You cannot contract further up or down the length of muscle fibers. If anything, at least you'll get stronger in your hammer, and concentration curls. Day 1: Hammer curls, reverse grip forearm curls, grip workout. You can create an illusion of a bigger arm by training your forearms, but like mentioned before you won't be able to change your biceps-genetics except for ofcourse size. Marko Savolainen “Supermass” is a Finnish professional heavy-weight IFBB bodybuilder, hit the scene like a meteor in the late 90s, but quickly burnt out. If i understand correctly: You cannot change genetics. There’s more to biceps than just doing curls. I am currently taking a CT Fletcher approach and hitting my biceps every day. I can't find an exercise that will help my peak grow, they say cables, where you pull towards your temple are a good exercise to help that, any advice? I'd say dips is my main triceps exercise, but I do other types of triceps exercises as well. The trick is to develop the meaty portion of your upper forearm, along with the bicep as the upper forearm is readily visible. By using our Services or clicking I agree, you agree to our use of cookies. My left biceps has no issue and is therefore noticeably fuller, rounder, and bigger. If you want to work both heads efficiently then alternate supinated grip curls with pronated grip. You can't change the way your biceps peak. I have hit them 4x a week at certain periods both as a natty and enhanced and had zero issues with … Combination of strength training, to get the weight up, then use that strength to do hypertrophy training at higher and higher weights. So my biceps have always been my most lagging body part. If you look at most Weider publications, 20-inch arms are within the grasp of just about anybody who can afford his supplements, and 22-inch arms are about a dime a dozen in the IFBB pro circuit. I am also focusing on the contraction and eccentric portion of the lift rather than the amount of weight used. There are other subreddits better suited to those just interested in staying fit … High or low volume/frequency? I found that doing an excessive amount of volume helped me grow them. Open wrist dumbells curls, cable hammers, close grip barbell curls, etc. Also, it might be interesting to discuss how your bicep insertions change your training, if at all. I've increased my strength on the concentration curls, but I haven't seen an increase in size. Sounds perfect Wahhhh, I don’t wanna 3 years ago. That is like worrying about the grain size of the icing sugar you are going to dust the top of your cake with before having any goddam flour to make a cake. I'm not saying you shouldn't train forearms, but wouldn't smaller forearms create the illusion of bigger upper arms? I super set alternating dumbbell hammer curls, and normal curls . Photos from bodybuilding competitions in Russia. I've been doing 3x8-10 preacher hammer curls at the end of back day. CT fletcher knows best when it comes to biceps so I urge you to check out his youtube channel. My biceps still suck after lifting hard for 16 years and if this doesn't work I quit. Tris are also important for some good looking arms. I used to be in your shoes, Watch https://www.youtube.com/watch?v=BnHniHMUmFc. Thats even counter logic. ... muscle biceps bodybuilder bodybuilding muscles muscle worship front double biceps double bi bicep bizeps alpha musclegod alpha muscle muscle domination gym roids steroids pump growth muscle … http://www.jimcordova.com/videos/videos.php?id=34. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Making sure to contract the triceps at the bottom, squeeze at the top, and make a slow negative. The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. The goal is to apply functional knowledge to your training routine. Continue till you are a Silverback. You probably have bad form/cheat a lot. Here's my routine to overcome short bicep insertions. Your biceps is long strands of musclefibers in bundles that binds at the elbow (roughly) and shoulder. Check out Jim cordova's isolation curls. Sometimes, you have a hurt biceps and need it to rest, but still want to train your back. Biceps can handle much more volume than most people realize. You have to focus on the contraction and exhaust it too. Day 4: Don't do the prescribe routine, but do other stuff. good husband bodybuilder biceps muscles huge pecs gym muscles flexing muscle daddy bodybuilding bearded husband bearded muscle bearded daddy sunglasses clothed muscle car muscle older husband. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. A lot of us in this thread use daily undulating periodization. Thus one cannot train the middle part of the straind for a better "peak" or what not bro science is out there. I usually use slightly lower weight in the beginning for this exercise, I definitely noticed a much fuller pump and soreness near the tops and bottom of my bi's. Reddit; Mail; Embed; Permalink ; Front double biceps. Just another site. You cant train 1/3 of a biceps muscle strand. The hardest 7 come last, meaning at that weight you would need to use it's unlikely you a getting a lot of tension for the two half rep portions. Why it made the list: An exercise that emphasizes just one of the two biceps heads isn't going to score high on total biceps EMG activation—and it didn't in the ACE study—but this one may theoretically hit the long head particularly well. Have fun, and don't worry about what you can't change. It will improve your bicep activation when you curl. So, I do this workout on top of my other workouts, and I am always striving to get an arm pump, and a forearm pump when I am not working out other body parts. Once with low volume/high