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.
And what would that be if you don't mind me asking?21's with the easy curl bar
I have been for the last few weeks.I say: train them twice a week.
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.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.
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.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
I love db incline curls.... Ohhhhh the pain!....... I'm going to give the 21's a shot Wednesday.:woohoo: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..........
Great post, I didnt see anything about frequency though, once I started fullboy routine 3x per week is when my arms really beagan to grow, and I only do 1-2 sets for bis/tris at the end of my workout which far less than I used to do. My workout consists of almost all freeweight compound exercises.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.
Hey I already said that punk! hahaThe Best bicep work for me is a heavy back day with lots of pulling. Follow this with 3 sets of your favorite bicep exercise, and you have some major growth, at least for me.
Remember, the bicep is a small muscle.
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