Justin Palermo - Bigger Biceps: The Justin Way

[webmaster]

Justin Palermo is with Bodybuilding.com now! Justin is a amatuer wrestler and bodybuilder! Learn how to get bigger biceps, the justin way!

http://www.teenbodybuilding.com/justin1.htm

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[str8flexed]

There is no such thing as a compound movement for biceps...compound implies multiple joint...the elbow joint should be the only joint involved when lifting the biceps. I can garuntee you lifting arms twice per week won't help you put on any extra size. Those experts who say muscle needs 48-72 hours to regrow and recover dont' take in to account how intensly bodybuilders train, in addition, biceps are not the only muscle trying to recover, all the other muscles of the body (assuming you lift them) are cutting into your recovery time as well. Your body can only synthesize protein at a certain rate, if you press it, your not going to get optimum growth...
I also have a problem with this...
"On this day the three exercises that I like to use are: Alternating Dumbbell Curls, Hammer Curls, and Alternating Dumbbell Curls on an inclined bench (45 degrees). I complete 3 sets of 12 repetitions for each exercise. Remember to supinate your wrists on every lift on this day except for the Hammer Curls. This will ensure that you hit both of the heads of the biceps muscle, which will create the definition that you see on the Pros biceps (Kevin Levrone for example). "

YOU CANNOT DEFINE A MUSCLE THROUGH TRAINING...NO NO NO NO! Definition is purely the result of bodyfat levels, not from a particular way of training.
Best of luck,
-Layne

[Bobsgotabs]

Ahhh, the age old debate over whether you can "define" a muscle through certain exercises. Saying that bodyfat is what determines how defined a muscle looks, this is true. BUT, with that logic, that would mean that a powerlifter could just diet down to a low bodyfat, and he would look "defined". A better way to look at things is what PART of the muscle an exercise is hitting, and also how much of the muscle is actually doing the work when performing the exercise. I do believe there are "defining" and "shaping" moves for every bodypart. Without hammer curls, the brachials would not be developed, and thus a "shapeless" arm. While looking at arms, cable curls could be considered a shaping movement, because of the total muscle recruitment from the bottom of the exercise to the top of the exercise in its performance. This type of stimulation cannot be achieved when doing standard curls. Making statements that there are no shaping and defining movements would render basic bodybuilding routines pointless. With that thinking, one would only have to perform barbell bench presses for the chest, barbell curls for the biceps, pressdowns for the triceps, well, you get the picture. I'm not trying to bust on you Layne, but I believe that the wording is what is holding your thinking back. If what you said about no shaping or defining exercises is true, take a look at your own routine. Why perform incline bench presses? Why perform concentration curls? Why do any movement other than powerlifting moves? Just a point to ponder. Everyone understands that a muscle "shape" is determined by genetics, but its "appearance" is determined by training. Appearance and shape are often used interchangibly, which is where the argument stems from.

Just my 2 cents,

Bob H

[str8flexed]

I see your point but answer me this...I hardly ever do hammer curls and my brachlias (i butchered it i know) show up just fine. And yes if a power lifter dieted down he would look like a bodybuilder. Ronnie coleman was a powerlifter, as was franco columbo, and arnold schwarzzenegger.
Peace

[Bobsgotabs]

The brachials are brought into play on wide grip chins and pulldowns, if I'm not mistaken, so maybe thats where your development comes from, I dunno. As far as powerlifters, yes Arnold, Franco and Ronnie were converted powerlifters, but their training changed once they delved into the realm of competitive bodybuilding. For a good example of what a powerlifter looks like dieted down, take a look at Paco Bautista, the guy who finished I believe 3rd in the Night of Champions. Next to no shape, blocky, not the look of a symmetrical bodybuilder. Hey, its the same debate thats been going on for years, I just believe that if there were no shaping movements, the incline bench would not be there, the leg press would not be there, the hamstring curl would not be there, the leg extension would not be there. Just my observation. Its been going on for 50 years, and will continue to rage on. I somehow don't believe my insights will put a dent into it, but it has always been one of my insights. Thats what I told myself when I was doing drop-set leg presses from 8 plates to 1 before my first contest...... Also, when doing drop sets on the lower 2 arm cable curls.... Ahhh, the pain, something I look forward to and hate at the same time.

Bob H

Are you kidding?
Who does a workout focused on biceps? This is a crock of ****. This article doesn't belong on a site called bodybuilding.com, and neither does the author.

[PWRLiftin4God]

this article is written more on opinion than fact and muscle building science. first of all, i wouldnt give advice on big biceps if your only at a 16. training twice a week is by all means good for mass builders like squats, deadlifts and bench press because they are big muscle groups and need more time to recover. although for biceps and triceps, they are both a fairly small muscle groups compared to legs and chest. I think you should train them every other day to keep them growing. change excersizes frequently to trick them into growth, but allow enough enough time on one workout to get the most you can out of that lift. Second of all, "shaping" serves one purpouse and one purpouse only, and it's precontest. if your not competing, train heavy for mass until you approach the contest. then lower body fat, and some isolation excersizes. Finally, incline dumbell curls should be in the mass building day because it makes a long full biceps. and conentration curls are not a mass builder whatsoever. they are for peak isolation. or what you call "shaping"