aside from pull-ups, are there any other compound exercises i can do specifically for bi's? if so what are some of your favorites/ most effective?
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Thread: compound exercises for biceps?
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04-22-2009, 08:09 PM #1
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04-22-2009, 08:11 PM #2
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04-22-2009, 08:15 PM #3
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04-22-2009, 08:15 PM #4
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04-22-2009, 08:15 PM #5
You mean Chinups, right?
Bicep rows: http://www.sci-unisonfitness.com/bicep_rows.html
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04-22-2009, 08:17 PM #6
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04-22-2009, 08:20 PM #7
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ahh honestly you shouldnt really rely on compounds to hit the biceps.. sure exercises like bb rows or pullups will hit your biceps to some degree but you should be focusing on your back while doing those..
my bicep routine that i did today was
bb curls 4 x 8-12
Incline db curls 3 x 10-12
reverse curls 3 x 10-12
concentration curls 3 x 10-12
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04-22-2009, 08:21 PM #8
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04-22-2009, 08:23 PM #9
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Any rowing type movements.
Try lowering the weight to roughly 40-45% of what you would use for 6-8 reps. Now do the reps for speed(using proper form of course) and go until you reach failure. You will get a great pump, be in Oxygen debt & will have recruited High threshold motor units due to the fact that you are producing lots of power through the increased speed of movement.
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04-22-2009, 08:25 PM #10
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04-22-2009, 08:25 PM #11
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04-22-2009, 08:27 PM #12
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04-22-2009, 08:30 PM #13
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04-22-2009, 08:30 PM #14
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04-22-2009, 08:35 PM #15
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ive got a few ideas now and thanks to those who gave good advise, would you guys say though that in the case of biceps, isolation movement are better for growth. thats what i'm really aiming for. or is isolation just really the only option for bi's because of basic biomechanics?
" When you want to succeed as much as you want to breathe, then you'll be successful".
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04-22-2009, 08:38 PM #16
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04-22-2009, 08:44 PM #17
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04-22-2009, 08:45 PM #18
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i havent hit a wall yet with bi's im still adding size and strength, by changing things up like you said. no two workouts are ever the same for me. i keep it fun that way too and that helps a lot. i started this thread out of curiousity, after doing chinups today. i love them.
im gonna start doing them weighted soon but that too will get boring eventually, and compounds seem to be better for strength and hypertrophy gains so......but thanks for all the advise. let me know if you think of any later" When you want to succeed as much as you want to breathe, then you'll be successful".
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04-22-2009, 09:33 PM #19
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04-22-2009, 11:39 PM #20
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04-23-2009, 12:01 AM #21
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04-23-2009, 12:26 AM #22
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04-23-2009, 03:01 AM #23
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04-23-2009, 07:43 AM #24
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I am a big fan of chins and bicep rows, its all about MMC though. Thats why I do reverse close grip lat pulldowns instead of chins because its easier to keep my arms forward and really pull with the biceps. same with the rows, at first I went to heavy and it did become a back move but after I lowered the weight a bit and again focused on pulling with the bis I love how they can blast your arms. I always follow these with some isolation moves though (curls).
“You never won’t know what you can’t achieve until you don’t achieve it.”
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04-23-2009, 08:17 AM #25
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