biceps mass builders?

[Tyrbolift]

If you don't think deadlifting will put mass on your arms, then you are completely retarded. LOL you probably learned everything you know from your high school gym teacher.

Are you aware that my mother was a high school gym teacher her entire working life?

ya rly

[kennny d]

If you don't think deadlifting will put mass on your arms, then you are completely retarded. LOL you probably learned everything you know from your high school gym teacher.

how the hell does a deadlift work your arms? maybe your forearms/grip a little if you're going strapless

[chazzy1864]

I'm not sure thats possible ... but it's pretty obvious I'm referring to compound lifts that work many different muscles at once.

Then why not say compound lifts/exercises, instead of misusing systematic exercise?

For the record, I know all about the test release from doing large exercises. Did you also know that the test release from say a heavy deadlift is relatively trivial when compared to other compound exercises? yes it is a large test release, yet so is the release from doing a challenging bench press.

[mattholmes1]

Then why not say compound lifts/exercises, instead of misusing systematic exercise?

For the record, I know all about the test release from doing large exercises. Did you also know that the test release from say a heavy deadlift is relatively trivial when compared to other compound exercises? yes it is a large test release, yet so is the release from doing a challenging bench press.

I consider bench press also a good way to build upper body mass.

[SDFlip]

I consider bench press also a good way to build upper body mass.

yeah, i heard bench press is a great rear delt move.

[buffgrk]

yeah, i heard bench press is a great rear delt move.

bench press is for the quads i thought

[barzel]

hey guys.
2 questions

1. i want to know what massbuilding exercises are there for the biceps besides the barbell curls and preacher curls.

2. i have a gap when i flex my arm between the lower biceps and my elbow. is this genetic or exercise flaw?

there is no execises for mass or definition, all depends on your nutrition

[NaturalJJS]

Its true. He's 100% right. Hypertrophy is systematic and not regional. This is why compound movements are better for mass and strength versus isolation exercises. repped.

[merkong]

I'm not sure thats possible ... but it's pretty obvious I'm referring to compound lifts that work many different muscles at once.

I don't even want to know you learned from high scool gym teacher... It wasn't about lifting (weights anyway) or posting pics (on public forms anyway either)...

Bent over concentration curls as a finishing move as heavy as you can pop 3x8...

[chazzy1864]

Its true. He's 100% right. Hypertrophy is systematic and not regional. This is why compound movements are better for mass and strength versus isolation exercises. repped.

Yes, that is why i've gained more size on my arms in the past 6 weeks, adding in direct arm work, than I had over the year before that, where I was focused primarily on the big 6 compound movements.

Back compounds for the bicepts fibraz!!!

[IceColdJones]

2. i have a gap when i flex my arm between the lower biceps and my elbow. is this genetic or exercise flaw?

post a pic, I'm not sure what that would look like?

[8-Hype]

21s
Incline hammer curls supersetted with barbell curls
Cable rope curls

[TJ2000]

Dead lifting might add mass to your arms but if you do the big 3 bicep builders as I call them, and do them RIGHT you will see better gains. And I'm not talking about ME, but other, bigger, guys I knew who did this.
Straight up barbell curls, don't listen to those who slam this exercise, its key to big bis. And don't go too heavy, use a weight you can do perfect form, for 10-15 reps, yes go higher on reps for a while and then drop the reps down lower once you develop some endurance etc.

preacher curls are number two. They work period.

For number 3 I'd have to go with incline dumbbell curls, personally speaking they seem to work pretty well.

again everyones different but you can't get huge arms just doing squats and deads. You have to have direct arm work along with the compounds.

[chazzy1864]

Dead lifting might add mass to your arms but if you do the big 3 bicep builders as I call them, and do them RIGHT you will see better gains. And I'm not talking about ME, but other, bigger, guys I knew who did this.
Straight up barbell curls, don't listen to those who slam this exercise, its key to big bis. And don't go too heavy, use a weight you can do perfect form, for 10-15 reps, yes go higher on reps for a while and then drop the reps down lower once you develop some endurance etc.

preacher curls are number two. They work period.

For number 3 I'd have to go with incline dumbbell curls, personally speaking they seem to work pretty well.

again everyones different but you can't get huge arms just doing squats and deads. You have to have direct arm work along with the compounds.

See, that's where you're wrong. Because.........

[rodgovin]

1. Dumbell curls (heavy)

2. Try doing dumpbell curls on an incline bench, Also try doing seated barbell curls using the EZ bar

[mattholmes1]

I don't even want to know you learned from high scool gym teacher... It wasn't about lifting (weights anyway) or posting pics (on public forms anyway either)...

