- 04-09-2013, 05:54 PM
- 04-09-2013, 06:25 PM
04-09-2013, 07:55 PM
I just went back to chin ups with weight. Biceps and overall arm development increased with little direct bicep work. Give chin ups 6-8 weeks and you'll see a difference; once you can do 3 sets of 12-15 start adding weight .
04-09-2013, 07:59 PM
Dead lifts, farmers walks, close grip bent over barbell rows.
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04-09-2013, 07:59 PM
heavy pullin and rowin
04-09-2013, 08:12 PM
04-09-2013, 08:17 PM
04-09-2013, 10:07 PM
04-10-2013, 01:30 PM
Rows I get
Pullin as in pull downs? close grip, wide grip, reverse grip etc.
Seriously Bicep curls, dumb bell curls, preacher curls are wastes of time?
04-10-2013, 01:33 PM
04-10-2013, 02:07 PM
04-10-2013, 02:14 PM
04-10-2013, 02:18 PM
I've got the biggest arms in my gym, yet I haven't curled in decades. Work your back hard and your biceps will grow.
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04-12-2013, 07:57 AM
Yesterday I replaced concentration and hammer curls with three different types of rows and certainly do feel the difference this morning. Generally feel tight but not soreness. Today it is soreness. Will incorporate these changes for the next three months and see how things develop.
04-12-2013, 08:06 AM
Keep in mind that soreness is not necessarily a sole indicator of a good workout.
04-12-2013, 08:12 AM
Understood. Has been a long instance since I was sore. Just tightness afterwards. I thought it was due to the additional work done. Probably still learning good form. I will write back next Tuesday when I do this group again.
04-12-2013, 08:39 AM
Also, your bis aren't going to get any bigger unless you're taking in the calories to make yourself grow.
04-12-2013, 08:43 AM
Train back and biceps together. Back /compound movements ( hits your biceps too)first aka rows and pull ups/pull down machine first then do the isolation exercises like curls ect. Remember also to train all of your bicep not just straight curls. Hammer curls and 21s are 2 great isolation exercises that when used together train both parts of the bicep.
Reverse curls are also great.
You're a new trainee so give your body time to grow. Give it plenty of food and rest and you'll look better than me someday haha
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