[BIG_GUNS_21]

Well for mass you do want to stay with HEAVY barbell curls but lately I have been getting GREAT results doing the same movement with dumbells. Curl both DBs up at the same time and force them towards the outside at the top. This works VERY well for peak contrackiotn on a heavy movement. I also started to super set bis and tris with pushdowns and cable curlws which is GREAT for putting a LOT of blood into the muscle. I never go more then 9 sets on bis as they are a small group. I do 3 exercises of 3 sets. I go heavy but keep it with in reason as I REALLY need to focus on form with bis. I focau on keeping the elbows in and the lats flexed rather then the traps. I try and keep the traps relaxed through the entire movement as it helps to focas on working the biceps PROPERLY.