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02-25-2006, 01:34 PM
| #1 (permalink) |
| Rank: New Member  Join Date: Mar 2005
Posts: 13
|  biceps age 19 weight 185 lb Bf 18% ??? I started working out on the regular about 2 months ago. I have had some awsome strenth gains, at least % wise I still look pretty weak when I compare my stats to the ones on the site. I've added about 35 pounds to my max bench etc. To my question though...... I know theres different exercises that target different parts of the biceps, what exercise would best focus on the peakiness of the biceps? Mine seem to be growing but I'd really like to focus on getting some height to them. My biceps seem to be making less progress then say my pecs, although I train them similarly. I've been doing curls with the zig zag bar(proper name?), preacher curls on the hammer strength machine and hammer curls?(holding dumbells vertically). all on the same day. they also get some secondary training when doing rows and such. I do a full body workout three to four times a week(every second day with the ocasional extra rest day. just wondering about getting some more hieght on those tricky biceps. THanks |
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02-25-2006, 04:52 PM
| #3 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,835
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Gender:  | First of all, since you are doing a full-body program, which is great, I want to urge you to try not to get too hung up on things like biceps or other individual muscles. Stick with it it and things should start to even out. As far as the curls, I think the barbell should be your preprered curl instead of the zig-zag (EZ Curl) bar. Stop doing so much hammer position stuff. The best overall position for biceps is a supinated (palms facing upwards) grip. (The EZ bar is more like a semi hammer grip). Hammer stuff should be secondary. You can get into the anatomy of the elbow flexors and so on and get a WHOLE lot more complicated. But thats the basics that should serve you well right now. Quote:
Last edited by EricT; 02-25-2006 at 05:19 PM. | |
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02-25-2006, 05:19 PM
| #4 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,106
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Gender:  | Quote:
But, you can maximize your biceps from heavy barbell curls and incline curls. Work on that hard squeeze at the top of the movement as Verb said. Just focus on making them grow, and if you develop a greater "peak", then consider yourself one of the lucky ones.  | |
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02-25-2006, 05:24 PM
| #5 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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As a matter of fact I shouldn't have mentioned the anatomy of elbow flexors cuz that make it sound like I was talking about some advaced secrets to develop "peakiness"! I was really only thinking about things like the brachialis (and brachioradialis) as well as those other things which could impact biceps development, such as supination. Last edited by EricT; 02-25-2006 at 05:32 PM. | |
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02-25-2006, 08:37 PM
| #6 (permalink) | |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,832
Gender:  | Quote:
naah... i'm just kidding... but then lets take Kane's example: Kane... he said that he overtrained on his biceps when he started out, thereby resulting in awesome strength + size... i did the same.. but i din get strong, only big... another option to consider is doing more compound movements such as chin-ups at varied grips... as 0311 once mentioned, doing such kinds of movements might result in more growth but not much strenght increase... well, those were my 2c | |
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02-25-2006, 08:43 PM
| #7 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,590
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Gender: | Like Anuj said...I overtrained the crap out of my bi's. I got amazing results in size and strength. I basically did any isolation or compound bicep exercise that gave me the most incredibly painful/intense muscle contraction. But not everything works for everyone.  |
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02-26-2006, 07:59 PM
| #9 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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Gender: | I don't think it would be productive for someone doing fullbody routines to overtrain his bi's in any case. Besides, we've all seen the guys who spend more time doing isolation work on their bi's than anything else. They're the same ones who walk around with their arms stuck out on invisible lats |
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02-27-2006, 09:13 AM
| #10 (permalink) |
| Rank: Bantamweight  Join Date: May 2005 Location: New Jersey
Posts: 856
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Gender:  | When you are curling, make sure tension stays in the muscle the entire time. I see way too many people bring the bar (or db) up so high that the biceps lose tension. If your forearms go past perpendicular to the ground, you've gone too far. Also, I'm surprised no one mentioned doing more back exercises, such as pullups or rows. There are some guys who only work big, coumpound lifts and have the hugest arms of them all. I wouldn't be so much impressed on your gains just yet. Not to take anything away from your gains, but they are probably "newbie" gains, or what I call "re-newbie" gains, for people who are getting back into lifting after a while. Also, how is your diet? Gotta eat to get bigger. |
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