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  1. #1
    my pic is very old Senor Awesome's Avatar
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    Best compound movements for biceps

    I know the biceps get worked with compound pull movements, but which exercises would be best for developing them. Compound movements that is.

    I know rows , BOR, etc do but which are the best?

    Thanks
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  2. #2
    fukctional strength MattyG's Avatar
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    I'd say chins
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  3. #3
    my pic is very old Senor Awesome's Avatar
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    Originally Posted by MattyG View Post
    I'd say chins
    never heard of. I shall google them
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  4. #4
    <3 Tea Zensuji's Avatar
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    chins
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  5. #5
    fukctional strength MattyG's Avatar
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    Originally Posted by Senor Awesome View Post
    never heard of. I shall google them

    Garb ovehead bar and pull yourself up (palms facing you)
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  6. #6
    It is I Shaun1990's Avatar
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    Originally Posted by Senor Awesome View Post
    never heard of. I shall google them
    Chin ups? Chins is just a short way of saying it, like 'bench' really means bench press.
    If you want to get big, be good at the Squat, Deadlift, pull and bench press, the rest is between you and your dinner plate.

    There are 10 types of people: those that understand binary and those that do not.

    I was at the Zoo the other day, there was only one animal there: a dog. It was a ****zu.

    You die at the end; act accordingly.
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  7. #7
    my pic is very old Senor Awesome's Avatar
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    Originally Posted by Shaun1990 View Post
    Chin ups? Chins is just a short way of saying it, like 'bench' really means bench press.
    k fair enough. never had heard of them. how much can a bodyweight exercise really build mass?
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  8. #8
    Registered User ummmpain's Avatar
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    put on a backpack and add weights into it. enjoy
    You are born weak and small and you die weak and small... What ever you decide to be in between is up to you.
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  9. #9
    Registered User bit's Avatar
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    grab a dip belt, pile on the weight and pull yourself up. guaranteed to add some size to ya.
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  10. #10
    Think about it. user90490905409054's Avatar
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    Assuming you are already doing plenty of compound movements, why not do some isolation for your biceps if you want to improve them?! Can't go wrong with barbell curls.
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  11. #11
    my pic is very old Senor Awesome's Avatar
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    Originally Posted by ummmpain View Post
    put on a backpack and add weights into it. enjoy
    Will plain old bodyweight work build anything? how many reps & sets?
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  12. #12
    my pic is very old Senor Awesome's Avatar
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    Originally Posted by Greg74 View Post
    Assuming you are already doing plenty of compound movements, why not do some isolation for your biceps if you want to improve them?! Can't go wrong with barbell curls.
    I do those but I'm trying to branch out.

    I've been having the tendon nag at me a bit in my right bicep. (at the elbow) it's better now, and I did curls today with the EZ bar lost 20 pounds of strength in a couple weeks, but that might just be mental.
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  13. #13
    fukctional strength MattyG's Avatar
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    Originally Posted by Senor Awesome View Post
    Will plain old bodyweight work build anything? how many reps & sets?

    have you actually tried pulling your bodyweight up for reps - it's hard - when you can do 6-10 reps add some weight IMO = weighted chins
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  14. #14
    Registered User ummmpain's Avatar
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    Originally Posted by Senor Awesome View Post
    Will plain old bodyweight work build anything? how many reps & sets?
    of course man... just saying if your doing it for a long time and it gets too easy for you, you can always add some weights ya know? same with weighted dips
    You are born weak and small and you die weak and small... What ever you decide to be in between is up to you.
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  15. #15
    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    Talking

    Originally Posted by Senor Awesome View Post
    k fair enough. never had heard of them. how much can a bodyweight exercise really build mass?
    aren't you the same guy that asked if hammer curls should be on bicep day or tricep day?
    If what I see does not amaze me, I am not looking hard enough.

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  16. #16
    my pic is very old Senor Awesome's Avatar
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    ok thanks. I didn't say it was easy. just always been skeptical of bw exercise.
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  17. #17
    my pic is very old Senor Awesome's Avatar
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    Cool

