/QUOTE]

Actually big arms come from heavy TRICEP work. Not endless sets of curls. As for the small muscle knows as the biceps. Close grip chins are my main mass builder.

Pulling DD > curling measly 100lbs for biceps development.

"Chocolate Mr. Piccolo"???? you got me cracking up over here DD!!! LOL......

JPM: DD is right of course, as regards to Triceps, but I don't think you meant to ignore that in your post, which I thought was very very good!

although one quote from you:

[quote]As for standing barbell curls, I usually stand with my back to the wall. This method prevents cheat curls because the biceps are forced to do all the heavy work without even the slightest help for the shoulders or waist.[/quote]

you may reach a point in your development, where, to progress further, you may have to rethink that philosophy......

Dips...biceps are about 30-35% of the muscle in the arm
Why is it so hard for people to flip their arm around, look at the back side of it, and realize it's larger than the front

Another big bump about tricep training!!

Also, one of the quickest ways to build your arms is to eat, do heavy compound lifts (don't overlook the power of squats for big arms....seriously!! ask any pro), rest and eat and then eat more.

waiting for someone to recommend 21's...

People, people! I repeat: I don't think this poster intended to ignore triceps, and in fact, I believe, he meant to say "build big biceps".........

if the original poster would return to his thread, it would shed more light on this matter.......

right away, everyone is touting their favorite triceps exercises....let's wait out the poster to respond.....

[QUOTE=JOHN GARGANI]People, people! I repeat: I don't think this poster intended to ignore triceps, and in fact, I believe, he meant to say "build big biceps".........[/QUOTE]The problem is John, the vast majority of guys obsessing over the biceps often ignore the triceps. They've got some magic number in mind for how big their arms should be, without realizing their fastest ticket there is through building up the triceps.

Anyway, I agree with all the earlier comments. Even if large bis look impressive how often do you walk around with your arms flexed anyway? Well-developed tris make a huge difference and weighted dips and chins will build very respectable arms. Curls and extensions ice the cake.

[QUOTE=gecko2424]waiting for someone to recommend 21's...[/QUOTE]

why. they're useless.

[QUOTE=_Dominik_]The problem is John, the vast majority of guys obsessing over the biceps often ignore the triceps. They've got some magic number in mind for how big their arms should be, without realizing their fastest ticket there is through building up the triceps.

Anyway, I agree with all the earlier comments. Even if large bis look impressive how often do you walk around with your arms flexed anyway? Well-developed tris make a huge difference and weighted dips and chins will build very respectable arms. Curls and extensions ice the cake.[/QUOTE]
That is true and, as I mentioed earlier, I see SO MANY people train their chest and arms and forget about leg training. What they fail to realise (or don't WANT to realise) is that if they trained their legs and back just as hard, their arms would be a couple of inches bigger too. :)

[QUOTE=jpm303]When training, I usually stick to the basics. For arms I use what i think are the most powerful arm exercies; preacher and barbell curls. The only thing I change are the number of reps, weight and order in which I do them. Ive seen great results from heavy preacher curls using a straight bar. My arms seem to develope a fullness all around. This exercise really seems to hit the biceps with alot of power because the preacher bench obviously restricts you from any kind of cheating or swaying. I dont think that you really have to change the exercises you use or equipment (dumbells, barbells, machines etc.) for muscle confussion. Getting big arms is simply a matter of putting as much intensity into your individual training as possible. As for standing barbell curls, I usually stand with my back to the wall. This method prevents cheat curls because the biceps are forced to do all the heavy work without even the slightest help for the shoulders or waist.[/QUOTE]

Psssst. Here's a secret. I don't want you to tell anyone else, because few people here seem to understand it - but the secret to big arms is to develop big, full triceps. Dips, close grip bench and overhead extensions are what you need. But like I said, no one else here knows that so keep it quiet!!