Lets see a pic.
Peak is very genetic
Typically straight barbell builds the mass.. and if you incorporate those with seated alternating and burn them, due failure reps, exhaust them to no end.. they will grow.. Building peak is incline curls.. least for me it is.. I wouldn't so much worry about the weight on the bar..cause the bicep is a small muscle.. Just burn the ever living crap outta them..
lol thnx chris. How ofton can I do them 3x a week to say? So I would do my standins curls, then seated ones, reversed (for forearms) then at the end my 21's to really burn em out. On Anabolic Pump and I should see some reults so.
weighted chins are a great movement for me. it really helps start an insane pump.
what i started doin and have never felt such a deep burn since i switch it up every week but here are some: chin ups or weighted chins, incline db curl, standing barbell curl, concentration curls, ez bar curl, one arm cable curl right after two arm cable curl, and dont kno what its called but heres how i do it get dbs in both hands and hold by ur side and instead instead of thumbs out make the top of ur hand out and curl straight up against your body like a hammer and it burns badly at the end of my workouts, i also started incorporating squats on my arm day as well not as heavy as leg day tho just started so i cant tell if its helpin but hopefully it does
ahh ok all good advice guys thanx. Here s a little what I like to incorporate. I like doing skull crushers and keep my tri/bi workout all in one. So what about negatives? Do you think maybe the end workout doing the negatives might do the bi's any good?
Cant forget that tris are almost 2/3 of the upper arm man! Kill the tris and size will come, quick. But you need to maintain symetry too...
A good routine i used for a month only training arms twice a week was this, worked well. Got an inch!
(3 sets 12 reps per set, pyramiding)
Bi's: BB curl, DB pronated curls, EZ bar 21's, High cable D ring curls, EZ bar heavy preacher curls, Concentration curls, DB cross chest curls.
(yes thats ALOT, but if you're supersetting which i'd suggest you will break those muscles down waiting on protein)
Later that day...
Tri's: V bar cable pushdowns, Rev. grip flat bar push downs, High pulley D ring cable kickbacks (underhand grip), seated single DB two handed overhead press, Incline skullcrushers, French press, and weighted dips.
I can GAURANTEE if your protein habits are on point as well as sleep you will make good gains off of this setup, and mind you this is only 8 times a month at twice a week....
so you would go to the gym twice in one day to hit your arms up?
The issue is this.. Are your arms out of proportion? Or are they proportionate to the rest of your physique. People bitch that they want bigger arms, when in reality their arms are fine, they just need MORE MASS..
LIke Jminis said, peak is very genetic.
You want a pump/burn, try these
YouTube - Picture 173
But im drifting from the subject... Yes I split my Bi and tri's on the same day occasionally when im after the best burn i can get. But dont make the mistake of slacking on your protein for the day because then its a wasted effort, sleep is equally important
errrrrr lol my left arm in all honety is prolly night equilalent to my right lol. So does that mean work my worst more to get it in proportion??? Thanx a lot guys for all the help. I used to do tris last when I hit chest back and bis all in one day then have a sep ays dedicated to arms. Its like even 21's sometimes I cant feel that ripping tear u know the hypertrphy that I use to. Thnx again imprez and element most appreicated.
Hey guys u seen pone routine that Arnold used to do. Its like he stands up and hangs his arm. Its a concentration curl like bending over and not useing anything to rest the arm on it just hangs and he curls it. I dunno what its called but u think thats any good????????
As for the not feeling the ripping tear anymore, thats a time thing. Eventually you stop feeling that deep tear. You'll feel the breakdown but not as intensely. Want to try and feel that again, try a new set of workouts for that muscle group.
So go heavy. Makes more sence. See I always been trianed to do 21's a lot and shoot for 15. So maye if I uped the weights and maybe shoot for lets say 8-10? But for bi s and tris is it need to go to failure. People tell me mixed thinsg some say it is some say dont its useless so I am kinda confused.