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Thread: biceps mass builders?
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12-16-2008, 02:22 AM #31
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12-16-2008, 02:24 AM #32
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12-16-2008, 05:29 AM #33
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12-16-2008, 05:43 AM #34
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12-16-2008, 05:46 AM #35
Barbell curls are #1. Not with an EZ Curl bar either.
Bent over spider curls are #2 in my book
Hammer curls are the #3 exercise that everyone should be doing.
That gap is genetic, just ask fitnessman Or ask me. You can emphasize preacher curls all day long and not achieve what your really looking for. Thats where the hammer curls come into play. Building a big brachiallis will give the illusion of having a full arm.
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12-24-2008, 08:31 PM #36
imo closegrip palms up pulldowns...
"When The Going Gets Tough, The Tough Get Going."
True failure: "I train to failure, plus one more rep"
started 12/21/08
Incline Press: 185x2/now 215x1
CG Palms Up Pulldown: 100x7/now 150x5
CG Bent-Over Palms Up Barbell Row: 145x5/now 175x4
Leg Press: 8platesx8/now 10platesx8
Shoulder Press: 120x4/now 150x4
Weighted Dip: 25lbsx4
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12-24-2008, 10:00 PM #37
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12-25-2008, 03:52 AM #38
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12-25-2008, 03:54 AM #39
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12-25-2008, 10:34 AM #40
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12-25-2008, 10:39 AM #41
I did bb curls for years and got absolutely nowhere. Then I switched to incline db curls and my arms exploded with several inch gains in a short time. I started to burn out on in. curls so switched to scott curls and registered another big gain in size but particularly in shape. Also recommend reverse curls and reverse scott curls to fill in the lower bicep and balance the forearms. I no longer do regular bb curls and think they are a total waste of time.
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12-25-2008, 10:49 AM #42
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12-25-2008, 11:14 AM #43
I'm saying close grip palms up pulldowns because the biceps have two functions. the first is to supinate the forearm (turn palm over) and the secondary function is to pull forearm up towards delts. The primary function is exercised through a multi joint movement that stresses constant tension throughout the movement. An example of exercising the secondary function is through all types of curls. Close grip palms up pulldowns gets my vote.
"When The Going Gets Tough, The Tough Get Going."
True failure: "I train to failure, plus one more rep"
started 12/21/08
Incline Press: 185x2/now 215x1
CG Palms Up Pulldown: 100x7/now 150x5
CG Bent-Over Palms Up Barbell Row: 145x5/now 175x4
Leg Press: 8platesx8/now 10platesx8
Shoulder Press: 120x4/now 150x4
Weighted Dip: 25lbsx4
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12-25-2008, 12:39 PM #44
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12-25-2008, 01:10 PM #45
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12-25-2008, 01:12 PM #46
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12-25-2008, 02:04 PM #47
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12-25-2008, 02:35 PM #48
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12-25-2008, 02:37 PM #49
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12-25-2008, 02:39 PM #50
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12-25-2008, 02:45 PM #51
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12-25-2008, 02:48 PM #52
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12-25-2008, 02:54 PM #53
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12-25-2008, 02:55 PM #54
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12-25-2008, 02:56 PM #55
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12-25-2008, 02:57 PM #56
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12-25-2008, 02:59 PM #57
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12-25-2008, 03:03 PM #58
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12-25-2008, 03:05 PM #59
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
Well please enlighten me to what constitutes a "systematic exercise", because going by this definition of it:
Systematic Exercise: When evaluating an exercise, ask if it affects one part or the whole body. Jogging appears to be just a local leg exercise, but it affects your lungs, liver, heart, and bones qualifying it as a systematic exercise. In contrast weightlifting affects the muscles used but has relatively little effect on the rest of the body.
it can. Masterbating affects quite a few things throughout the body. Your legs contract, forearm is worked, deltoid as well, lungs is obvious with my heavy breathing, hell that heart gets to beating fast as hell, and let's not forget one key point that is effected.
or are you taking that definition to a "T" and saying that weightliftng doesn't get you jacked fibraz, but jogging will make you hyoooge?!?-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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12-25-2008, 03:11 PM #60
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