    Originally Posted by I dont work at Ballys View Post
    aren't you the same guy that asked if hammer curls should be on bicep day or tricep day?
    hey this thread is a step up. at least I;m not asking "lyk so how much shud i curl 4 teh gunz?!"
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  18. #18
    Registered User ummmpain's Avatar
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    Originally Posted by Senor Awesome View Post
    ok thanks. I didn't say it was easy. just always been skeptical of bw exercise.
    it doesn't really matter how much you lift. i use to do alot of bodyweight chin ups and tricep dips. it just got too easy and wasn't doing much for me so i added some weights. just get the form down. surely soon enough it'll be easy meaning you'll get alot stronger so your forced to add weights. good luck
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  19. #19
    <3 Tea Zensuji's Avatar
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    then add weight, are you skeptical of squats because they can be performed without weight?
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  20. #20
    Registered User ummmpain's Avatar
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    Originally Posted by Tetsu. View Post
    then add weight, are you skeptical of squats because they can be performed without weight?
    who me?
    You are born weak and small and you die weak and small... What ever you decide to be in between is up to you.
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  21. #21
    my pic is very old Senor Awesome's Avatar
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    Originally Posted by Tetsu. View Post
    then add weight, are you skeptical of squats because they can be performed without weight?
    no sir. i wish i could do squats, but my knee won't let me. hopefully that'll get better.
    A lot of people have been looking at too many competition condition bodybuilding photos and have a distorted sense of what "fat" is. - SideFX
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  22. #22
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    Originally Posted by ummmpain View Post
    who me?
    nah i was talking to senor awesome (which btw is a great username lol)
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  23. #23
    To 250 and beyond! Tallbill's Avatar
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    Deadlift and squat.
    BTDT
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  24. #24
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    Originally Posted by Tallbill View Post
    Deadlift and squat.
    hell yea, great post

    my arms actually just got a little bigger from reading your hardcore post
    Best Raw USAPL Competition Lifts
    S - 415
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    Total - 1245

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    http://forum.bodybuilding.com/showthread.php?t=153130001&p=1052251991#post1052251991
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  25. #25
    To 250 and beyond! Tallbill's Avatar
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    Originally Posted by LSU1 View Post
    hell yea, great post

    my arms actually just got a little bigger from reading your hardcore post
    lol, that made me actually laugh outloud. Op asked a question, he got his answer, lets move on.
    BTDT
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  26. #26
    Registered User noodle15's Avatar
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    really no need for my answer to but dip belt doing reverse grip chin ups.
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  27. #27
    Registered User ummmpain's Avatar
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    Talking

    Originally Posted by Tetsu. View Post
    nah i was talking to senor awesome (which btw is a great username lol)
    thanks no pain no gains right? pain is nothing till your almost dying
    You are born weak and small and you die weak and small... What ever you decide to be in between is up to you.
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  28. #28
    Supplement Logger papi93's Avatar
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    "Close-Grip Supinated Chin-Ups

    Throughout my career, I've met a lot of people who've packed inches on their elbow flexors simply by doing chinning exercises. The thing is, the main reason they did chinning movements was that they didn't have access to a wide variety of equipment. Necessity, as they say, is often the mother of invention. These individuals, however, were determined to achieve international success, regardless of the limitations imposed on them. You can list Boyer Coe and Arnold Schwarzeneggar as part of this group.

    Grasp the chin-up bar with a close, supinated grip. The palms of the hands should be facing you, and your pinky fingers should be 4 to 6 inches apart. Hang below the bar and then pull yourself up until your chin clears the bar. This movement should be done very slowly, on the order of about 15 seconds or so. Then, slowly lower yourself to the start position.

    Don't short-change yourself by not coming all the way down. Like it is for any exercise, range of motion is critical.

    If your arms haven't grown for a while, consider adopting this movement. It's a sure-fire mass builder."

    -Poliquin
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  29. #29
    Get Real NY Money Mike's Avatar
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    Originally Posted by ummmpain View Post
    thanks no pain no gains right? pain is nothing till your almost dying
    Pretty sure he was talking about Senior Awsome....


    and Time the F8ck out. youre telling me you live in the US and don't know what a chin up is .... BULLSH*Tzer...

    but don't let these guys lie to you, it's when you tie a rope around a straight bar (known as a chin up bar) and the other end on your neck. Neck you try to see how long you can hang by your "chin" before you loose air. This will enhance the ratio of plasma reticulation in the veins in your neck which we all know will lead to the "fashioned" 8/7th look and HUGE biceps


    /end thread
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  30. #30
    Goldfinger Sirtitan's Avatar
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    Originally Posted by Tallbill View Post
    Deadlift and squat.
    x2

    Agreed these will add size all over the place. The biceps will have no choice but to grow. Weighted chinups are a great complimentary exercise. Ever see a male gymnast who does the still rings not have huge arms?
    "At the cost of being repetitive, I have to once again state my amazement at the aspect of human nature that allows us to mix the most rigorous skepticism and the most acute gullibility"

    "As drowned worshippers do not write histories of their experiences (it is better to be alive for that), so it is with the losers in history, whether people or ideas"

    "Secular bull markets are designed to take the least amount of people along for the ride as possible, call it universal law."
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