[quote]brian.m wrote:
hardcoreraymond wrote:
waylanderxx wrote:
brian.m wrote:
man, i’m 6’0.5", relatively lean (4-6 pack), 205 ish and my arms aren’t much over 15" right now, and i’m still getting my legs (a little over 26") and back bigger before i care about adding any size to them (well thats not completely true, as i’d like to get my tri’s stronger…but just because we’re talkign about biceps), …i must have some sort of fucked up idea of what looks like a balanced physique
I don’t understand how you can train your biceps yet not care about adding size to them, that just makes no sense to me.
Personally I train every bodypart so that I can get more size, but maybe I’m just weird.
Count me in for being weird as well. I wanna be fucking huge personally.
i am still training to get stronger, and eating to grow, as these are still some of my top goals. i just am not including bicep curls Currently, because i have a different ideal of what looks good on me, at my current level of “un-developement”.
i honestly dont see why this is a hard concept.
(and yes, later on i will train biceps, and will do them so they will grow and get stronger obviously, but until i get more meat on my back and shoulders, i looked more narrow and i dont need anything else that makes me look narrow or skinny![/quote]
But why would you plan to incorporate it later when you know they are lacking now? You are essentially playing catch up.
They say procrastination is like masturbation- in the end you are only screwing yourself.
Had the same problem. Here’s my solution:
ABC with
B for Chest/Back
C for Arms/Shoulders
This had me working the arms heavy 2 times a week.
On Back/Chest I have:
5X5 weighted chinups
3X8 dumbbell rows
On Arms day I have:
5X5 weighted chinups
3X8 concentration curls
3X8 reverse curls
Saw immediate results for bicep size, and my weighted
chinup numbers are climbing rapidly. Started with no
weight, now doing 5X4 with 45lb within four weeks.
I think I have more volume working with my biceps, and
I also try to feel the muscle and squeeze hard at the
top when doing chinups and concentration curls…
[quote]brian.m wrote:
hardcoreraymond wrote:
waylanderxx wrote:
brian.m wrote:
man, i’m 6’0.5", relatively lean (4-6 pack), 205 ish and my arms aren’t much over 15" right now, and i’m still getting my legs (a little over 26") and back bigger before i care about adding any size to them (well thats not completely true, as i’d like to get my tri’s stronger…but just because we’re talkign about biceps), …i must have some sort of fucked up idea of what looks like a balanced physique
I don’t understand how you can train your biceps yet not care about adding size to them, that just makes no sense to me.
Personally I train every bodypart so that I can get more size, but maybe I’m just weird.
Count me in for being weird as well. I wanna be fucking huge personally.
i am still training to get stronger, and eating to grow, as these are still some of my top goals. i just am not including bicep curls Currently, because i have a different ideal of what looks good on me, at my current level of “un-developement”.
i honestly dont see why this is a hard concept.
(and yes, later on i will train biceps, and will do them so they will grow and get stronger obviously, but until i get more meat on my back and shoulders, i looked more narrow and i dont need anything else that makes me look narrow or skinny![/quote]
How hard is it to add a couple sets of curls per week? Christ. How will biceps make you look narrow or skinny?
BenceJones, well if you have small shoulders(and not particularily wide clavicles), and traps are your best body part…having arms bigger than your shoulders makes you look narrow
-no its not hard, but i still dont see this as good logic why i would do something i dont want to do, regardless of the context
Coolnatedog, i appreciate what you’re saying and i know it is good advice, but they have caught up quickly in the past last time i included them back in, but my priority right now is to get my shoulder as close to the way it’s supposed to be so i can hit my pressing movements full force -once it is sorted, back in they will go
Professor X, you have inspired me like many others, and i truely respect your work ethic, time management, and your physical development, but since you are trying to lump me in a specific group i assume you’ve already written me off so i wont argue further. i may be kicking my ass in a year from now for not listening sooner…its happened before, but for now, i’m going continue my transformation as i choose, even if i fuck up some times
Brian.m I have fairly narrow clavicles with 17+ in arms and disagree with your thoughts on arms making a person look narrow. If you have big biceps with well developed lateral head triceps then you will look wider. I think an overly well developed lower chest without a good set of delts will ruin your V-shape.
Well I did my first bicep workout yesterday and it went pretty well, im using the 8-15 rep range. i just want to change barbell curls to db curls because it doesn’t feel like im “crushing” the weight up enough. so this is what ill do:
DB Curls
3x8-15
DB Hammer Curl
3x8-15
using a straight weight for both exercises, and never just flopping the negative down. once i can stay above 10-12 reps for all the sets ill go up to the next dbs.
Cable Curls
2-3 sets 12-15 ez bar
then a forearm superset, a reverse cable curl with emphasis on wrist extension, and a wrist curl/grip movement from behind my back. using a short straight bar attachment on a cable machine.
3 sets 10-15 repss
my plan is just to eat like a maniac, do a few sets of light cable curls earlier in the week, and just focus on topping out all the rep ranges so i can add more weight and climb back up again.
I’ve built up some very good thickness from these three different exercises. The idea is to have you biceps under tension for a strict amount of time.
