biceps training

[Jurslla]

does any of u have big arms out there? how do u train them???? hi reps low or both? heavy or moderate and strict and what exercises????

i always train hard heavy and to collapse. my favourite ex. is standing dumbrell curl strict with 30kg and 6-12 reps for about 5 sets. thats my biceps training let me hear yours bro´s? :

[ June 11, 2001: Message edited by: Jurslla ]

For Mass nothing beats standing barbell curls at high weight and low reps. But when it comes to Peak Contraction, I go with Preacher Seat Burnouts! Usually do an heavy weight for 10, then go with a weight so light its embrassing. It helps keep me more foucused on tearing down the bicep and taking each rep nice and slow and finsh with a hard flex for like 3 seconds. That will build a peak like no other in my book!

[ironman2001]

RECENTLY I HAVE BEEN DOING 3-SETS OF 21'S AS HEAVY AS I CAN GO.3 SETS OF DUMBELL HAMMER CURLS HEAVY FOR 10,8,6 REPS, AND THEN FINISH THE WORKOUT OFF WITH 3 SETS OF SPIDER CURLS FOR THE PEAK OF THE BICEP,I GENERALY USE MODERATE WEIGHT AND STAY WITHIN THE 15 TO 12 REP RANGE ON THESE SQEEZING HARD AT THE TOP AND HOLDING FOR A FEW SECONDS.I PUT AN INCH ON MY ARMS USING THIS ROUTINE FOR ONLY 5WKS!!RESULTS MAY VARY FOR EACH PERSON.

[MASON]

I like doing heavy barbell curling for mass. For a change of pace I will alternate them with heavy dumbell curls. I always do Hammer Curls and top it off concentration curls. You have to work the whole or else it wont flow. You know how Popeye's arms look all fucked up? YOU DONT WANT THAT!!! ha ha.. Anyway for a killer bicep workout those 21's Ironman talked about will get your attention and results. When I did them for the first time I couldnt lift a pencil to right my name the next day i was so damn sore!!!

[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.

[Jurslla]

Preacher Seat Burnouts?????phd
spider curls??????ironman

i am an dumb swede that dont understand some english words explain them to me

[ironman2001]

SPIDER CURLS CAN BE DONE WITH DUMBELLS OR A STRAIGHT OR EASY CURL BAR.YOU PUT A BENCH IN THE INCLINE POSITION AND LAY ON THE BENCH ON YOUR STOMACH.YOU WANT YOUR CHEST TO BE HANGING HALF WAY OFF THE TOP OF THE BENCH WITH YOUR ARMS HANGING STRAIGHT DOWN.THEN YOU SIMPLY CURL THE WEIGHT UP TOWARDS YOUR HEAD AND SQUEEZE AT THE TOP AS HARD AS YOU CAN.THAT'S IT BRO, ENJOY!!!!

[Jurslla]

okey bro thanks

spider curls... hmmmm its called another name in europe... hehe now i have an new flashy word to use at the gym today hahaha

[Riftwood]

I start my Biceps of with some standard Barbell curls. After these I move on to Alternate Dumbell Curls, and Concentratin curls. Shortly, I will also be adding some Preacher curls to my routine.

I am daining some fairly good strength in the beiceps and also seeing some definition. I am having problems with my left Bicep though...it seems to be weaker than the right.

[Porterhouse]

I always do standing barbell curls and the mix it up with either preacher barbell, preacher dumbell, standing alternate dumbell. I find the one arm preacher curls really give my bi's a hard pump