Bent over concentration curls as a finishing move as heavy as you can pop 3x8...

English mother****er, do you speak it?

[NaturalJJS]

1. Dumbell curls (heavy)

2. Try doing dumpbell curls on an incline bench, Also try doing seated barbell curls using the EZ bar

EZ Bars work your brachialis more than the actual bulk of the bicep..

[Ochman44]

I like ez curls, hammer curls and straight bar cable curls the best. The cable curls are nice because you get just as much tension on both the concentric and eccentric portions. Personally the only compound that will hit the biceps really well is a close grip chin up and I wouldn't rely on it soley for bicep size though lol. Honestly though in a deadlift your biceps are working statically against the weight especially if you do an alternate grip and the 1 side thats underhanded. That being said its not gonna be a great bicep builder like a curl would be lol.

[_XYDREX_]

anyone here do lying db bicep curls?
the high tension stretch is a beauty. but of course dont go too heavy & make sure ur rotator cuffs are in shape. sometimes do em on a decline for even more stretch.

[Zoofus]

I guess nobody mentioned this but once you get your arms reasonably developed for your current size within your own individual genetics...reality is that you'll likely need to put on another 20lbs in bodyweight to see an inch on the arms. That's going to be best done via squats, pulls, presses as well as keeping up with the curls.

As far as exercises that tend to really push up the bis. I like some kind of chin or reverse grip pull down and a good curl variant like a barbell or dumbbell curl. Pick a curl flavor of the month that feels good and work damn hard at it If you really want you can get a bit more exotic with a lighter finishing movement or something else but that tends to work for most (maybe a barbell curl and then incline dumbbell curls for a finisher).

The reality is that people quickly find that they hit a genetic limit at a certain bodyweight where their arms just aren't going to get bigger unless their whole body gets bigger. Granted, you see some guys with outrageously sized arms but these weren't the guys who had smaller arms despite heavy dedication, got frustrated and then lucked into the holy combination of exercises after posting on a forum and now have 24" arms at 5'10" and 160lbs. These are the guys whose genetics allow them to develop very large arms relative to the bodies and they typically post about making their delts or legs bigger. From your post, you most likely aren't that guy.

[DwithBeneFITPT]

hammer curls across the body and close grip chins are good

Nothing will fix that gap lol, it is the way your muscle is. We are born with a certain shape in our muscles and nothing can change that shape.
For instance, if your bi has a short, high peak, you cannot lift specifically to make it long and slender.
Isolated curls are best, let the arm hang as you are bent over, elbow stays forward (not compensating with the body as i see so many doing) and curl with full extension.
Arnold style!

[HabitualEcstasy]

Standing Olympic bar, fairly wide grip, heavy weight, fail 8-10, keep it short and intense!

[mattholmes1]

I guess nobody mentioned this but once you get your arms reasonably developed for your current size within your own individual genetics...reality is that you'll likely need to put on another 20lbs in bodyweight to see an inch on the arms. That's going to be best done via squats, pulls, presses as well as keeping up with the curls.

As far as exercises that tend to really push up the bis. I like some kind of chin or reverse grip pull down and a good curl variant like a barbell or dumbbell curl. Pick a curl flavor of the month that feels good and work damn hard at it If you really want you can get a bit more exotic with a lighter finishing movement or something else but that tends to work for most (maybe a barbell curl and then incline dumbbell curls for a finisher).

The reality is that people quickly find that they hit a genetic limit at a certain bodyweight where their arms just aren't going to get bigger unless their whole body gets bigger. Granted, you see some guys with outrageously sized arms but these weren't the guys who had smaller arms despite heavy dedication, got frustrated and then lucked into the holy combination of exercises after posting on a forum and now have 24" arms at 5'10" and 160lbs. These are the guys whose genetics allow them to develop very large arms relative to the bodies and they typically post about making their delts or legs bigger. From your post, you most likely aren't that guy.

Repped.

[Tyrbolift]

Repped.

U can't.

[Paumen]

bench press is for the quads i thought

Actually Bench press is full body and it is supposed to target hammies.

[Defiant1]

I guess nobody mentioned this but once you get your arms reasonably developed for your current size within your own individual genetics...reality is that you'll likely need to put on another 20lbs in bodyweight to see an inch on the arms. That's going to be best done via squats, pulls, presses as well as keeping up with the curls.

