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Bicep

liljohn

New member
Wide grip or close grip targets the long head or the outside part of the bicep more? Also any any body find any exercises that help build the upper portion o your bicep more, not sure if their is any but yeah.
Please no one say that you can't work one head of your bicep more than the other, we all know that both heads are intertwined in their function but you can put more stress on one using different angles and exercises.
 
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I'm not sure, man. I use both. :x The two hand bars that have slants in them, I put my hands on the first slant then after a set of those I use the straight bar at almost the same grip.
 
radsla said:
I'm not sure, man. I use both. :x The two hand bars that have slants in them, I put my hands on the first slant then after a set of those I use the straight bar at almost the same grip.
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ez curl bar?

use different grips and various exercises to hit all angles of the bicep...
 
I have always focused on my biceps in trying to find the best workout for me. I never could really increase the size in height and length until I started focusing on one thing.....the negatives! Does anyone else focus on going slow when lowering the weight? What a difference it has made for me. I suggest some look into this if nothing is working for you.
 
daddyjaws said:
I have always focused on my biceps in trying to find the best workout for me. I never could really increase the size in height and length until I started focusing on one thing.....the negatives! Does anyone else focus on going slow when lowering the weight? What a difference it has made for me. I suggest some look into this if nothing is working for you.
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For me Full Negatives (Over Positive movement weight , and need of assistance to do the positive movement) 3-6 Have been SO good , I gre 1 inch in biceps in 8 weeks with negatives once a week , and for 3 weeks I kinda "overtrained" arms training them 3 times a week , and then just easing up by the end with just once or twice a week...But the negatives with straightbar , medium grip made it for me seriously...Also High Cable Curls helped me out a lot with the longhead!! that and Incline DB curls and Behind the Back cable curls :)!! Hope it helps!!
 
Celorza said:
For me Full Negatives (Over Positive movement weight , and need of assistance to do the positive movement) 3-6 Have been SO good , I gre 1 inch in biceps in 8 weeks with negatives once a week , and for 3 weeks I kinda "overtrained" arms training them 3 times a week , and then just easing up by the end with just once or twice a week...But the negatives with straightbar , medium grip made it for me seriously...Also High Cable Curls helped me out a lot with the longhead!! that and Incline DB curls and Behind the Back cable curls :)!! Hope it helps!!
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i saw in a bpi training arms 3 times a week was great.

like week 1 - once a week
week 2 - once a week
week 3 twice a week
week 4 twice
week 5 3 times a week
week 6 once a week light weight
week 7 - 8 once a week
 
3 times seems alittle excessive considering a good back and chest routine will target the bi/tri's
 
willc86 said:
i saw in a bpi training arms 3 times a week was great.

like week 1 - once a week
week 2 - once a week
week 3 twice a week
week 4 twice
week 5 3 times a week
week 6 once a week light weight
week 7 - 8 once a week
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For a while yeah , just change the intensity in each of them , if its 3 i would recomend 1 day is negatives and heavy , the otherone is high reps lower weight and the last day is super sets with mid weight , so as to not overtrain much , just dont go too high or too low , keep a balance and dont do it for more than 2 weeks ;p
 
yeah I think I am going to try that in like 6 weeks. I think I found something that works best for me to increase width in my arms, so I am doing that for a bit see if I notice a difference in 8 weeks then probably jump onto that

what wer your reps like? low or 8-12?
 
willc86 said:
yeah I think I am going to try that in like 6 weeks. I think I found something that works best for me to increase width in my arms, so I am doing that for a bit see if I notice a difference in 8 weeks then probably jump onto that

what wer your reps like? low or 8-12?
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Negatives:3-6 but really heavy, high reps around 15-20 and mid reps around 9-12
 
willc86 said:
i think inner works more of the outer and also hammer curls
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^ this, as in close grip = long head/outer bicep
Hammer curls are great for brachioradialis, brachialis, and both biceps but puts more stress on the outer head
 
wide grip targets the inner head and close grip targets the outer. As for help in regards to the upper portion of the bicep, focus on incline dumbell curls and concentration curls and while doing these exercises you dont have to extend the arm fully you should just focus on the upper 2/3 of the curl.

Hope this helps!
 
wish i found this thread before I made my thread on this same issue... inner bicep is great but outer is lagging... guess its time for some hammer curls and close grip curls
 
for upper bi's, get an incline bench at around 30 degrees. perform one armed preacher curls, half reps towards the top.
To work the bottom part of your biceps do the same thing but you perform the half reps towards the bottom, so you extend 100% then stop at 90 degrees then extend again.

this concept works exactly the same as if you were performing 21's. the upper portion of the excercise concentrates on the upper bicep, the lower portion of the excercise works the lower bicep.

once you get used to it you can pretty much apply this method to any bicep excercise.
 
krakken said:
Sounds like overkill if you ask me, yolked
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nope, cause you dont adjust the weight. u just choose something u can do about 6 sets of 10 with, then you force yourself to complete the rest.

i always have the best arm development with gvt. u just gotta rest and eat mayne.
 
y0lked said:
nope, cause you dont adjust the weight. u just choose something u can do about 6 sets of 10 with, then you force yourself to complete the rest.

i always have the best arm development with gvt. u just gotta rest and eat mayne.
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I feel like this is only necessary to do once in a long time. For example, to shock the muscles into new growth.
 
krakken said:
I feel like this is only necessary to do once in a long time. For example, to shock the muscles into new growth.
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Its not like u would do it for 8 weeks straight. About 3-4 consecutive weeks at the most. Some days i just walk in the gym and im like

"20 rep squats"! or "GVT"
 
y0lked said:
Its not like u would do it for 8 weeks straight. About 3-4 consecutive weeks at the most. Some days i just walk in the gym and im like

"20 rep squats"! or "GVT"
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Funny coincidence but Ive actually been training GVT style for the past three weeks. Seeing some lean out effects and deep muscle soreness I havent felt forever.
 
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