- 05-19-2012, 10:39 PM
- 05-22-2012, 01:27 PM
This is what I do:
Bicep Barbell Curls 3x10
Incline Curls 3x10
Preacher Curls 3x10
Reverse Preacher Curls 3x10
Hammer Curls (with a rope usually) 3x10
From what I know, this works out all the muscles that make up your bicep; biceps brachii, and the brachialis.
Biceps brachii consists of two muscles, short head, which is the part of the bicep that is closer to you, and the long head, which is on the other side, facing further away.
The brachialis, which is sometimes overlooked, is underneath the biceps brachii.
For optimal results, you should try to tighten your triceps when your arm is straight down (that is when the bicep is completely compressed).
I also focus more on negative movement (when the weight is being brought down) than positive (when the weight is going up).
Hopefully this helps.
- 05-22-2012, 01:45 PM
Chin ups man all the wayEmail me for free prodigy samples
05-22-2012, 02:57 PM
Thats a lot of biceps bro....Originally Posted by niZmo
05-22-2012, 03:39 PM
05-22-2012, 03:56 PM
It depends on what you're looking for. I'm no professional but I normally do only 2 exercises as assistance work. I do bb curls and RG bb curls but thats what I've found to work for me. I periodically change it up (for mental benefits) but then I just go to other exercises that I enjoy (hammer curls, DB curls, etc.) My main reason for this is that I focus on the compound exercises and find that I effectively stimulate my biceps when doing rows and pullups!Originally Posted by niZmo
05-22-2012, 04:04 PM
I wonder if ZiR could come in here. After all he is the training forums resident professional!
05-22-2012, 04:16 PM
Try this out.. Works for me
Ez-Bar Curls - 7 sets, 30sec rest
Concentration Curls - 3 sets, 45sec rest
Preacher Curls (choice) - 3 sets, 45sec rest
Cable Curls (as if you were doing a front double bicep pose) - 3 sets, 45sec rest
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