What are the best bicep compound exercises for bulking. The only one i know of is deadlift and chin ups but i dont know which hand position to use to target the biceps
No. That's what I recommend for training.I train bi's on monday's with chest, then hit back on fridays...do you think this hit's the bi's too much
I TRAIN THE BIS THREE TIMES A WEEK AND THE TRIS THE SAME AMOUNT... IS THAT TOO MUCH?No. That's what I recommend for training.
lolI TRAIN THE BIS THREE TIMES A WEEK AND THE TRIS THE SAME AMOUNT... IS THAT TOO MUCH?
Great advice!!The key to maximizing your biceps development is efficiency. If lots of volume gave great results, then no doubt we'd see just about every gym goer with outstanding biceps, but this is not the case. It's finding the right volume that works for you.
Remember that pretty much any back exercise is going to involve the biceps to some degree. With back training, the trick is full range-of-motion using the maximum weight you can handle with good form (I usually go 10, 8, 6, 4 rep scheme for rowing exercises) and also finding that groove so that you use less biceps and more back. So if you're doing heavy rowing movements and deadlifts every once in a while, you're not going to have to really kill your biceps to get development out of them. In fact, you may be doing more harm than good if you're hitting your biceps really hard every week, in which case your overall development could slow down; especially when it comes to your back.
When you do find that right volume of training (mine is about 6-8 total biceps sets per week, divided into two workouts spaced a few days apart), you still want to use maximum intensity. The one thing I see over and over again in the gym I go to is people trying to work their biceps and ending up involving their shoulders and lower back to help lift the weight. When you're working your biceps, work your biceps. Use good form and try to make the lift harder on your biceps, not easier. Start at a full extension, then with little movement of the elbow, curl the weight up in a wide arch to your shoulder where you should momentarily flex your biceps to prevent the muscle from relaxing, which takes stress off the muscle. Lower the weight slowly (2 seconds is good) and be somewhat explosive on the way up. If you find that you can't use as much weight with super strict technique, then all you have to do is use less weight. I guarantee that you'd get more out of a biceps workout if you used less weight and were super strict than if you used a lot more work but used sloppy form and let the shoulders do some of the work. The only times where you want to use some controlled cheating might be on super heavy curls, where you'd use a little momentum to help the bar up, but still go really slow on the negatives (where you're stronger). Other than that, I can't think of a biceps exercise where you wouldn't want to be strict.
X2 :goodpost:Biceps are overrated, HIT THEM TRI"S! 2/3 of your arm is triceps muscles
Thread starter | Similar threads | Forum | Replies | Date |
---|---|---|---|---|
Good Bicep workout? | Training Forum | 7 | ||
Why aren't my biceps/lats sore the day after my workout? | Training Forum | 8 | ||
Bicep Workouts | Training Forum | 7 | ||
Critic my workout/Bicep growth | Training Forum | 2 | ||
New Bicep/Tricep Workout | Training Forum | 18 |