Whats better to do to make your biceps big?

[Mooney Mania]

Ive seen people at the gym do standing curl bar curls,but ive also seen people do preacher curls,and spider curls with the curle bar.So I was wondering what works better to give you bigger biceps,standing or preacher or spider curls? thanks.

MM

[NightHalcyon]

Do a variety of excercises. Don't just do the same thing. That's my advice.

[jdmalm123]

Do a variety of excercises. Don't just do the same thing. That's my advice.

Oh, crap.

In before everyone says squats and deadlifts.

Doesn't anyone search?

[CodyRo]

Oh, crap.

In before everyone says squats and deadlifts.

Doesn't anyone search?

Comedic gold..

[NightHalcyon]

Do a variety of excercises. Don't just do the same thing. That's my advice.

Well, I guess I should have said a variety of "bicep" exercises. Like close-grip barbell curls, scott curls, cable curls, in addition to the standards.

[microrahsheen]

Oh, crap.

In before everyone says squats and deadlifts.

Doesn't anyone search?

Make sure you do squats and deadlifts. They make teh gunz puffectly huuuyooooge!!!

I personally also like to do incline hammer curls to swell up my bi's. I don't get DOMS in my bi's unless I stretch them out this way. (I know, DOMS doesn't mean growth, but dammit I wanna feel something the next day)

EDIT: Sorry, I had to mention the squats and deads...even though they do not work your biceps at all and have no bearing on this thread whatsoever...

[jdmalm123]

...even though they ... have no bearing on this thread whatsoever...

So? Let's hijack....

Ever do cross-body hammer curls? Supposed to hit the biceps and the forearms well. As soon as I finish building the gym in my basement, I'll work them into the routine.

[mAssholio]

Standing BB or EZ curls + food

[microrahsheen]

So? Let's hijack....

Ever do cross-body hammer curls? Supposed to hit the biceps and the forearms well. As soon as I finish building the gym in my basement, I'll work them into the routine.

Haven't tried yet, but I have seen others doing them. I wanna say those will hit the chest, too...

[Chenz72]

if you mean mass when you say big. then you want preacher curls. thats prob the best for the inner head. which is the part of the muscle that makes the bis look thick. make sure you use the wide grip and to hit the biceps from a variety of other angles

[jdmalm123]

Haven't tried yet, but I have seen others doing them. I wanna say those will hit the chest, too...

Yeah, probably so on heavier sets.
Maybe a little side lean to offset? Nothing wrong with more chest work though!

[Howard 6]

recently i have been likign preacher curls with a cable, its awesome.

[Estopell]

Weighted Chins. My Bi's didn't grow much until I did these. Ya can't cheat and their is a full range of motion. Plus it's compound so you hit your shoulders,Lats, upper back, chest and tri's as well.

[blindside]

What I'm thinking about doing x1 a week.

x3 Preacher Curls (6-8 reps) do you guys recommend straight bar or EZ?
x2 Dumbbell Curls on an incline bench (8-10 reps)
x2 Hammer Curls (across body) (8-10 reps)
x2 Close Grip EZ Bar curls (10-12 reps)

Anyone got tips, suggestions?

[green_kev]

What I'm thinking about doing x1 a week.

x3 Preacher Curls (6-8 reps) do you guys recommend straight bar or EZ?
x2 Dumbbell Curls on an incline bench (8-10 reps)
x2 Hammer Curls (across body) (8-10 reps)
x2 Close Grip EZ Bar curls (10-12 reps)

Anyone got tips, suggestions?

This is basicly what I have been doing for a month now, only sub in consentration curls for EZ bar curls. Also on the preachers I use a machein so I can open up my hands and slowly lower the weight, usualy a 4 count, I find this puts a lot more stress on the biceps.

edit, o ya and i train bies 2 times a week.

[dethmetalanimal]

i saw the best results from hammer curls and chin ups

[DJAuto]

I've seen excellent results with hammer curls and concentration curls.

[microrahsheen]

Yeah, probably so on heavier sets.
Maybe a little side lean to offset? Nothing wrong with more chest work though!

Hecks nah! Ain't nothin wrong with a swole chest...LOL.

[stealth_swimmer]

So? Let's hijack....

Ever do cross-body hammer curls? Supposed to hit the biceps and the forearms well. As soon as I finish building the gym in my basement, I'll work them into the routine.

