ok so i feel that i have a good peak to my bicep but do not feel i have the thickness that i am anvisioning.. does anyone have any recommendatons? what rep scheme made your bis grow the most?

quote:

Originally posted by JoeDaniels:
ok so i feel that i have a good peak to my bicep but do not feel i have the thickness that i am anvisioning.. does anyone have any recommendatons? what rep scheme made your bis grow the most?

for me its very slow HEAVY reps. Talking 4-6 range but VERY slow, and a FULL ROM, to the point where I flex the tricep at the bottom of the movement.

Favorite, is taking 35 or 40s and simply doing preacher curls one arm slow. Ill then superset with close grip (palms facing each other) pull ups. You have to find the range where most of the work is the bicep and not the back. Helps to lean back a tad. I do these really slow again.

Bicep is a slow twitch, much like the hamis, so they like negatives and time under tension to truly get them to grow. Also heavy weight.

Ill then do a finishing move to incorporate the brachialis (sp?) as mine historically have sucked, but they are coming up as of late. I feel the brachialis gives the arm that 3D look. I like hammer rope curls.

I've got a question...when I train bi's,my wrists kill me for a couple days. What gives or am I just a wuss??
Ben

Pretty much agree with everything J said.

The exercise that works the best for me for thickness is the basic barbell curl-heavy weight/slow negative.

quote:

Originally posted by Corporal:
I've got a question...when I train bi's,my wrists kill me for a couple days. What gives or am I just a wuss??
Ben

Ben I used to have the same problem - I noticed that I wasn't keeping my wrists straight. They tended to bend back slightly during my bi and tri exercises - bad form! That, added to the fact that I spend 10+ hrs a day at the computer made my wrists hurt a LOT. I started using wrist guards to help FORCE my wrists to stay straight, but it soon became habit and I don't need them anymore (although I still break them out once in a while).

I also notice I have the same bending issue when the weight is too heavy. It's not always important to lift the heaviest weight - it's important to lift heavy while keeping good form.

I have no idea if this is what's causing your pain, but thought I'd at least throw in my experiences!

Thankx...I'll buy me some wrist guards...I dont think I'm lifting to heavy,I'm actually a little embarrast with some of tiny weights that are giving me ****!!! LOL It mostly only huts during the straight bar curl.(with no weight on it (45 lbs)
Ben

i used to have problem with wrists and straight bar . i broke scafoid bone in left hand . i used ez curl bar then. thanks ill try the slow neg. i have been doing the bicep pullups and can do them well

quote:

I've got a question...when I train bi's,my wrists kill me for a couple days. What gives or am I just a wuss??

Any specific type of curls? Straight bar? Those tend to make me sore. Too tight and need to do some stretching. Place your hands straight out in front and pull fingers back. Rotate hand and repeat the stretch.

I noticed this to be a major problem when I would just do flat normal push ups, the next day, my wrists were so sore.

hit bis with theo sat. some exercises that neither of us had tried , feels good.