don’t think that isolated biceps exercises will make the biceps bigger…
My opion is that the body will grow at all, big lats, big biceps - don’t think that it would be possible to build an immense biceps without having big muscles at the rest of the body…
so also for big biceps the best exercises are : Weighted Chins and Bent Over Rows !!!
What worked best for me when my Bicepts went stale was seated dumbell curls. I know it sounds dumb but it ended up being totally different then standing. You gotta drop the weight a bit but i definately added size and shape.
Take a weight that you can deadlift explosively, use a supinated or prone grip on both hands(depending on what you want to emphasize), blast up from the bottom, use the momentum to bring it to a full curl, then drop it slowly to the waist. Basicaly a fast deadlift combined with a fast curl and slow negative.
Just be carefull not to knock your teeth out when you bring it up. If you do that, you need to add weight.
rassy you wouldnt happen to know a ShaolinJustin
I’m using CT’s program Armed for Combat and have had great results. Its a 12 week program and have been on it for 6 weeks.
Personally its my favorite but hey its the first I’ve followed like this before.
[quote]pushharder wrote:
Bram Wiley wrote:
pushharder wrote:
Ok. One more post.
Sum it up:
Push, Pull, Squat, Deadlift = Hypertrophied biceps
I followed that advice and my biceps got smaller.
You then, with all due respect, are a wonder of science. You need to be in a laboratory where millions of dollars of research could be spent studying your unique biological processes.
Why? Because it would defy the laws of science for you to gain muscle mass in your legs, ass, chest, back, shoulders, and neck and yet lose it in your arms. Impossible. Completely impossible. It is a proven fact that push (presses), pull (rows and chins), squats, and deadlifts with large volumes of food will increase your overall LBM. And if you increase your overall LBM your arms will grow too.
What you probably did was push, pull, squat and deadlift (maybe) but didn’t eat. Gotta do it all, man. Gotta do it all.
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Yes, do it all. Meaning, train your biceps too. Dont just rely on big compound excercises. Curling will help. Dont focus on curls, but don’t leave them out. You can’t expect humongous biceps by not training them directly, and you can expect huge biceps by training just them. Squating really doesn’t affect your biceps that much. If you look at powerlifters, you will find that many of them have sub-par arms in relation to their physiques. I didn’t say small, but small in relation to the rest of their size. I believe that Christian Thibideua had that problem and did an article on it a while back. You can deadlift and squat till you are blue in the face, but you will probably still have to train your calves to get them to grow. It is the same logic with arms. When you do big compound lifts, your arms ONLY grow as much as your other body parts need them to. So, if you have good chinning form, and are using moslty your lats, your biceps don’t have to grow that much, if you understand my point.It just does not make a lot of sense to train everything but the biceps and hope to hell they grow too.
If one were to go with the theory of not training biceps would somehow make them larger, then a feller could just squat, or just deadlift and expect everything else to grow. It doesn’t work like that. Why don’t people just bench, and not worry about shoulder excercises, since the shoulders are used during benching? Becuase the shoulders only work as much as they need to to help the pecs bench the weight. When you military press though, the shoulders are the primary movers, so they get a lot more stimulus. The main point is, big arms don’t come from curls, but big arms are not gotten by not directly training the biceps either.
Geez and I thought I was the only one that wasnt so keen on AC. I’ve read all his articles too, and there’s nuggets of information in each. But some of it…yeah…
Props to T-Nation for adding him though, he’s a great contribution.