stubborn bi's

[mcgaret]

This has been asked a million times - any advice for stubborn biceps. My
tri's react to more volume but My biceps are stubborn. I was thinking of
5 sets of 5 - go the heavy route. I have been switching it up every
workout but they have to be my most difficult body part. Any sugestions?

 

[Local124bro]

I am in the same situation!!!! I can put the weight up but they wont grow either and I have changed my routine every other week for them.

 

[nuknuk]

Stay away from hammer curls, rope curls, preacher curls, and using the EZ bar. These moves will use more forearm, and not get much size. Yes you can do more weight with these moves but to hit the bicep "belly" , stick with barbell curls, dumbells , and cable curls and be sure to keep the wrist straight and at the finish of each curl make your pinky finger the highest of your hand.

 

[NAIR]

Stay away from hammer curls, rope curls, preacher curls, and using the EZ bar. These moves will use more forearm, and not get much size. Yes you can do more weight with these moves but to hit the bicep "belly" , stick with barbell curls, dumbells , and cable curls and be sure to keep the wrist straight and at the finish of each curl make your pinky finger the highest of your hand.

makes sense to me

 

[dreww]

also, I notice that the heavier I go, the more shoulder or back I use. Try to lower the weight and use only isolations exercises, like preacher or a machine. Its easy to feel when you're cheating on those exercises.

 

[BigBastard]

Fill them up with IGF and Syntherol :dj:

 

[Presser]

This has been asked a million times - any advice for stubborn biceps. My
tri's react to more volume but My biceps are stubborn. I was thinking of
5 sets of 5 - go the heavy route. I have been switching it up every
workout but they have to be my most difficult body part. Any sugestions?

Try some old school "21's" with a straight bard, not that ez curl bullshit bar

 

[Oshkey]

makes sense to me

+1, that's what i do

 

[Presser]

be sure to keep the wrist straight and at the finish of each curl make your pinky finger the highest of your hand.

yup, cant go wrong if the pinky finger is highest great advice bro! Its called "supinating"!

 

[mcgaret]

Try some old school "21's" with a straight bard, not that ez curl bullshit bar

thats funny, I just did those the other day. Havent done those in YEARS!!!
Felt pretty good though. If I am using dumbells I supinate (I mean the
pinky thing) out of force of habit. Out of all my body parts. bi's are just the
MOST stubborn. They are there, but for all the work I do they should be
bigger - lol

 

[Local124bro]

yup, cant go wrong if the pinky finger is highest great advice bro! Its called "supinating"!

Im lost explain that in more detail please...

 

[mrfreeze]

Im lost explain that in more detail please...

When you are curling dumb bells, as you are bring it up, twist your wrist so your little finger is higher than your thumb.

 

[BiggerStronger]

twisting your wrist slightly at the top of the movement.

 

[BiggerStronger]

oops should of read mr freeze's post first. lol.

 

[Local124bro]

When you are curling dumb bells, as you are bring it up, twist your wrist so your little finger is higher than your thumb.

Oh... Okay, Ive always done that . Damn genetics is what it is I guess.

 

[AllwaysGrowin]

do 3 sets of 3-4 different isolation exercises(ex.cable curls,straight bar curls, dumbell curls ect,ect..), start the 1st set of each exercise with your normal heavy set weight and do it until failure, then each set thereafter deduct weight and rep to failure... this might spark some growth, it might be that youre just at a plateau, and need to shock em' !!! This has worked for me

 

[dreww]

yup, cant go wrong if the pinky finger is highest great advice bro! Its called "supinating"!

Ive never thought of that. But just doing it sitting here at the desk with no weight, you can really feel the difference.

 

[h8tr3d]

Ive never thought of that. But just doing it sitting here at the desk with no weight, you can really feel the difference.

i thought the same thing! Gonna try it next bi day

 

[saudades]

The reason for doing that is because the bicep's job is not only to move the forearm up and down, it is also to rotate it. When you supinate your palm, it causes a more intense contraction of the bicep, specifically more in the inner head. That's why barbell curls work so well as nuknuk said. That's what I've used for years to work my biceps.

 

[BULKING_N]

Funny enough today I was researching Vince Gironda's drag curls.. Anyone tried those. Im gonna try it tomorrow.

Regarding straight barbell curls, my gym has the very long olympic bar and I simply cant use that too often for the torque is just too much on my wrist so I use the ez bar most of the times. If you take the EZ bar and rotate it 180 degrees such that it allows your palms to be facing outwards rather than inwards, it makes the WORLD of difference on the bicep contraction. It works with the direct line of movement of the biceps IMO..