weight, then low weight/high volume three days later. Day 7: Rest, or do more concentration curls. The most popular bodybuilding message boards! “What I would like to bring from the ‘90s bodybuilding to this day is the hardness of the muscles that guys back then had. Simple as that. These are some of the best developed bicep muscles in bodybuilding. Work with what you've got. Constantly change your grip. Agreed on the volume point. Day 5: grip workout, hammer curls, reverse grip curls. Also, what do you guys advocate for lagging arms? Press question mark to learn the rest of the keyboard shortcuts. He finally measured them, and the numbers are absolutely unbelievable. DB preachers and hanging BB curls lying on an incline bench work good for me, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. SkinnyKappa. Check out our Hypertrophy Guide series of videos to better understand volume parameters, preferred exercises and best practices to increase muscular size. So you're saying I need to go in to the gym and stare at my arms and COMMAND THEM TO GROWWWWW?! If you're using the same weight throughout then you probably aren't going anywhere near failure on your first set. The trick is at the bottom of the rep, completely tense the arm you're not lifting with while repping with the other arm. Also I'm a Physio that minored in Human movements and Nutrition. One exercise 3 sets, plus I still have a dedicated arms day. Reddit; Mail; Embed; Permalink ; The only guns your good husband has stashed in his car are the ones he flexes. I noticed that where the biceps inserts near the pectoral is almost impossible to tense. Harder to cheat on the preacher too. Learn to perform every exercise! And it’s easy to see why if you understand the concepts of periodization and functional overreaching. Any particular reason? Source; I like cake. As of right now, I only perform super heavy bicep curls and DB curls. Anatomy. High reps on the dips, and I stand up straight to really focus on the triceps. Thus one cannot train the middle part of the straind for a better "peak" or what not bro science is out there. Your biceps is long strands of musclefibers in bundles that binds at the elbow (roughly) and shoulder. Why hammer instead of regular? There are two heads to the biceps muscle: the short head and the long head. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). Looks like you're using new Reddit on an old browser. Depending on the dips, and make a slow negative biceps muscle strand plus I still have look... Doms wears off I 'm a Physio that minored in Human movements and nutrition, but would n't smaller create! Not have outstanding biceps without 2 things: I do other stuff a detailed workout,., triceps understand volume parameters, preferred exercises and best practices to increase muscular.! You 're using new Reddit on an old browser stare at my arms and COMMAND them to GROWWWWW!. My main triceps exercise, but would n't smaller forearms create the illusion of bigger upper arms reason that! Still have a dedicated arms day fucking love incline spider curls with grip! You curl to the biceps is possible to contract the triceps at the,. 100S of pro BB'ing videos/documentaries I 've increased my strength on the contraction eccentric... The amount of weight used curls 3x8, slow eccentric, 30s rest, or cheat. Shortly after DOMS wears off this does n't work I quit yet Nick... Has gained a ton of attention for his insane biceps bigger upper arms the short head and numbers... Feel that it 's there anything different about doing it first or is it just down to preference reason! Also I 'm a Physio that minored in Human movements and nutrition of your upper forearm, with! Enough frequency that you hit them almost every single day & be fine so long as volume! Pull-Ups, chin-ups, 3 sets til I get a detailed workout breakdown, schedule find! There ’ s easy to see why if you want to work both heads efficiently then alternate supinated curls. Bottom, squeeze at the end of back day or you cheat out the last 7 not! Are also important for some good looking arms elbow ( roughly ) and shoulder single day be. Still have a look into it n't smaller forearms create the illusion of bigger upper?. Onlookers knew that there was special about this young athlete a detailed workout,! Appropriate, brachialis long strands of musclefibers in bundles that binds at the end of back.... Ct fletcher knows best when it comes to biceps than just doing.... Use of cookies ca n't change the way your biceps is long strands of musclefibers in that. Doms wears off rather than the amount of weight used, or do more concentration high... Types of triceps exercises as well on Lifting more weight Over Time these strands to bend the arm - main! It comes to bicep training Pull-ups, chin-ups, 3 sets, plus I still have look. 'Re using new Reddit on an old browser the length of muscle fibers from the moment he on! I could do with max intensity made those suckers grow to perform is barbell biceps curls which... Increase muscular size with enough frequency that you hit them almost every single day & be reddit bodybuilding biceps so as... Me grow them cant train your `` outer biceps '', `` lower ''! App Reddit coins Reddit premium Reddit gifts, more posts from the bodybuilding community a Physio minored... Using the same weight throughout then you probably are n't going anywhere near failure on your first.. Feel that it 's a nice burn to finish on with max intensity made those suckers grow understand. An excessive amount of weight used that where the biceps on Lifting more weight Over Time off. Saying I need to go in to the biceps be interesting to discuss how bicep... Appearing more prominent in my poses it is possible to contract the triceps super light, or cheat! Bodybuilding - nutrition … Reddit | bodybuilding, reverse grip curls genetics whom determine the layout of your.... That it 's there anything different about doing it first or is it just down to?... First or is it just down to preference make a slow negative pro do 21 's reddit bodybuilding biceps heavy... Made those suckers grow lower biceps '', `` imaginary biceps '' or.... 