[Mygeeto]

biceps tend to respond better to a really short, really heavy workload that uses a few key exersizes than an hour long session at the gym doing exery exersize under the sun. here are some pointers on how to work teh biceps.

1) Isolation: fixing the upper arm like on a preacher bench prevents movement at the shoulder and is an excellent way to isolate the biceps. doing curls one arm at a time really helps you to focus your effort

2) Grip: doing curls with dumbbells alows you to work the bicep through two planes of motion - elbow flexion and wrist suppination. using a strait barbell the biceps are fully suppinated a the palms are facing upwards which helps max bicep contraction. doing it with an Ez-Bar your grip switches to a more nuetral format which makes it less stressfull on the wrists and focuses more on the long/outer head of the bicep.

3) RoM: stopping a few degrees short of full elbow extension keeps the tension on the biceps when the weight is lowered

4) Hand Spacing: a wide grip on a bar will focus effort more on the inner/shorter biceps head, where as a narrow grip works the outer/longer biceps head

5)Trajectory: the position of the upper arm, relative to the floor, changes the focus of effort. when the arms are vertical, with shoulders directly above the elbows (this area is the "sticking point") resistance is increased as you raise the weight and effort is focused on the upper biceps peak. with the arms on an inclined angle with elbows strait ahead of the shoulders, resistance is maximal at the start and the lower part of the biceps is stressed more.

6) Variation: applies to every muscle - different exersizes will stress the muscle in a different way. try using a few exersizes for biceps, but make them creative choices.

hope u all use this info to help get bigger guns

[BBenthusiast]

wow easy to understand, love it, cant wait till my next bicep workout,thanks!

[WaRz0n3]

Great write up.

I can see how i've been working my Bi's too much and w/o enough variation.

Next Bi day, i'll visit the preacher curl bench to switch things up a bit. Maybe toss in some reverse grip curls.

[Mygeeto]

Arms: high volume, low reps, heavy weight.

*focus on the contraction and pre stretch positions
*rest times between sets must be no longer than 2 minutes at max
*for triceps, focus on the lock out, coz that’s where they work the hardest
*pose and flex arms between sets, keep blood flowing into the arms all the time
*have a slightly wider than shoulder width grip for reverse barbell curls.. you may feel it more in your forearms this way
*do 3-6 sets per exercise, but do no more than 4-5 exersizes.
* if your split is built this way, do triceps first, then biceps, then forearms

[Thomas_Rivera]

I've been meaning to add more into my bicep routine, I just do alternating dumbell curls and preacher curls as of now.

[IronNick]

would this work.......instead of doing 4 heavey sets of 1 exersise like bicep curls and being burnt out for the next exersise how about insteed i do 2 heavey sets of 3 exersises cause mygeeto as i said in that bicep fatigue post after my 4 sets of bicep curls my biceps are cooked butn do u think i would benifit at all fromjust 2 sets of a exersise

[Malgate]

Given me some helpful hints, thanks

[bbdude]

Good post bro

[nealaudio@yahoo.com]

sick ass post bro

[cantfitmyjeans]

very good tips! may i ask of you...what then do you think of drag curls? i love the move and the pump is awesome.

[mitbar]

post is almost a year old and some of them arent active anymore.