• FreeTrainers.com Forums
• Strength & Powerlifting
• How to curl more...

Group: Strength & Powerlifting

How to curl more...

wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/25, 01:26 AM It’s one of those frequently asked questions. “how do I get bigger biceps?” Well, everyone reads those routines that are supposed to “add mass and inches to your arms”. They basicly consist of lots of bi and tri work. They consist of lots of curls, and many different types of curls. However, do you really think that a LACK of curls is really what is causing a plateau??? I don’t think there are many lifters out there that suffer from a lack of curls, so maybe it’s weird, but I don’t always agree with these programs. If doing curls everyday isn’t showing an increase in arm size or curl weight, then why add more curls. One definition of insanity is doing the same thing over and over and expecting a different result. You use more than just your bicep when you are doing a curl. In order to curl a weight, you first have to be able to handle it. In holding the weight and stabilizing it on the way up, your upper back does a good portion of the work. However, some people that have been on these curling programs, have built up their biceps to the point where their biceps are able to handle a load greater than there lats can stabilize. If you can’t control the weight and stabilize it, then you can’t curl it. So, I recommend a different type of bicep exercise. Pull ups, chin ups, rows… Anything that works the biceps along with the upper back. Even deadlifting. No, while I am no curling expert, as I actually can’t remember doing curls, I do recognize arm development when I see it. Think about it. Gymnasts have physiques that many bodybuilders would envy. They have very well developed upper bodies, especially considering that many of them have never actually done a curl. Also, as I have recently taken it up as a hobby, many of the rock climbers I meet have very impressive upper back and arm development. Never mind that they have needle legs and there is usually a severe lack of a chest… Just my $.02 -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
	2005/08/25, 03:19 AM key problems: -using other muscles to lift weight -using too much momentum -going way too heavy resulting in #1 -going too light for too many reps -not training key antagonists heavily enough or other stabilizing muscles(triceps, forarms,lats, core, etc) -doing same exercises for too long -using same type of exercises(ie not training brachialis) -probblems with diet(gotta add bodyweight most of the time to add size to arms....~10lb for 1 inch....) KEY FIXES: -do not use momentum(exception on last 1-2 reps for forced reps) -do not swing using lower back or use shoulders....move only at the elbow.... -pause at top for 1-2 seconds and squeeze -lower in a controlled manner.... -use heavy compound exercises that don't necessarily emphasize biceps(chin ups...rows....) -eat more...add 500calories on top of what you normally eat....make it from whole foods/healthy foods.... -train all muscles...you won't have 20 inch arms by never deadlifting, squatting, or doing other big compound exercises.... -for most hypertrophy use....6-8 rep range...where you fail on 8th rep....using the perfect form I described above....controlled 1 sec up, squeeze at top for 1-23 seconds, 1 sec controlled decrease......breath in as you raise the weight...breath out as you lower it....I suggest 1 arm at a time...to focus on the weaker hand....alternating db curls are awesome....start with the weaker hand and do with the strong hand only as many as you did with weak hand.... hope this helps
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/25, 12:02 PM Great tips menace. -train all muscles...you won't have 20 inch arms by never deadlifting, squatting, or doing other big compound exercises.... I really wish more people would pay attention to that one. How often do you see the guy at the gym supersetting bench with curls and then more bench everyday and expecting to get stronger or bigger. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous. \"I hated every minute of training, but I said, don\'t quit. Suffer now and live the rest of your life a champion.\" - Muhammad Ali, Boxer
workoutpat85 Posts: 8 Joined: 2005/08/22	2005/08/26, 02:11 AM when you do barbell curls how far apart should your arms be
itsallmental Posts: 8 Joined: 2005/08/07	2005/08/28, 04:46 PM good post.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/28, 08:13 PM let your arms hang naturally, walk up roatate your hands.....theres your grip. I call this the "natural hang grip' -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
arondaballer Posts: 1,054 Joined: 2003/06/14	2005/08/28, 10:14 PM That's exactly what I do. It really makes my wrists sore if I try to hold barbells a certain way. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/31, 10:32 AM Try some reverse curls with a "natural" grip, too... It will incorporate more brachiallis work, something many people that do the standard, curl routine (dumbbell, preacher, regular, repeat...) are sometimes lacking in. Plus, it is a good forearm and grip exercise. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
	2005/08/31, 11:27 AM hammer curls are also excellent to hit the bracchialis...as are the pull ups....
zak786 Posts: 183 Joined: 2005/03/25	2005/09/02, 05:42 AM The progression on my biceps when curling weight goes up very slowly where as my triceps and legs can use weights 4x the weight used before after a week, how comes? -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/02, 12:48 PM I have said and i will say it again. My 19 inch arms got that big from deadlifting, squating, and curling about 12-14 sets total/week. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
zak786 Posts: 183 Joined: 2005/03/25	2005/09/02, 05:03 PM 12-14 sets of only curls? -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/02, 06:31 PM For biceps? Yes I ususally do 4 sets of barbell curls, 4sets of db curls then either hammercurls and or preacher curls. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
zak786 Posts: 183 Joined: 2005/03/25	2005/09/03, 04:51 AM There 19 inches dude and probably both but more muscle than fat. And mutt thanks for the routine. Does it matter where u place ur hands when curling with an ez bar? Thanks -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/03, 10:00 AM uh... I didn't mean for this thread to turn into a discussion on curling. It was intended to remind people that very few people are lacking when it comes to volume in curls. People do arm routines based on curls and more curls. Do you really think that it is a lack of curls that is keeping people from getting 19 inch arms? -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