As far as exercises that tend to really push up the bis. I like some kind of chin or reverse grip pull down and a good curl variant like a barbell or dumbbell curl. Pick a curl flavor of the month that feels good and work damn hard at it If you really want you can get a bit more exotic with a lighter finishing movement or something else but that tends to work for most (maybe a barbell curl and then incline dumbbell curls for a finisher).

The reality is that people quickly find that they hit a genetic limit at a certain bodyweight where their arms just aren't going to get bigger unless their whole body gets bigger. Granted, you see some guys with outrageously sized arms but these weren't the guys who had smaller arms despite heavy dedication, got frustrated and then lucked into the holy combination of exercises after posting on a forum and now have 24" arms at 5'10" and 160lbs. These are the guys whose genetics allow them to develop very large arms relative to the bodies and they typically post about making their delts or legs bigger. From your post, you most likely aren't that guy.

I don't agree with this, though you aren't the first person to say it.

I have never seen any kind of hard evidence regarding a "genetic" limit that can only be broken by training other parts of the body.


It is a great example of extrapolating causality from correlation.


Getting bigger arms will make you gain weight, but it does not logically follow that simply gaining weight will make your arms much bigger.

The implication is some kind of general adaptation. Your body adapts specifically to the stress imposed.

Is it true that people who train their entire body often have bigger arms than those who only train arms? I would say YES, there is a correlation. However, that doesn't mean the cause is training the rest of the body.

I think the cause is more likely that those who train their whole body are more serious about their training and stick with it longer including diet, progression and possible drug use.

[Tyrbolift]

I don't agree with this, though you aren't the first person to say it.

I have never seen any kind of hard evidence regarding a "genetic" limit that can only be broken by training other parts of the body.


It is a great example of extrapolating causality from correlation.


Getting bigger arms will make you gain weight, but it does not logically follow that simply gaining weight will make your arms much bigger.

The implication is some kind of general adaptation. Your body adapts specifically to the stress imposed.

Is it true that people who train their entire body often have bigger arms than those who only train arms? I would say YES, there is a correlation. However, that doesn't mean the cause is training the rest of the body.

I think the cause is more likely that those who train their whole body are more serious about their training and stick with it longer including diet, progression and possible drug use.

There's also the factor of more evenly distributed fat weight gain vs more adaptive lean mass weight gain.

So someone who gains 20 pounds, not entirely lean muscle, WILL gain some size in the arms, fooling people into thinking any general weight gain adds muscle overall.

[SDFlip]

I don't agree with this, though you aren't the first person to say it.

I have never seen any kind of hard evidence regarding a "genetic" limit that can only be broken by training other parts of the body.


It is a great example of extrapolating causality from correlation.


Getting bigger arms will make you gain weight, but it does not logically follow that simply gaining weight will make your arms much bigger.

The implication is some kind of general adaptation. Your body adapts specifically to the stress imposed.

Is it true that people who train their entire body often have bigger arms than those who only train arms? I would say YES, there is a correlation. However, that doesn't mean the cause is training the rest of the body.

I think the cause is more likely that those who train their whole body are more serious about their training and stick with it longer including diet, progression and possible drug use.

[SquatTilYouDrop]

I don't agree with this, though you aren't the first person to say it.

I have never seen any kind of hard evidence regarding a "genetic" limit that can only be broken by training other parts of the body.


It is a great example of extrapolating causality from correlation.


Getting bigger arms will make you gain weight, but it does not logically follow that simply gaining weight will make your arms much bigger.

The implication is some kind of general adaptation. Your body adapts specifically to the stress imposed.

Is it true that people who train their entire body often have bigger arms than those who only train arms? I would say YES, there is a correlation. However, that doesn't mean the cause is training the rest of the body.

I think the cause is more likely that those who train their whole body are more serious about their training and stick with it longer including diet, progression and possible drug use.

Funny how the simplest explanations are usually the best.

There's also the factor of more evenly distributed fat weight gain vs more adaptive lean mass weight gain.

So someone who gains 20 pounds, not entirely lean muscle, WILL gain some size in the arms, fooling people into thinking any general weight gain adds muscle overall.

Yes....generally people who work their entire bodies eat more. They have to. The caloric demands are much greater. They are going to look bigger with an added % of body fat and muscle. It doesn't necessarily mean their arms are muscularly bigger than someone who trains arms specifically for size. Many times it's all illusion.

[spirit3530]

Those that have have great mind muscle connection and chose exercise that work for their levers. As long as the are taking enough calories and adaquately breaking down the muscles and allowing proper recovery then blasting them again the bodypart will grow.