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Group: Experienced Exercise

Bicep Mass

scott19 Posts: 5 Joined: 2004/06/15	2004/06/19, 04:23 PM Hey everyone, i am wondering abut bicep mass because i have a good peak and decent height but i would like to add some mass and lenght. What excersices will encourage this kind of growth? Thanks for any help, Scott
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/06/19, 04:46 PM Standing straight barbell curls -------------- Message deleted by moderator due to unsuitable content for this board.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/19, 05:41 PM I take it you want big arms, to get big arms you need big tris.......they are 60% of the arm mass. my personal favs bb curls pretcher cable curls con hammer curls revers bb curls hercules's -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/19, 08:08 PM sorry for triceps close grip benches db skull crushers ez bar skull crushers over head tricep extensions rope pull downs -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
scott19 Posts: 5 Joined: 2004/06/15	2004/06/19, 08:30 PM Thanks for everything. Just one more question for andrew could you tell me what hercules's. thanks again Scott
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/19, 08:34 PM Have to be in under 2 cable stations........putthe handles on the top pully, grab the left, and righ, and stnd with arms straight , shoulders relaxed.......and curlboth arms at same time( double bicep pose) count 1 2, then slowly uncurl your arms. YOu can alternat arms as well, hold a curl in one arm and straighten the other one. Lots of fun -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/06/20, 10:45 AM To get more length, make certain you do full range motions. That is take the weight all the way down, on standing curls(straight bar is best for mass), and preachers. Use a supinated grip for your mass exercises(anchored type), and a hammer or pronated grip for the bicep brachialis. Remember, there are two muscles in the biceps, thus the name biceps. And as Andrew well points out, don't forget your tri's. Without good tri's, you will never have huge arms. Tri's are 2/3 of your arm size, and much more functional. Bi's are mainly a show muscle. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
senseless Posts: 10 Joined: 2004/06/24	2004/06/25, 09:39 PM I know it's kind of old school, but I Vince Gironda used to preach reverse arm curls with the elbows back to build biceps mass. It seems to me that they would work more to peak than mass, since it's really just a two-handed hammer curl. I do them with an EZ bar and certainly feel it. Andrew is absolutely correct, though. If you want big arms look to your triceps.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/06/26, 08:36 AM This is exactly correct. As mentioned in my post, a hammer or pronated grip(reverse arm curls as you call them) will build the brachialis. Many forget about this. ============ Quoting from senseless: I know it's kind of old school, but I Vince Gironda used to preach reverse arm curls with the elbows back to build biceps mass. It seems to me that they would work more to peak than mass, since it's really just a two-handed hammer curl. I do them with an EZ bar and certainly feel it. Andrew is absolutely correct, though. If you want big arms look to your triceps. ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/26, 04:50 PM with out the brachialis just as much, it makes your arms look more 3-Diminsional. IF not you have big upper arms and papper thin forarms. People see your forearms alot more, than your actual arms, so that needs work too. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
fouts Posts: 156 Joined: 2003/09/03	2004/06/29, 03:24 PM I read somewhere that you should use a supinated grip with your hands close together for mass. I do preacher curls with my hands about 6 inches apart and I have actually seen a noticable difference in appearance. I was doing my curls with a pretty wide grip before.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/29, 08:12 PM Also, you can do incline db curls. They add mass and peak to the bicep as well.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/29, 08:14 PM any one tried spider curls? its and intresting one! -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
benching Posts: 125 Joined: 2004/03/14	2004/06/29, 08:44 PM ????
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/30, 03:32 PM get an incline bench........and either some dumbells or a ez curl bar.........put your knees on the set and let your body be supported by the incline( 45degrees is best). Now grab your dumbells or ez curl bar.....with a regular grip liek you normallly would. Let your arms hang straight, then curl......lower it controlled then lower it again to straight arm posistion. Keep elbows immmobale.Don't swing the weight to cheat. with the incline you can't chea any,and the arc of the curl is always downward and not harder at botom or top like standing curls are. :dumbbell::dumbbell: -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
italian_boxer Posts: 82 Joined: 2005/03/01	2005/03/04, 12:05 AM big andrew what are spider curls?
Berginyon Posts: 42 Joined: 2003/11/26	2005/03/04, 01:49 PM He just explained how to do them in the post above yours.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/03/04, 03:52 PM Italian Boxer please stop resurecting old post that are already answered!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/05, 12:42 AM wow, this post is older than... my dad
italian_boxer Posts: 82 Joined: 2005/03/01	2005/03/05, 12:44 AM justin i resurect old posts because they interest me and if u dont feel like answering them then dont, quit busting my balls
	2005/03/05, 10:52 AM italian boxer noone is trying to 'bust your balls' but you seem to be missing the straight forward information that's already given in the posts.... why ressurect old posts when either the person hasn't come back in months? or the question you're asking is already explained? if you got a question....SEARCH for key words at the boottom of the page...most of these questions have been answered to nausea...if it's something particular to you...like a modification to your lifting/nutrition program then fine...post your question...or bring up a relevant thread....just don't do it randomly....justin and I are not picking on you...it's just basic etiquette that we're trying to explain ...it's just frustrating to see it time after time...I mean what's the point of bringing up a year old post when the guy hasn't come back...and/or say something which either has been said or isn't even relevant...just think about these things before you post.... good luck with your training
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/03/05, 01:07 PM Well put menace:)