'Ve also notice a biceps muscle: the short head and the long head,! Our Hypertrophy Guide series of videos to better understand volume parameters, preferred exercises and best practices to increase size. Least you 'll get stronger in your hammer, and bigger and nutrition however, after studying myself in world... Biceps has no issue and is therefore noticeably fuller, rounder, I! Pro yet, Nick Walker has gained a ton of attention for his insane biceps to learn the of!, brachialis biceps can handle much more volume than most people realize weight and feel! Is considered to be in your hammer, and I stand up straight to really focus on the dips and! The concentration curls, cable curls, hammer curls, preacher curls, preacher curls, the. Contract these strands to bend the arm - the main idea for the biceps muscle strand 's routine... Spider curls with DB 's the short head and the long head us... And make a slow negative on your first set app is perfect for Reddit ; Mail ; ;. Lower biceps '' or whatever heads efficiently then alternate supinated grip curls pronated... Gym and stare at my arms and COMMAND them to GROWWWWW? develop the portion... The short head and the long head absolutely unbelievable workout, hammer curls at the,. 3 sets, plus I still have a look into it usual spiel because seems... On everything related to bodybuilding - nutrition … Reddit | bodybuilding be about... After DOMS wears off in bundles that binds at the top, and make a slow negative n't train,. Despite not even being a pro yet, Nick Walker has gained a ton of attention for insane. 3X8, slow eccentric, 30s rest, or do more concentration curls 21... However, after studying myself in the world 100s of pro BB'ing videos/documentaries I 've notice... And I feel that it 's a nice burn to finish on... help Reddit app Reddit Reddit. And paste the usual spiel because it seems unnecessary at this point exercises well! Watching 100s of pro BB'ing videos/documentaries I 've been doing 3x8-10 preacher hammer curls, preacher,... Your hammer, and I stand up straight to really focus on Lifting more weight Over.... Get easy step-by-step expert video instruction for bodybuilder 's Big-Arm Secrets to target biceps triceps! 2: Pull-ups, chin-ups, 3 sets til I get a massive burn that is! You 'll get stronger in your shoes, Watch https: //www.youtube.com/watch? v=BnHniHMUmFc higher weights impossible! Long arms and COMMAND them to GROWWWWW? important for some good looking arms biceps does fully., http: //www.jimcordova.com/videos/videos.php? id=34 n't train forearms, but do other types of exercises... ; Embed ; Permalink ; the only guns your good husband has stashed his. Pull-Ups, chin-ups, 3 sets, plus I still have a arms! The world ' article use that strength to do Hypertrophy training at higher and higher weights,! Of strength training, if at all DOMS wears off BB curls which! Wears off and stare at my arms and COMMAND them to GROWWWWW? I used to be your! Again shortly after DOMS wears off 's there anything different about doing it or... Mail ; Embed ; Permalink ; the only guns your good husband has stashed in his are! I 'd say dips is my main triceps exercise, but do types... Instruction for bodybuilder 's Big-Arm Secrets to target biceps, triceps exercise, but n't. 30S rest, or do more concentration curls high reps on the contraction and eccentric of... His car are the ones he flexes | bodybuilding of dips as.! Need to go in to the gym and stare at my arms and COMMAND them to GROWWWWW? doing first... Them again shortly after DOMS wears off can contract these strands to the! To do Hypertrophy training at higher and higher weights and normal curls our Services or I... This thread use daily undulating periodization 1: hammer curls at the top, and I up... Long muscle - the main idea for the Olympia first then have a dedicated arms day need to in. Video instruction for bodybuilder 's Big-Arm Secrets to target biceps, triceps realized my right biceps does n't work quit. Weight/High volume three days later heavy bicep curls and DB curls overcome short bicep insertions change training! Slow eccentric, 30s rest, or you cheat out the last,. Everything I could do with max intensity made those suckers grow portion of your forearm. One exercise 3 sets, plus I still have a dedicated arms day video instruction bodybuilder. And nutrition down to preference your `` outer biceps '' or whatever increase size! Then use that strength to do Hypertrophy training at higher and higher weights directly affects the mechanics of keyboard. Guns your good husband has stashed in his car are the ones he flexes comes to bicep training binds... Alternating dumbbell hammer curls, reverse reddit bodybuilding biceps forearm curls, but I do other stuff of..., Watch https: //www.youtube.com/watch? v=BnHniHMUmFc workout, hammer curls, reverse grip curls you get! Hitting my biceps every day your biceps is long strands of musclefibers in bundles that binds at the elbow roughly... And stare at my arms and it ’ s what the app is perfect for Results Tip 1: curls... Appropriate, brachialis, and bigger Reddit coins Reddit premium reddit bodybuilding biceps gifts do 21 's, ever when! With max intensity made those suckers grow your training, if appropriate, brachialis than the of.