1. #1
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default Not happy with your biceps?

    Not happy with your biceps? Drop the heavy loads for a while and do 100 reps of empty barbell curls.
    .
    Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing a lot of work or getting a lot of tension. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down.
    .
    Do This Instead: For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. (Or use whatever weight allows you to barely hit 100 reps or close to it.) Do this twice per week on nonconsecutive days. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. If you can't do the 100 reps nonstop then work towards that goal.
    .
    Doing this twice a week, with no other biceps work, caused my biceps to grow a lot in only two months. But like any training stimulus, it's going to have its effective time limit. Once I could do 200 reps nonstop I didn't see the same type of growth that I did over the first 8 weeks. But if your biceps growth has been stuck, try it
    Get It Done!

  2. #2
    MuscleChemistry Member Board Certified Psy.D

    Join Date
    Aug 2013
    Posts
    375
    Rep Power
    0

    Default

    Too many guys and gals do this and quite honestly in my opinion it’s because they just really don’t know how to work out to begin with. The entire concept of making a muscle work just escapes them. That’s why I laugh when people tell me that they can curl 80 pounds with one arm. I’m like yeah OK let’s see you do that with witnesses under scrutiny LOL killer arms come from Buku reps and full extension and contraction. However there are those that also just don’t have the genetics for good biceps. But I agree with you that so many guys just care about weight and will do whatever it takes to lift it even if it means cheating. I’ve trained multiple people who always argue with me when I tell them to put less weight on.


    Sent from my iPhone using Tapatalk
    Likes Beti ona liked this post
     

  3. #3
    BigZ MC Site Admin Board Certified MD

    Join Date
    Jul 2013
    Posts
    2,106
    Rep Power
    2147485764

    Default

    It took me a long time to figure out the less weight thing. I've been training with reduced weight but more intensity focused on getting the right contraction, and it has made a huge difference.
    Likes JackSteel liked this post
     

  4. #4
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    I have thick biceps but not the nice shape and peak.
    Get It Done!

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in