bicepz

I also do Max OT. Works much better than the superset, dropset etc exercises in my opinion. Also watch out not to overtain the bicep or tricep. It's small muscles and people like to overtain it with too much exercises. Also do you struggle with arm size or just your bicep? The tricep makes your arm look more bigger. Anyways I do the following for Biceps.

1)Barbell/Dumbell Curls 3 X 6-8
2)Hammers 4 X 6
3)Preacher Curls 3 X 6-8

Go heavy as possible, but keep form intact. Squeeze your arms when at top as well. Good luck

iMan wrote: I also do Max OT. Works much better than the superset, dropset etc exercises in my opinion. Also watch out not to overtain the bicep or tricep. It's small muscles and people like to overtain it with too much exercises. Also do you struggle with arm size or just your bicep? The tricep makes your arm look more bigger. Anyways I do the following for Biceps.

1)Barbell/Dumbell Curls 3 X 6-8
2)Hammers 4 X 6
3)Preacher Curls 3 X 6-8

Go heavy as possible, but keep form intact. Squeeze your arms when at top as well. Good luck

Dont tell Lee Priest this.....

doddyestiara.blogspot.com/2010/09/lee-pr...ut-for-beginner.html

jackrabbit1 wrote:

iMan wrote: I also do Max OT. Works much better than the superset, dropset etc exercises in my opinion. Also watch out not to overtain the bicep or tricep. It's small muscles and people like to overtain it with too much exercises. Also do you struggle with arm size or just your bicep? The tricep makes your arm look more bigger. Anyways I do the following for Biceps.

1)Barbell/Dumbell Curls 3 X 6-8
2)Hammers 4 X 6
3)Preacher Curls 3 X 6-8

Go heavy as possible, but keep form intact. Squeeze your arms when at top as well. Good luck

Dont tell Lee Priest this.....

doddyestiara.blogspot.com/2010/09/lee-pr...ut-for-beginner.html

damn that's a shit load of exercises. I can barely finish my workout if I do this

No I don't mean that one should throw all your form out of the window but the negative part of the rep is more important than the actual "lift". Proper form is needed on some lifts like deadlifts, shoulder press and other compound movements as to get the most out of them and more importantly prevent injuries but on others weight is more important. Like I usually bench with the smith machine, the bar is fixed between two plates so it can only go up, or down. Then you just load that thing with as much weight as you possibly can and let your partner help you slightly bringing it up.
My chest exploded with this method, got really really nice size.
Same with biceps, I swing slightly with as much weight as possible and they just seem to respond. I've tried german volume training for about 2months and size gains were shit (maybe I am just a sissy and can't push hard enough because of lactic acid.) The only area I use volume is calves. Between 12 and 18 reps, below that and they just don't want to grow.

Lol lee priest is a character...

I second concentrating on the negative for Bi's. Heavy with a cheat at the rediculous sticking point. Most people just stop because it sticks around mid-point - way before actual failure.

jackrabbit1 wrote: I second concentrating on the negative for Bi's. Heavy with a cheat at the rediculous sticking point. Most people just stop because it sticks around mid-point - way before actual failure.

Exactly, while they concentrate on "form"

I don't think Jakes is talking about doing barbell backflips like you see some okes doing at gym. This is obviously about taking a weight you can control but giving it a bit of a boost to get it up there so that you can focus your efforts on a slower eccentric. A lot of people swing the weight up with as much momentum as possible and then let the damn bar just plummet back down which, in my opinion, is worthless.

it is worthless cheese,do u know how many guys i see that dont even activate the bicep during a "curl" too many if u ask me...

I say if it works for someone why mess with it? If something isn't broken, don't fix it lol. I see plenty small guys swinging the little 40pound dumbbells, they do it out of a lack of knowledge. I use the 65's to the 70's and slightly swing and it works. I get 5-8 reps depending on energy levels, it tends to decline as the workout progresses.

All I'm saying is volume isn't always best and that everyone responds differently. Some grow great using strict form... I don't, I have to go insane lol.

My typical bicep workout takes me 30-40 minutes. I usually do calves or shoulders with it (a muscle group I do twice weekly) or triceps. Occasionally chest
I do a lot of sets, with few reps. Looks something like this: (note it does change often)
•4 sets standing dumbell curls.
•4 sets concentration curls
•4 sets barbell curls
•4sets preacher curls
•4 sets seated dumbell curls

Only rest 45 seconds after
I promise you, if they don't grow if you do that, you aren't eating properly or have no testosterone.

If it works for someone then get them to do proper form and watch how they boost past their current condition. Muscle growth comes from Positive and Negative motion together in a set...

00pump wrote: If it works for someone then get them to do proper form and watch how they boost past their current condition. Muscle growth comes from Positive and Negative motion together in a set...

I focus on the negative part and it works. Haha but hey rather not mr pump. If they grow bigger I might have to brush my teeth with a broom :silly:

Cheese wrote: I don't think Jakes is talking about doing barbell backflips like you see some okes doing at gym. This is obviously about taking a weight you can control but giving it a bit of a boost to get it up there so that you can focus your efforts on a slower eccentric. A lot of people swing the weight up with as much momentum as possible and then let the damn bar just plummet back down which, in my opinion, is worthless.

You get a sticking point just below mid-way through the rep. Normally towards the end of the set it gets so bad that you cant lift past it. CHEAT at it and no further. Still use proper form on both ends before and after.
When Positive is just impossible - cheat like hell and lower slowly to hit negative failure as well.