zak786 Posts: 183 Joined: 2005/03/25	2005/09/03, 10:02 AM sorry mate....calm down:angry: -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/03, 10:18 AM lol. im calm. I just think the curl craze is a little out of hand. I start a thread on doing OTHER work for arms, such as deadlifting and pull ups, to help with arm development, and the discussion immediately turns to proper form for 3 different types of curls... Notice the first exercise mutt said was deadlifts... Their heavy, and work the whole pulling chain, even if from a static position... -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
zak786 Posts: 183 Joined: 2005/03/25	2005/09/03, 11:05 AM Yeh.....I get a great burn from doing dumbell rows. It takes me ages to burn while curling. -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/03, 12:20 PM Um they are muscle with a thin layer of fat. Why? -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/03, 12:29 PM And not that I have to defend myself or my body, but when you can deadlift like I do do bent rows like I can, squat like I can and yes curl like I do then you can ask that question. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
	2005/09/03, 10:12 PM you want a burn? try doing upper 1/2 of the chin up exercise......my apologies for the burn.... mutt why allow him to drag you down to his level....why bother trying to justify yourself....sick and tired of some guys curling 20s for 100 reps...and bsing about how ripped they are...
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/03, 10:29 PM THanks menace! AS to the ez bar question. I like the inner grip just hits the middle more of my biceps. The outer grip tens to hit the forearms more in my case. I would suggest to you to try out both ans see what ya like more. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/09/03, 10:41 PM jimi1105- thanks for posting this in my gallery mind explaing what you mean? "Mutts arm size doesnt look any different only his gut does" -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
gatormade Posts: 1,355 Joined: 2003/10/01	2005/09/03, 11:28 PM I never do curls. I can do sets of 15 on regular pull-ups though. :)
	2005/09/04, 01:03 AM mutt do you really want that explanation of his?....it's pointless....there were a few people to send me something stupid along those lines to me before via private mail....'delete'...moving on...no point to even waste time....can't please everyone and there will always be people who say crap like that...some people simply refuse to put in the hard work...so they simply point out stupid things.....or accuse you of taking steroids.....i mean what can you do....can't argue with stupid people....or should I say 'ignorant'....who don't know any better....I really don't know how others can feel better about themselves by making someone feel worse himself/herself....i guess that's life....and everyone has the right to voice their opinion/mind no matter how stupid it is.....the beauty of free speech...:)
zak786 Posts: 183 Joined: 2005/03/25	2005/09/04, 12:13 PM That gallery posting thing is quite bad coz sum idiots have the nerve to write bad stuff which 99.9% aint true. Jus if there was a way to delete them. Thanks for the info mutt. And menace, yeh i tried it but I think doing a complete chin up is better. I didn't ask for a burn btw, if I wanted one I would just go and do 3-4 sets of 21s. Thanks -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
	2005/09/04, 12:28 PM That's true....i misread it...I could have sworn someone asked how to get a burn...but I guess i was way off lol.... reason I like partials...is because lower half is more preasure on the forarms and back then biceps......to put more emphasis on biceps I think upper 1/2 is more effective...although full range of motion is also very important...i was throwing it out there as a more of means to mix things up and to shock the muscles....I would rotate the methods....pull ups for brachiallis and chin up for bicep....:)
zak786 Posts: 183 Joined: 2005/03/25	2005/09/04, 02:56 PM yeh i c wot u mean... Coz when u do full motion chin ups ur body sort of leans forward (at the bottom) and das not hitting the biceps. -------------- \"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
kenny_wtf Posts: 195 Joined: 2005/08/08	2005/09/05, 12:44 PM preacher curls are great, i really feel em. hammer curls are great to buld the outer part of the bicep..which will look visible to the outside and will give more definition(it will really help to
mariuz2000 Posts: 6 Joined: 2006/05/13	2006/05/13, 09:38 PM Whats a good routine for increasing strength and size for biceps? I usually just do preacher curls and standing curls to work the biceps. The lat pull down also works my biceps. I dont see much improvement in strength or size though
mariuz2000 Posts: 6 Joined: 2006/05/13	2006/05/13, 09:40 PM Whats a good routine for increasing strength and size for biceps? I usually just do preacher curls and standing curls to work the biceps. The lat pull down also works my biceps. I dont see much improvement in strength or size though
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/05/13, 10:16 PM Wow, he actually just asked for a curling routine. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
bicep Posts: 315 Joined: 2001/01/26	2006/05/14, 11:12 AM I agree, since January I have not been doing any arm direct exercises and my arms getting more defined from pullups and rows and other compound exercises. maybe when you are more advance you can benefit from curls and such, but at the beginner level deadlifts, squats is where the focous should be. However, I might incorporate hummers and reverse curls to develop my forearms and grip more.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/05/14, 10:42 PM Enough about curling, back to a more important topic. How is my bench and how do I get it to be 76432429386423 pounds in a week?:)
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/15, 06:46 AM What you need to do is bench 3x a day 7 days a week. do sets with you feet held up in the air and do reps no less than 30 reps per set. That should work! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/05/15, 07:11 AM Take fish oil and do deadlifts. -------------- Days go by and life drags on.....