Reply
Results 1 to 10 of 10
  1. #1
    Registered User sklee's Avatar
    Join Date: Nov 2001
    Posts: 2
    Rep Power: 0
    sklee has no reputation, good or bad yet. (0)
    sklee is offline

    What's a good exercise for a freakish bicep burn?

    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.
    Reply With Quote

  2. #2
    Registered User Andrew81's Avatar
    Join Date: Nov 2001
    Location: Kutztown, PA
    Age: 41
    Posts: 118
    Rep Power: 273
    Andrew81 has no reputation, good or bad yet. (0) Andrew81 has no reputation, good or bad yet. (0) Andrew81 has no reputation, good or bad yet. (0) Andrew81 has no reputation, good or bad yet. (0) Andrew81 has no reputation, good or bad yet. (0) Andrew81 has no reputation, good or bad yet. (0)
    Andrew81 is offline
    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
    Reply With Quote

  3. #3
    Registered User Logo's Avatar
    Join Date: Oct 2001
    Location: Georgia
    Posts: 498
    Rep Power: 13159
    Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000) Logo is a splendid one to behold. (+10000)
    Logo is offline
    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.
    Reply With Quote

  4. #4
    Registered User Deciever's Avatar
    Join Date: Nov 2001
    Location: s
    Posts: 4,221
    Rep Power: 1846
    Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000)
    Deciever is offline
    do 21's.... get a weigh anywhere between 30% - 50% of u max and then do 7 lower half movement, 7 upper half movements, and 7 full curls... thihs will give u a good burn.. use an armblaster too it helps
    Reply With Quote

  5. #5
    Banned Dorian's Avatar
    Join Date: Oct 2001
    Posts: 3,198
    Rep Power: 0
    Dorian has no reputation, good or bad yet. (0)
    Dorian is offline
    try this one: standing alternating curls take 6 sec. to lower and raise as fast as possible, immediately with out rest go into incline curls using same format, then do preacher curls using a 4 second lower and a 2 sec pause at top.do 3 sets of this resting between the entire set for 2 minutes.
    Reply With Quote

  6. #6
    Registered User jreynolds_4's Avatar
    Join Date: Nov 2001
    Location: Ohio
    Posts: 470
    Rep Power: 604
    jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250) jreynolds_4 has a spectacular aura about. (+250)
    jreynolds_4 is offline
    You might just not be getting a pump because you are overtraining your biceps. 16 sets is a lot for such a small muscle (if I read your post right). Lack of a good pump is one of the warning signs of overtraining.
    "These are the times in our lives that we can die and still survive"
    Reply With Quote

  7. #7
    Registered User John G's Avatar
    Join Date: Oct 2001
    Location: Toledo, OH
    Age: 40
    Posts: 150
    Rep Power: 274
    John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0) John G has no reputation, good or bad yet. (0)
    John G is offline
    true. try cutting your sets in half and doubling the intensity.
    Reply With Quote

  8. #8
    Banned cramron's Avatar
    Join Date: Nov 2001
    Location: Deer Creek, Illinois, United States
    Age: 40
    Posts: 2,734
    Rep Power: 0
    cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000)
    cramron is offline
    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
    Reply With Quote

  9. #9
    Registered User BG21's Avatar
    Join Date: Nov 2001
    Location: Louisiana
    Age: 40
    Posts: 59
    Rep Power: 272
    BG21 has no reputation, good or bad yet. (0) BG21 has no reputation, good or bad yet. (0) BG21 has no reputation, good or bad yet. (0) BG21 has no reputation, good or bad yet. (0) BG21 has no reputation, good or bad yet. (0) BG21 has no reputation, good or bad yet. (0)
    BG21 is offline
    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.
    Reply With Quote

  10. #10
    Registered User Robert's Avatar
    Join Date: Nov 2001
    Location: SOUTHERN WASHINGTON
    Age: 40
    Posts: 1,199
    Rep Power: 4569
    Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500) Robert is a glorious beacon of knowledge. (+2500)
    Robert is offline
    Try 21's and drop sets it'll kill 'em!

    Peace
    Don'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
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts