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Registered User
Join Date: Oct 2004
Location: India
Age: 29
Stats: 5'9", 176 lbs
Posts: 17
BodyBlog Entries: 0
BodyPoints: 1345
Rep Power: 0 
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This is what hit me.
As a bodybuilder I always observed that why is my thigh not like my friend's, why is my chest square and his W shaped, and so on, then I also thought why did it take me so long to make my chest and him to make his triceps, and why nothing happened to me when I didn't workout my biceps for seven months, the nawer to all these questions was genetics, I was always flexing my biceps ever since I was a kind(check the pic), I hate soing my biceps because of this I have experimented with them a lot, the routine that gave me best results is:
Biceps Barbell Curl 4 sets 6-8 reps. (Cheat if you must)
Preacher curl w/straight bar 3 sets 8 - 10 reps(this one hits your forarm too)
Standing Dumbbell Hammer curls 2 sets 8-12 reps (last 3 reps are forced, so get a spotter)
Standing curls on cable crossover machine 3 sets 8 - 12 reps (Both arms together)
the principle I follow here is to hit my biceps hard after a good warm up which comprises of concentraion curls to the chest 25 reps, to the same side ear 20 reps, and like hammer curls to the chest 15 reps, after which your biceps will be on the verge of an explosion, then hit them with the heaviest weights possible, but don't cheat too much, cheat will be envitable, to make things better, keep your elbows in front of the body and keep them there throughout the movement, but when you are tired, don't change, you can also do medium weight for 4 reps then load the bar a li'l more without putting it down(you need a guy around) and churn out 3 more reps. Then after this go to preacher curl, the check point here is to keep your hips at the backside edge of the seat so that you are leaning forwards, touch your forearm on the cushion when you go down, if you get tired in the middle of a set or are left with 2-3 three reps and don't have any gas, then do double the number of these reps for upper halfs, now you go further and murder you biceps with hammer curls, get your buddy around teel him to be vigilant but not to be too sweet, instead tell him "I want to kill myself, help me!", there he goes, Pick up the weight and start curling, check point: take the dumbbell all the way up but don't move your elbow it stays where it is, in the second set, curl towards your chest, after this, Phew! there is more, Icing on the cake is standing cable crossover concentraion curl(This is how I call it), stand in the middle get a medium weight and focus on the form, Imagine you are posing for Mr.Olympia, curl your arms, bringing your hands to your ears, checkpoint: don't move your elbows, Imagine they have been nailed thru and cannot be moved, Keep your elbows higher than your shoulders and open them full. So, here we are with a pumped arm which will last for quite some time.
Suggestions: Try using this routine with Triceps or any other small body part.
Secondly, in the morning teel you friends to come and help you with combing your hair.
In Iron,
Musclezmandy
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