They hit the brachialis quite hard and get a good peak contraction. Regular hammer curls emphasize the brachioradialis but cross-body ones hit the brachialis pretty hard, which is good if you need that "peaked" appearance from the back but makes it seem as if your biceps are fuller/longer from the front,even though it doesn't actually elongate the biceps. That's just how it will look because of where the brachialis attaches.

[microrahsheen]

They hit the brachialis quite hard and get a good peak contraction. Regular hammer curls emphasize the brachioradialis but cross-body ones hit the brachialis pretty hard, which is good if you need that "peaked" appearance from the back but makes it seem as if your biceps are fuller/longer from the front,even though it doesn't actually elongate the biceps. That's just how it will look because of where the brachialis attaches.

Iono what u just said, but looking at my pic, are you saying my bicep will "fill out" closer to my elbow?

[h2obep]

Weighted Chins. My Bi's didn't grow much until I did these. Ya can't cheat and their is a full range of motion. Plus it's compound so you hit your shoulders,Lats, upper back, chest and tri's as well.

I'm going to try this.

[stealth_swimmer]

Iono what u just said, but looking at my pic, are you saying my bicep will "fill out" closer to my elbow?

Yes, or at least it will seem like it. However, for that effect, I would probably recommend traditional hammer curls done straight up and down, and reverse barbell curls...the reverse BB curls are easier on the wrists if you use an EZ bar.

If you'd like, this is a sample biceps routine of something that would emphasize the brachialis and such.

*DB Hammer Curl
3x10

*Reverse EZ Curl
3x12-15(going too heavy is still somewhat hard on the wrists, and this exercise does not really need much weight anyways to get the full effects of it)

*DB Preacher Curl
3x10-12

For the preacher curl, don't do top-range partials like some, that will emphasize the biceps and not the brachialis. Make sure you go down to the full range, but don't totally straighten the arms cus that will put strain on the connective tissues. At the bottom of the rep,the arm should be slightly bent. I also recommend using DBs cus then you can use whichever width to keep your arms apart that suits you best and gives you the best contraction.

[DiamondDelts]

If I had to do a one stop shop for bi's I would say spider curls hands down. Continuous tension throughout the entire range of motion. Preacher curls stress the bis at the bottom of the movement but not much at the top. Standing curls stress the bis mid range but don't do much at the top nor bottom of the movement. Spider curls are the best of both worlds without the weaknesses of either.

[microrahsheen]

Yes, or at least it will seem like it. However, for that effect, I would probably recommend traditional hammer curls done straight up and down, and reverse barbell curls...the reverse BB curls are easier on the wrists if you use an EZ bar.
...

Any reason these can't be done with DB's?

[DiamondDelts]

Any reason these can't be done with DB's?

Too hard to keep the dbs in the right position when doing reverse curls. Especially when you begin to go heavier.

[microrahsheen]

Too hard to keep the dbs in the right position when doing reverse curls. Especially when you begin to go heavier.

What up, DD? I actually saw you post something about the reverse curls previously and figured they could fill out my bi's.

Guess I will have to roll with the straight bar and see how it goes.

Thx stealth...

[stealth_swimmer]

Too hard to keep the dbs in the right position when doing reverse curls. Especially when you begin to go heavier.

beat me to it.

What up, DD? I actually saw you post something about the reverse curls previously and figured they could fill out my bi's.

Guess I will have to roll with the straight bar and see how it goes.

Thx stealth...

no problem

If it's harsh on the wrists though, then go ahead and use the EZ bar.

[microrahsheen]

beat me to it.



no problem

If it's harsh on the wrists though, then go ahead and use the EZ bar.

I work out at home and unless I find an ezbar for the low-low, I'm stuck for now. Hopefully I don't have any wrist issues with the straight bar...

[stealth_swimmer]

I work out at home and unless I find an ezbar for the low-low, I'm stuck for now. Hopefully I don't have any wrist issues with the straight bar...

Make sure to start of with light weight and keep the wrists straight through the lift. Not bent down or too far up either. Just a natural alignment but you'll have to keep them very stiff and rigid. Also, don't do it explosively like normal BB curls. Go slow from start to finish until ya get the hang of it.

[microrahsheen]

Make sure to start of with light weight and keep the wrists straight through the lift. Not bent down or too far up either. Just a natural alignment but you'll have to keep them very stiff and rigid. Also, don't do it explosively like normal BB curls. Go slow from start to finish until ya get the hang of it.

Cool. Thanks for the tips.