BB Cheat Curls
Select a weight you can do for 3 reps with good form. Take 4 seconds to lower the weight, pause for 2 at the bottom, then cheat if you have to on the way up, squeezing for 1 second at the top. 3 sets of 8-6 reps. You can change up the grip as you like.
Overhand Pullups with shoulder width grip.
Take 15 seconds to pull yourself up and 15 seconds to lower yourself down. I like to pull myself up a little bit, hold it for 5 seconds, pull up a little bit more, hold for 5 seconds, then go all the way up and hold it for 5 seconds. I then do the same on the way down. I end up doing 3 sets of 3-4 reps. (It’s more about keeping your bis under tension rather than focusing on number of reps.)
Preacher curls with a towel and training partner.
Hold a towel like you would an ez curl bar on a preacher bench and have your training partner hold the ends of the towel. On the way up, have your training partner exert enough resistance for it to take 4-5 seconds to curl up.
On the way down, resist as your training partner is pulling down enough on the towel for 4-5 seconds. 3 sets of 8-6 reps. by the end, you’ll find that your training partner won’t have to resist you as much and you’ll find it hard to curl a 2 pound towel. due to the intensiveness of this, i train bis twice a week and i won’t do this on the same day as the pullups.
[quote]schultzie wrote:
so what about.
Weighted Chin 2x4-6
heavy cheat curls 3x4-6
Pinwheel Curl 3x8-12
then a few days later at home ill do 4 or 5 sets of light barbell curls 10-15 reps with a slow eccentric
[/quote]
Don’t laugh.
Cable curls with a straight bar (for now) shoulder width. It’s even OK to cheat by letting your elbows come forward a bit as you get to the top. You can do them either with your back in whatever machine is applicable where you train and the cable coming up through your legs or just facing the low pulley. The constant tension is killer.
Trust me. Do these once and post back here what you thought.
[quote]Sentoguy wrote:
MODOK wrote:
My bis have always responded to 12 and higher reps for some reason. If I go as low as 8…I get nothing, 10 moderate success, but when I hit 12 and even 15 reps thats when the bis grow for me. It seems to be that way with a lot of the folks I talk to in the gym as well. Just an aside.
This has somewhat been my experience as well (though I’d say 8 would be about as low as I go). Biceps just seem to be one of those muscles that responds better to higher reps for a lot of people.[/quote]
12 to 15 does me pretty good too.
[quote]brian.m wrote:
<<< (and yes, later on i will train biceps, and will do them so they will grow and get stronger obviously, but until i get more meat on my back and shoulders, i looked more narrow and i dont need anything else that makes me look narrow or skinny![/quote]
I really wish a I had a muscle group that grew so easily I could just NOT train it intentionally because I knew it would sprout like a dandelion later on. Or was so advanced that I could start on Arnold style “sculpting”.
[quote]Tiribulus wrote:
Three consecutive posts![/quote]
Whoa!
Dude, where have YOU been?
I’ve been in and out. Really ,really busy on a bunch of offline stuff. Training hasn’t suffered at all though.
[quote]Tiribulus wrote:
I’ve been in and out. Really ,really busy on a bunch of offline stuff. Training hasn’t suffered at all though.[/quote]
Good to see you back posting Tirib. 
[quote]Sentoguy wrote:
Tiribulus wrote:
I’ve been in and out. Really ,really busy on a bunch of offline stuff. Training hasn’t suffered at all though.
Good to see you back posting Tirib. :)[/quote]
Good to see you seeing me Bud =]
just an update. been training 2 weeks with the following workout once a week
DB Curl
3x8-15
DB Hammer Curl
3x8-15
Cable Curl
2x10-15
Forearm Superset (wrist curl/revese curl) on cable
3x10-15
And im only using 45s.
this with some heavy tricep work. has added literally, a little under 1/2 inch to my arms. in fucking 2 weeks. this whole time I had been training in the wrong rep range that my biceps wanted to grow in. holy fuck. I’ll keep doing this workout until im using the 60s for sets of 15
[quote]schultzie wrote:
just an update. been training 2 weeks with the following workout once a week
DB Curl
3x8-15
DB Hammer Curl
3x8-15
Cable Curl
2x10-15
Forearm Superset (wrist curl/revese curl) on cable
3x10-15
And im only using 45s.
this with some heavy tricep work. has added literally, a little under 1/2 inch to my arms. in fucking 2 weeks. this whole time I had been training in the wrong rep range that my biceps wanted to grow in. holy fuck. I’ll keep doing this workout until im using the 60s for sets of 15[/quote]
I’m betting that your arms are “trying to catchup” for lack of a better way of putting it. In other words the fact that you’ve made good gains everywhere else puts your arms in an environment where all they need is a good kick in the ass to reach equilibrium the rest of you. Maybe that should go in the “things I can’t prove, but believe” thread.
totally.
my goal is not to get stretch makrs on my biceps. if they are this weak and im sporting 17s, when my tricepsa re even bigger and my biceps are caught up, i want fucking 18 inch arms.
18 inch arms, 315+ bench, 425+ squat, and 500+ dead and i can called myself jacked.