BICEPS BRACHII?

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  1. people need to quite reading magazines and stick to basics

    the grip that allows you to use the most weight and feels the best FOR YOU is what YOU should use

    just ridiculous these guys doing outrageous wide or narrow curls

    you have to find what works for you, if your biceps are not 19 inches and you are trying some special exercise to bring out your long head you are cheating yourself

    i work on long head by doing hammers first or pinwheels first. you wont see me doing some fancy junk.

    everything in th egym that you do needs to be what is comfortable for you. Jay Cutler, Kevin Levrone, Jeff Willet, or your training partner cannot tell you how your body works and responds. People who take the advice of others and refuse to listen to their bodies will forever be stuck in this cycle of no gains and fancy pancy curls on a swiss ball


  2. Quote Originally Posted by fritzer View Post
    people need to quite reading magazines and stick to basics

    the grip that allows you to use the most weight and feels the best FOR YOU is what YOU should use

    just ridiculous these guys doing outrageous wide or narrow curls

    you have to find what works for you, if your biceps are not 19 inches and you are trying some special exercise to bring out your long head you are cheating yourself

    i work on long head by doing hammers first or pinwheels first. you wont see me doing some fancy junk.

    everything in th egym that you do needs to be what is comfortable for you. Jay Cutler, Kevin Levrone, Jeff Willet, or your training partner cannot tell you how your body works and responds. People who take the advice of others and refuse to listen to their bodies will forever be stuck in this cycle of no gains and fancy pancy curls on a swiss ball
    yeah, like fritzer said, at this point in your bodybuilding career, you should be doing basic compound lifts like heavy straight bar curl, dumbell curls, etc. dont worry about weird versions of lifts. One thing i am doing that ive seen a lot of improvement with is doing reverse grip barbell curls with a thumbless grip. Do them first in the workout since your grip is the strongest. This tears up the brachioradialis on the forearm as well as the brachialis. In my opinion, Brachialis size comes with overall arm size. I havnt ever seen a dude with huge brachioradialis's and tiny arms. So i think your best bet is to stick with basic compound movements and just build more arm size. Dont worry too much about specific parts, they will come with time
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  3. Whoa, whoa, whoa, calm down chief. First off, this isnt just some hobby that I am toying around with. I've been at this a long time and see nothing wrong with trying to change things up to bring out lagging parts. It's called bodybuilding. I enjoy reading the mags. I like the info I find on this board better. About the mags, I am in Iraq and bb mags are a way we kill time. We talk smack about most of the stuff printed, but still pick up some ok info from time to time. We hit the gym nearly every day and have done so for 9 months now. Change is pretty much a necessity. I do hammers and love the improvement I've seen since adding them regularly a while back. I just feel I need some long head definition to make my arm pop when not flexed. I dont understand your problem with that.

  4. oh s*it sorry man i didnt mean to come off like i was flaming you or anything remotely close to that. I just put down what i have found works for me in the relatively short amount of time i have been lifting. didnt mean to offend you. I am sure you know a lot more about bodybuilding than i do so sorry about that

  5. wasnt really geared towards you rocket. no worries
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  6. Yeah I too deffinitly want to get the lower part of my bicep to stickout more! Same with my lower tricep, I feel like with a shirt on my arms don't look too big but shirt off you can tell I workout. I'm gonna start doing more hammer curls, reverse grip curls. Hopefully it will help

  7. Quote Originally Posted by bi0hazurd View Post
    I want to get the outside part of my muscle the part that i think is called the biceps brachii (i may be mistaken) bigger and more showwy thru my shirts what do u guys recommend for building up that sucker? (when built it looks like an extra hump on the outside of ut arm in between bicep and tricep [please advise if i got the name wrong]) also i really want to get more pronounced traps and im already doing barbell shrugs anything u guys would recommend for that would also be very helpful
    Grips may make a difference, but I'll explain what truthfully makes the difference. Typically when you do a close grip you push/hold the weight with the thumb/index finger side of your hand, which has an effect throughout that side of your forearm and bicep being used in the excise. Doing wide grip typically has you push/hold the weight on the pinky finger side of your hand and works out the inside forearm and bicep. Using the priority principle doing something closegrip to warm up the outerpart of your arm, and then do your usual heavy exercise (barbell or dumb bell for most) and then your extras. Your tricep on the outside is most likely going to need some extra if you want to bring that area out, I like using cables and bands with inviduals I train to help isolate that part of the tricep. A really good excercise for that would be to stand straight out from a high cable with your side facing it. Grab the cable with the side facing away and stand arms length away, now pull the weight across your body (the cable should be going across somewhere around your neck/shoulder) lock your arm comfortablly straight out from your shoulder (parallel or close to parallel to the floor), and flex your tricep pull the handle down and across at the same time, will hit the side of your arm right next to the brachii a part where many individuals have never been sore.

    And for traps, I suggest never taking advice from people with naturally big traps first off. And if you have small traps you need to make sure you work out the rear part as much as the top, and shrugs do not hit the whole thing. I suggest looking up as many trap excercises as possible, and making sure you hit your traps different ways. Heavy smith machine shrugs and ultra light bent over trap pinches are a good staple to start every other week, dumbbell shrugs and a high/wide grip on a row machine to pinch the rear traps are a good alternate.

    Hopes this helps for you and a lot of the others seriously inquiring for the same subjects.

  8. deadlifts

  9. Quote Originally Posted by Rodja View Post
    Your age will actually help you to grow since you're test levels are very, very high. Squats are the king of all exercises. There's nothing glorious about them and having a big squat takes lots of dedication and sweat. As far as actual scientific reasoning, there really is nothing that can be directly applied to it, but it's just how it is.
    Just from what i have read and noticed in the gym, there is a reason you get bigger and stronger from doing heavy squats. Since heavy spuats and dead lifts trigger the max release of hormones i.e. test and gh, your entire body has no choice but to grow. From personal exp. doing curls of any sort after deads or squuats will always spur more growth than doing them before or on different days.
    It's easy, just lift heavy!

  10. For traps and general delt development, try single arm dumbbell snatch. Your medial delts and traps will grow very fast and your strength and explosive power will increase greatly too.
    It's easy, just lift heavy!

  11. you want bigger biceps, do reverse grip pull ups
    Performax Labs Product Specialist


  12. 4x10 cheat curls
    4x10 incline
    4x12 hammer (if you do one arm at a time choose weight where you will fail @6)
    4x12 iso curls
    3x20 rope curls (speed)

    Intensity - High enough you want to die at the end of set 4

  13. Biggest improvement I've made to my bicep peak has been... Lower bodyfat %
    Truth
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