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Thread: Stubborn Biceps and Growth
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02-23-2009, 12:04 AM #16
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02-23-2009, 12:05 AM #17
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I'd also experiment with rep ranges. If you max out on a curl with good form, rest 10 minutes, then take 80% and do as many reps as you can, you can get an idea of what you should be doing. If you can only bust out 4 reps for example, doing sets of 10-12 isn't doing much good for growth for those muscles.
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02-23-2009, 12:06 AM #18
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02-23-2009, 12:11 AM #19
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02-23-2009, 12:13 AM #20
Frosty that was very informative. Thank you for taking the time to respond and offer advice. I honestly have very strong biceps. You make a valid point with the rep range though. I was keeping my rep range between 6-8 on my arm workout. Someone once told me that I might want to try just higher reps and see if that works along with spot injects.
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02-23-2009, 12:14 AM #21
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02-23-2009, 12:18 AM #22
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02-23-2009, 12:25 AM #23
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02-23-2009, 12:44 AM #24
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02-23-2009, 12:47 AM #25
If you mean the 7's, the best way to tell is this. It should be hard to acheive your 8th 9th, and 10th rep in sets 5-7. Pump doesn't necisarily mean light weight.
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02-24-2009, 04:10 PM #26
i like fst-7 sometimes too.
i would also recommend "drag curls"...
Google it and you should get a bunch of hits.
great exercise that feels really different and really burns the bi's
here's a good explanation of them:
http://www.davedraper.com/pmwiki/pmw...aBodyDragCurlsLast edited by joe-yamma; 02-24-2009 at 04:25 PM.
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02-24-2009, 04:20 PM #27
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Reverse curls will also help with the elbow and wrist pain most likely.
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02-24-2009, 06:14 PM #28
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Agree with the drag curls. When I hit sticking points, I actually go ultra isolation. Meaning, I perform exercises with a technique that completely isolates the muscle and takes as many secondary muscles out. Drag curls are a great example.
Really isolating the bicep (elbows way back on an incline bench, for example), really focusing on merely contracting the muscle is the key. Remember, moving the WEIGHT should only be a RESULT of contracting the muscle........never the goal. If you can't fully contract the muscle with a given weight for a given number of reps, lighten it up. Preacher curls performed a particular way are great. Barbell curls in a bent-over, 90 degree position done very strictly are great as well.
Also agree with the brachialis being a big arm booster too. Bis are a relatively small muscle to begin with. Let's not over-emphasize how big they need to be to have BIG ARMS.
Finally, when really stuck in a rut, I like to "run the rack". Take a 20lb dumbbell (or wherever you want to start) and do 4 very strict reps (elbows back, contracting hard at the top for a 3 count, lower relatively slowly as compared to ascension). Then, move up to the next weight in line (unless the dumbbells are out of order, LOL) and repeat. Do this until you cannot get 4 strict reps. Then move back down the rack. Do this for 3-4 sets.
Your arms will thank you for it.
But, I agree with fascial stretching as well. Combine it with this technique when the blood has engorged the muscle, and you'll really benefit.
Regarding the number of sets...........do not OVER-PUMP. Pump is good (not necessarily an indicator of muscle building - agreed......but in general = good), but too much pump will cause you to LOSE pump. Your capillaries will constrict and you'll lose it. You have to master your own pump.
My .02
good luck!
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02-24-2009, 06:23 PM #29
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.......forgot to mention............mine are only 18.5 inches cold, so to paraphrase others here, maybe I'm not the one to listen to either, LOL!
Good luck anyway and let us know what works for you......THAT is what really matters.
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02-25-2009, 07:41 AM #30
as joe-yamma said....try drag curls they have worked well for my lagging biceps
i would also recomend incline curls. they are not a very common exercise but they give a great stretch and since i have started using them my arms have grown. just lie down on an inlcline bench and let your arms hang and keep holding them back and make sure you only curl from the elbow not the shoulder.
someone else metioned reverse curls which is also a great exercise for the brachials which are needed for upper arm development
i would also recomend heavy stretching AFTER the work out...streching during a work out can reduce strength and lessen the overall load you use.
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