BTW without a nice big brachialis you will never have big Bi's. Train them every time. At LEAST do a couple of Hammer curl sets with each Bicep workout.

hi..my biceps r the only prob., I can lift heavy on my triz and they make my arms looks great, but I want a bicep aswell..recently I've been doing much lighter weights with form on my biz but with just decent results. But am gonna start doing what yourll mentioned after the holidays and see what happens..and I would like to know if any1 knows of this..I was told that to help increase strength on my biz I must go do pull ups evry 2nd day or so..but I must just do 1 pull up n keeo myself up there till I drop down till b4 my elbows lock!! Has anyone heard or tryed this ?

I believe you have to "assess and address" your strengths and weaknesses based on your own physique and not follow someone else's routine. If you have no upper chest will you follow an online cookie-cutter chest routine which starts off with flat DB and BB bench? Same applies for biceps and all other bodyparts

You can't fight your genetics, so I usually tell some of the guys at the gym to flex in front of the mirror and assess what sort of bicep they have and look to bring out the best in it.

Having bi's with a low insertion (like me) means you'll look good with your arms by your side but you'll never have a decent peak (see Sergio Oliva). So instead of wasting your time doing stuff that'll "give you a peak" (BS as I'm sure we all know) just strictly hit your brachialis and make your bi's as wide as possible since they can't get any higher. Heavy reverse preachers are my favourite, heavy DB hammer curls (on 65s as well now jakes, race you to 90 ) and heavy EZ reverse curls are the best for your brachialis. By heavy I mean 4-6 reps max, max-ot style

If you have high insertion bi's, you're lucky as when you flex something actually happens you're genetically blessed with a good peak so focus on bringing the best out of it by doing exercises that'll target the inner bicep head (which is responsible for that full, high peak look) such as concentration curls, high pulley curls, preacher curls etc

Using this method won't win you too many bodybuilding shows (as you'll be ignoring certain parts of your bi's) but it'll give you a pretty good set of arms

And to the guy above, biceps are a small muscle group they don't need that much volume to grow if you do it right and "assess and address"

For those of you who have an open mind google "the one day arm cure" by Charles Poliquin...

Deadgoat wrote: .......heavy DB hammer curls (on 65s as well now jakes, race you to 90 ) and heavy EZ reverse curls are the best for your brachialis. By heavy I mean 4-6 reps max, max-ot style.........

65!?!?! Holy crap. How big are your arms? I do mine at the end of my routine and rep out 8 or so with 24. I can normally only do 2 sets or so since its my second Brachialis exercise. I dont have the smallest forearms/Brachialis/Bi's in the gym i tell you that.

Also DB hammer curls across your body works nicely for me. Hits the long head of the Bi nicely and is great to pair with standard hammers. Curls with the Ropes also work but its more of a hybrid between Hammers and across body hammers - think i'll start doing them again for a while.

I don't even do hammer curls lol, remember strength doesn't always equal size jack.. Don't go and use the 65's today. Remember ou bene breek maklik :whistle:

Just teasing bud.

jakes wrote: ......remember strength doesn't always equal size jack.. Don't go and use the 65's today. Remember ou bene breek maklik :whistle:

Just teasing bud.

Size is a good indication of Strength. To do Hammers with 65's you need some pretty big arms as well as forearms.

There are guys in my gym that are around 80kg who do weights the 100kg plus guys can't. Depends what one trains for...I agree you can't be a complete stick and be that strong tho.

@JR the 65s I was talking about are pounds which is 30kg, which is ok I think. Arms are currently just 17 1/8 cold, close to 18 with a double pump (bi's and tri's) but as you can see I'm not exactly the leanest so measurements must be taken with a pinch of salt. Bismark du Plessis uses 40s (90 pounds), which is where I want to be. Training shoulders and bi's on thurs so might take a video to see what sort of form I use

Well here are some vids I took today, special thanks to the random asian guy who was nice enough to assist with the camera work. Form aint bad but not exactly clean either

Hammercurls 30x7



Thought I'd give the 36's a go (we have no DBs between 30 and 36, UCT gym :lol:)

36x6



Thought about jumping up to the 40s but decided to save those for the new year, then did some reverse preacher curls

Rerverse preacher curls 40x5



Couldn't do any more RPC's and take more videos as my chinaman left at this stage and I was alone at the gym (thanks to the weather and time of the year). Finished up with some reverse EZ-curls and called it a day

/notsosubtlebrag

Lol, looking good bud. Haha your leaning forward you cheater, keep that back straight

jakes wrote: Lol, looking good bud. Haha your leaning forward you cheater, keep that back straight

Lol hard to stay upright with the DBs pulling me forward, but will focus my chi next time to ensure that I'm well balanced Sensei

Ok - now that form doesnt cut it for me when it comes to Hammers.
Dont use your shoulder so much(at all). Keep tension all the time.

Good form here means everything.

Curls are slightly different where that sticking point nails you and you have to get past it.

Yeah there's too much shoulder for my liking as well, can't use the lighter weights as they are too easy in my rep range (4-6). I use the Hammers to thicken up the brachialis and as assistance for my DB rows so going heavy works well but will look to stick with 30s for a while as my form on them was ok, will try the 36s again when on cycle

Okes upload some pics of your arms through the years and say what type of exercises you did on that time if you can remember. As well as size