biceps mass builders?

[HeartofaLion]

hey guys.
2 questions

1. i want to know what massbuilding exercises are there for the biceps besides the barbell curls and preacher curls.

2. i have a gap when i flex my arm between the lower biceps and my elbow. is this genetic or exercise flaw?

[Appetite]

hey guys.
2 questions

1. i want to know what massbuilding exercises are there for the biceps besides the barbell curls and preacher curls.

2. i have a gap when i flex my arm between the lower biceps and my elbow. is this genetic or exercise flaw?

1. Hammer curl, reverse grip chins, seated db curls.

2. Genetic.

[HeartofaLion]

1. Hammer curl, reverse grip chins, seated db curls.

2. Genetic.

1. thank you. i do cable hammer girls and superset the seated db curls with my barbell curls to begin with.

2. **** my life.

[mybody001]

alot of us have that gap, thats why you try to compensate with bicep peak.

[Antz1980]

1. Seated DB curls, CG Lat pulldowns, 21's

2. Genetic......

[buffgrk]

1. Seated DB curls, CG Lat pulldowns, 21's

2. Genetic......

i wouldn't call 21's a bicep mass builder.. it's more of a shocking technique / burnsets etc..

[flangmasterj]

Another question that can be answered with time.

[Antz1980]

i wouldn't call 21's a bicep mass builder.. it's more of a shocking technique / burnsets etc..

Really. I don't use them myself, but i put it in there as it may be something different for OP to try - and possibly see some results from.

[buffgrk]

Really. I don't use them myself, but i put it in there as it may be something different for OP to try - and possibly see some results from.

yeah they are great to chuck into your bicep sesh once in a while, but you cant go wrong with your oldschool barbell curls, dumbell curls.

[Antz1980]

you cant go wrong with your oldschool barbell curls, dumbell curls.

True that.

[chr1s89]

I found straight bar preacher curls work excellent with heavy alt db curls.

[Ironlife]

1. Heavy incline dumbell curls also Reverse grip chin ups.

[jawadams]

I've mentioned this a few times here:

http://www.youtube.com/watch?v=oOgLBUsdIYs

Perfect curls. From the same guy who invented drag curls, yet no one who does drag curls seems to do these. They added half an inch on my bi's in a few weeks (was in a long time rut)

[laalz]

preacher curls are good ... as you have that gap maybe you have a poor range of motion as you maybe lifting too heavy. Make sure the weight is adequate so you can go all the way down and then curl.

[chazzy1864]

I've mentioned this a few times here:

http://www.youtube.com/watch?v=oOgLBUsdIYs

Perfect curls. From the same guy who invented drag curls, yet no one who does drag curls seems to do these. They added half an inch on my bi's in a few weeks (was in a long time rut)

I can definitely see the usefulness in that. I'll have to give them a try.

Gives a great stretch at the bottom position, and forces the lifter to stop where you should anyways (between 10 and 11 o'clock) on a concentration curl, to keep tension on the bicep and not bring the anterior delt into play.

[jawadams]

I can definitely see the usefulness in that. I'll have to give them a try.

Gives a great stretch at the bottom position, and forces the lifter to stop where you should anyways (between 10 and 11 o'clock) on a concentration curl, to keep tension on the bicep and not bring the anterior delt into play.

Yeah they are great. If you think about it, it using the exact opposite form of a cheat curl. Most "cheaters" would start hunched over and at the top their back is arched to help them get the weight up. This exercise forces maximum tension throughout the movement.

I have a hard time doing these with a regular grip for whatever reason though. I usually use a close grip.

[WildHockey]

hey guys.
2 questions

1. i want to know what massbuilding exercises are there for the biceps besides the barbell curls and preacher curls.

2. i have a gap when i flex my arm between the lower biceps and my elbow. is this genetic or exercise flaw?

1.The primary mass builders for the biceps are standing barbell curls, and standing DB curls.

2.You can work on that with preachers, although its mostly genetic.

[ThickAsABrick]

Preacher curls are largely useless for many who have high insertion points on their biceps.

Concentration curls, incline curls, and hammer curls are great options for these folks, in addition of course, to basic massbuilders like BB and DB curls.

[HeartofaLion]

thats cool. thanks for all the info. now, what about the seperation between the 2 heads?

[buffgrk]

thats cool. thanks for all the info. now, what about the seperation between the 2 heads?

it's a time thing, just keep pumping.

[HeartofaLion]

yes brother, i will keep pumping. since higher weight is correlated with bigger biceps ( proper form assumed) i curl around 70-75 preacher and bb curl. reps of 8-10. up the weight? reps? any advice?

[buffgrk]

yes brother, i will keep pumping. since higher weight is correlated with bigger biceps ( proper form assumed) i curl around 70-75 preacher and bb curl. reps of 8-10. up the weight? reps? any advice?

8-12 is a decent rep range with decent weight, keep your form slow and controlled.

[Superman64]

I have that seperation thing. it makes my biceps look short..

[dinger8]

what do mean by insertion points
i have what i think are good peaked bis, so when flexed there is a gap at the bottom of the peak to the elbow joint is that what you mean
if so should i not bother with preacher curls?

[chazzy1864]

yes brother, i will keep pumping. since higher weight is correlated with bigger biceps ( proper form assumed) i curl around 70-75 preacher and bb curl. reps of 8-10. up the weight? reps? any advice?

if you can curl the weight, 8-10x every set, with the same weight, then I'd say up the weight. Make it so the most you get is 8 reps, maybe down to 6. Then work on increasing your reps back to 8-10, then up weight again.

You always want continual progress. Whether it be you up the weights, or reps, or decrease rest periods, Somehow you need to be able to chart your progress.

[bizzlewood]

hammer curls across the body and close grip chins are good

[HeartofaLion]

if you can curl the weight, 8-10x every set, with the same weight, then I'd say up the weight. Make it so the most you get is 8 reps, maybe down to 6. Then work on increasing your reps back to 8-10, then up weight again.

You always want continual progress. Whether it be you up the weights, or reps, or decrease rest periods, Somehow you need to be able to chart your progress.

what if i can do it 4 sets 10,8,8,7. just tried that today. with 20 pounds plus the olmpic bar.
i do the superslow movement kinda like the rest pause with a 2-0-3-1 tempo. but when i use heavier weights, say, 40 pounds plus the bar, i can see my biceps more defined and pumping out more but i can crank out only 4-6 with same form.

any advice about this?

did i mention i love u guys for the help?

[chazzy1864]

Perhaps do both weights. The first two sets, keep your reps in the 4-6 range, then the next two sets, drop weight, and keep those reps in the 8-10 range.

you don't have to constrict yourself to concrete sets/reps/weights/rules, whatever. You need to experiment, try new things. We all respond to different stimulus, and you need to find what your body responds to.

[Attacus]

1. thank you. i do cable hammer girls and superset the seated db curls with my barbell curls to begin with.

2. **** my life.

1. Try lying cable curls with and ez bar and your elbows and shoulders against the ground, go slow on the negs and really squeeze at the top of the ROM (dont lift your elbows to bring the bar up further, just focus on the squeeze). I like doing those about midway on my arm days.

2. It really isn't bad at all.

[ANARKY]

For overall mass? Heavy dumbbell rows. Nothing beats them.