I have stuborn biceps - and they're not responding to the current effort I'm putting into them the way I think they should. I'm working in 16 sets of low rep heavy - once a week. I think I've explored most exercises, so I guess I'm asking for help with technique and timing.
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11-28-2001, 04:24 AM #1
What's a good exercise for a freakish bicep burn?
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11-28-2001, 06:22 AM #2
Tempo for your bis is important. Concentrate on squeezing very hard and holding it for a good second or two at the top of the movement and really concentrate on going slower, grip the dumbell/barbell tight and really go as slow as possible. It puts the muscle under greater tension and may lead to bicep growth.
Hope I helped!-Andrew
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11-28-2001, 06:37 AM #3
Andrew is very right. You can get an excellent burn/pump with just about any excercise so long as you practice proper form. You can also experiment with the number of reps you use. As a general rule, the greater the burn and the bigger the pump, the harder you're working those muscles. If you're not getting a good pump then you're probably either in the wrong rep range or using poor form.
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11-28-2001, 12:10 PM #4
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11-28-2001, 01:21 PM #5
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11-28-2001, 02:20 PM #6
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11-28-2001, 03:51 PM #7
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11-28-2001, 04:51 PM #8
- Join Date: Nov 2001
- Location: Deer Creek, Illinois, United States
- Age: 40
- Posts: 2,734
- Rep Power: 0
yes, intensity is key, variation is key too pick about 10 excercises and do about 3 of them every workout and alternate pick and choose and mix and match them example ill do this.....
1) wide grip standing preacher curls using cambered bar
close grip standing preacher curls
standing alternate dumbell curls
2) barbell curls
standing 21's with a cambered bar and a wide grip
heavy negatives with a dumbell on a preacher curl bench
standing concentration curls
use heavy weight for barbell curls and alternate bumbell curls and moderate weight for everything else if your cant get a burn from what your were doing, then your are overtrainign cause i get a burn every set i do all ya gots to do is keep your intensity up
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11-29-2001, 05:07 PM #9
If you want the worst feeling in the world- DEATH REPS- put weight on a barbell that you can't rep without cheating. Get a spotter to help you lift the weight. Then let it down very very slowly. Even if you feel like you can't do it, get your spotter to help you, but the purpose of this exercise is totally burn out your biceps with negatives. Also do 21's. Change your routine around often and do the workouts in different order to shock them. The variation will help them grow.
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12-10-2001, 10:17 PM #10
- Join Date: Nov 2001
- Location: SOUTHERN WASHINGTON
- Age: 40
- Posts: 1,199
- Rep Power: 4569
Try 21's and drop sets it'll kill 'em!
PeaceDon't quit it just cuz you can't lift it- Farma
"Wanna get big? stop lookin and start workin!"- Farma
"Quality not quanity applies to a lot of things; bodybuilding is one of those things" - Farma
Psalm 23 "Fear No evil!"
"The O.S.R has begun, we're taken out anyone in the way!!" - Farma
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