Anyone elses tris over power there bis

[footballcat]

My bis are so far behind my tris, i do bis once a week, and when i do them, i do too sets, one heavy and one to isolate them

4x5 50lb dumbell curls
2x10 80# preacher curl

I dont know what else to do, i need some ideas

 

[BLEED GREEN]

Regular(heavy) barbell curls where you never let the bar get more then 2 inches in front of your chest' 4 x 6/10 x 3 sets
Incline bench curls(keep you head back on the pad) set the incline low(about 30degrees above paralell) 4 x 6/10 x 3 sets

 

[Bestquads]

Cable curls are really good u can hit reall good weights doing em and at the same time keep your form to almost perfect.

reverse curls with the barbells are pretty good too rember when doing them though not to jerk but to continue the motion slowly and go down to a thrid above paralell(about 60 degree angle off ur ellbows)

u can try two handed fly where u keep ur arms at a paralell level and do the work bending at the elbow rember to open up as wide as u can for this excerise

hmmmmmmm

u can also do a nother exercise that i think is the best cable exerise around (a lee priest favourite )the form is as follows :

On the cables set the bar on the lowest setting vertically then while holding the bar in on hand step over the bar(hence put ur back to the frame standing as straight as u can (which isn't gona be very striahgt becuase the cable will be sratching at ur balls before u get too striaght )the curl it up wards u'll find it's a good for peaking the little blubl on top of the biceps (a blub i must mention i don't yet have )and that u can do less in this way then in a regualr cable curl and that is cuz this form of doing cable curls totaly puts ur back out of the equation making it impossible for u to use ur back to jerk the weight up (ah come on i know u all do hell i do it )

i'll let u know if i remeber any more but three or four exersies provided u do a lot of sets should be enough for ya .

 

[MUCH BIGGER]

Your Tri's are naturally going to over power your Bi's since your Tri's make up about 2/3rds your of your upper arm mass. But if you are looking to build them up more I recomend partial reps. Use a wt close to your 1RM and do 2 to 3 sets of preacher curls until failure. Start in the up position. Lower the bar about 4-5 inches and then bring it back up keeping tention on the muscle at all times. You will need to have a spotter or you can use dumb bells and spot yourself. This will really stress th muscle and stimulate growth.

 

[bigshug]

my biceps suck, so yes my triceps overpower them......

I've started working biceps in the squat rack though, I hear that makes everyone happy

 

[pudgy]

do alot of hammer movements for a peak wich will creat the illusion of a bigger bicep. Also do 21's at least two sets of them per work out and your arms will grow like hell.

 

[weight77`]

I dotn think it is so much the movement (even though I live and die by heavy barbell curls) it is how much you stress the fibers....I see so many guys in the gym swing there elbows back when they curl....heavy or light....and everytime this happens it takes all the pressure off the bicep and puts it in the fron deltoids of the shoulder....I am not one of those guys who stresses real strict from but with bis it is a very important issue.....I feel it is less important with compound movements....I also do cheat lifts in phases....

21's do work I used to do them and they will smoke your biceps....

 

[sbd_gfh]

I agree with Much Bigger. The tris will and should overpower the bis. They are a bigger muscle group. Now as far as increasing their size I have found that they get a lot of work when I do heavy seated rows. You can use a lot more weight than with curling movements. This helps recruit more muscle fibers.

 

[footballcat]

thanks for the replys guys, today ill do so seated rows, on the incline bench, followed by 21s.

I just feel that bis are tiny, really small when compard to my tris

 

[BLEED GREEN]

Go curl in the squat rack.......

 

[footballcat]

NO

 

[Max-HC]

When i do concentration curls the burn feels deeper into the muscle .yes tris way better than bis.

 

[pudgy]

Go curl in the squat rack.......

bwahahaha ill kill the next $&%^#&^%& that does this.

 

[BiggerStronger]

Go curl in the squat rack.......

bwahahaha

 

[alpineslide]

I've started working biceps in the squat rack though, I hear that makes everyone happy

Everytime I see that in the gym I think to myself....this guy really needs a severe ass kicking

 

[footballcat]

thank you Alpineslide, it drives me insane, thats why they have curl racks. But people at college do not realize it

 

[mailboxkillR]

21's and pyramiding barbell curls(in the squat rack)

 

[footballcat]

no bis n the squat rack, fri it was crazy, thats all everyone did today

 

[rugbythug]

I always to my curls in the squat rack. Then I go squat with the curl bar- It is the Wieder Work Out Confusion Principle.

 

[footballcat]

rugby does that work well