What's better for bicep growth?
03-18-2006 03:47 PM
What's better for bicep growth?
Using the ez-bar or straight bar?.... I have always been using the ez-bar, today I switched over to the straight bar.... I also use DB .... I thought I would throw this out for some opinions.
03-18-2006 03:58 PM
I hear food is pretty good for muscle growth
I don't use any one specific exercise to create hypertrophy. I use a variety of exercises, reps, tempo and intensity to stimulate and fatigue the muscle.
03-18-2006 04:11 PM
I say: train them twice a week.
03-18-2006 04:49 PM
21's with the easy curl bar
03-18-2006 04:54 PM
Ron Paul... phuck yeah!
21s are a b*tch and a half. Hate working biceps, even more so when doing 21s. F*ck symmetry, my tris are huge.
03-18-2006 05:08 PM
And what would that be if you don't mind me asking?
Originally Posted by hawkeyes56
I have been for the last few weeks.
Originally Posted by Grunt76
I'm not saying my biceps are lagging behind, I was just wondering if the ez bar was better than the straight bar?
03-18-2006 05:17 PM
7 full curls
7 half curls (from all the way down to half way up)
7 half curls (from half way to all the way up)
I use a full size bar and do four sets. They are brutal.
03-18-2006 05:33 PM
03-18-2006 05:37 PM
yeah they are a ***** but they give you a great bicep workout have never done them with a straight bar
03-18-2006 05:39 PM
03-18-2006 05:44 PM
Straight bar is great,but when you start going real heavy you put a lot of strain on your elbows. Tendenitis is an MF and thats how mine started... the Dr recommends ez curl bar or if you like preachers use a dumbell instead of a bar. Good luck
03-18-2006 06:07 PM
Technically whatever puts the most progressive tension on them. Technically the more suppinated the forearm is the more tension will fall on the biceps, but that doesn't mean the straight bar is necessarily better. It's just that particular movement.
Originally Posted by Jim Mills
03-18-2006 06:28 PM
heavy dumbbell hammer curls
03-18-2006 07:28 PM
I get a little tendinitis every now and then, but it's the preacher curls that hurt my elbows the most. For some reason having my elbow resting on the pad is very painful.
Originally Posted by Kish
One of my favorites for the bicep is incline bench curls. You can't cheat. Usually finish off with this, and the burn is is nothing short of phenomenal. Makes it hard to wash all the places that need washing in the shower..........
03-19-2006 10:31 AM
I love db incline curls.... Ohhhhh the pain!....... I'm going to give the 21's a shot Wednesday.
Originally Posted by delta314
03-19-2006 11:00 AM
The 21's will kill ya...they are very good for pumpin your arms past the normal workout, the first time i did them i think i got to about 18 and had to do a little cheatin the rest of the way...good luck...
03-19-2006 11:31 AM
I prefer the straight bar because the easy bar f#cks with my forearms.
03-20-2006 09:16 AM
Well it is well known that the fibers more responsible for size are your type II fibers. Type II fibers come in three varieties: a (1-4 reps), b (5-10 reps), and c (11-15 reps) or something very similar to that with those rep ranges. The best plans in my opinion for people looking for pure hypertrophy on lagging muscles is to hit all three of these rep ranges with low volume on lagging muscles. Everyone always wants to hit lagging parts with more volume but it is very counterproductive, hell even I have a problem with it a lot of times.
I am not sure of your measurements or current weight but I would try doing a drop set on your last set of biceps and maybe only do 2-3 sets of actual isolation bicep exercises. Train your biceps on lat day, they will get PLENTY of work on lat day. Heck I know some people who don't train biceps because they were lagging and just the lat work they did made them grow. Drop sets though will allow you to hit each rep range. Put enough weight on there to get 4 reps to positive failure (not negative), then drop weight IMMEDIATELY (helps to have a partner) and do enough for 5 more reps, then drop enough weight to get 5 more to positive failure.
Another problem with lagging body parts is the androgen:cortisol receptor ratio in the area. This explains why some people just have 1 or 2 freakish body parts and a lot of others lag bad, the cortisol receptors are too much for the androgen receptors in some cases. PTOR or protein turnover rate is another big proble m.
03-20-2006 12:35 PM
Biceps have always grown fairly easily for me, but I've noticed and I'm not knocking the guy who posted above me, because I've trained biceps with back and got great results too...but for me I found that working bi's and tri's together on a separate day did me best to maximize bicep growth, recovery, and strength. For example say I did chest/mon and back/tues, I would hit bi's and tri's on fri.
I've hit them twice a week like Grunt said and found that to be very effective to break through plateaus. You can use friday to hit them hard and heavy, then do tri's mon after chest and bi's tues (like LakeMountD mentioned) after back going more for the higher range. Whatever you decide just stick with it long enough to see if it works. Good luck.
03-20-2006 06:39 PM
I used to do the Bi's on back day and recently changed to Bi's and Tri's on the same day. It seems to have spurred on a little more growth. I do however like it better on back day. I'm only 5'7" and my arms get pumped to quick and feel like their going to pop...great advice with the drop sets they are brutal.
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