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  1. #1
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    Default Are You Working Your Biceps To Their Fullest? - by Nelson Montana
    ARE YOU WORKING YOUR BICEPS TO THEIR FULLEST?

    (You May be Surprised)
    There'll be no preface to this article. There isn't any need to discuss the appeal of
    the bicep muscle and its importance to one's overall appearance. Everyone
    already knows that. Instead, let's get right to the point: Biceps training is probably
    the most simple form of all bodybuilding exercise, yet thousands of bodybuilders
    fail to stimulate bicep growth with ample success. There's a reason for that.
    There's also a solution. If you're among those who never seem to get a good
    bicep pump and would like to rectify the situation, read on.
    You're Not Going To Believe This, But...
    Although it's rarely addressed, the standard curl doesn't directly affect the bicep -
    - at least that's the case with some people. It all comes down to your anatomical
    make-up. For an unlucky bunch, the main contributor is the brachialis muscle,
    which runs underneath the outer part of the bicep. That's the muscle most
    responsible for drawing the hand toward the shoulder. Naturally, as the
    resistance is increased, the muscle fibers of the bicep come into play, which is
    why heavy curling will increase bicep size. Simple, right? Maybe not. Since
    everyone's point of insertion is different, for some, the brachialis may absorb the
    majority of stress, thus, the biceps function becomes limited. In other words, the
    biceps will only receive as much stress as the brachialis will allow.
    More Weight = More Growth. But Where?
    The obvious solution of increasing the stress on the biceps would be to simply
    increase the weight, but as many of you may have realized, that tactic doesn't
    always work. Have you ever used an extremely heavy weight for curls only to
    wind up with sore forearms the following day? That's because the additional
    stress was, once again, handled by the brachialis. They're a very efficient
    muscle. Unfortunately, by being so efficient, they rob the biceps of additional
    growth stimulation. You may be able to lift more and more weight, but the biceps
    remain the same size. Very frustrating.
    A New Angle On Things:
    If you're an advanced bodybuilder, you may have tried a series of angles in order
    to better isolate the bi's. This is a necessary part of anyone's training. We all
    need to discover how to hit a muscle with the optimum force and in the case of
    the biceps that won't budge, the key is to try and eliminate the brachialis as much
    as possible.
    Whatever Works Best --Do The Opposite.
    By examining which movements most directly work the brachialis, we can
    comprehend what not to do. Hammer curls, for instance, will work the forearms
    and brachi and, interestingly, are easier than standard biceps curls. There's no
    wonder a cambered bar was once referred to as an "EZ" curl bar. Sure, you can
    handle more weight -- because it takes the strain off of the bicep! It would then
    stand to reason that positioning the wrist in as opposite a direction as possible
    would take the stress off of the brachialis and place it more onto the bicep.
    Therefore, keeping the wrist as straight up as possible will stress the bicep more
    directly. In the case with dumbell curls, keeping the wrist a little outward with the
    pinky higher than the other fingers is better yet. Of course, when doing barbell
    curls, a wide grip with a straight bar will most directly work the fibers central to
    the bicep.
    Don't Preach.
    The preacher curl is a favorite among many bodybuilders but it, too, is more of a
    brachialis exercise. Think it builds the lower bicep? Can't happen. The entire
    bicep is either activated or not. There is no "lower" bicep. What the preacher
    bench does is alleviate stress at the top of the motion making it essentially a
    "half" curl. So why is it that many champion bodybuilders exalt its effectiveness?
    It comes down to anatomy. In a fortunate few, such as the phenomenal Larry
    Scott, the brachi will develop under the bicep resulting in a higher "peak." We
    should all be so lucky.
    The Laid Back Approach:
    Going with the "opposite" concept, the best way to circumvent any assistance
    from the brachialis would be to not lean forward, as is the case with the preacher
    bench, but to lie backward. Incline curls on an angle of 45 degrees or lower, will
    place greater emphasis directly on the biceps. Eliminate preacher curls from your
    routine and replace them with an equal amount of sets of incline curls and you'll
    notice the difference immediately.
    A Unique Cable Curl For Bigger Bi's:
    If that deep down ache in the pit of your biceps has been eluding you, here's a
    movement you're really going to like. Pay special attention to how it's performed,
    for any deviation won't bring the desired result.
    Set the cables on each end of the station at their lowest position.
    Use a weight that will allow for good form. It's better to go for more reps than to
    cheat with too heavy a weight.
    Grab a handle with each hand using an underhand grip and step forward so that
    your arms are drawn slightly back.
    Keeping the elbows as close to your sides as possible, curl the weight up.
    Do not allow the elbows to be drawn up during the curl! This is important!
    Jutting the elbows up will only displace the stress onto the anterior deltoid and
    the pectoral minor. Keep the arms down and your elbows back and let the biceps
    take on the strain.
    Don't let the fist "curl" toward you. Keep the wrists level throughout.
    Come to a complete contraction. Squeeze hard at the top of the movement.
    Do 10 reps and keep the rest between sets to under a minute.
    Try and make this move the only exercise you use the next time you work biceps
    and concentrate on making the biceps work throughout the concentric and
    eccentric movement. Six to ten sets should get the job done if the intensity is
    high.
    If you've been getting better at curling but have no additional bicep size to show
    for your efforts, the problem may be that you really haven't been working your
    biceps at all! Start applying some of these bicep isolating techniques and you
    soon may realize that there's a lode of untapped muscle on those upper arms.
    Dig in and get it.
    Last edited by StoneColdNTO; 06-21-2003 at 07:15 AM.
    Stone Cold..............................Never Too Old



    Disclaimer: Steroidology.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment purposes only.

  2. #2
    Junior Bodybuilder Exkon's Avatar
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    I like this article, thanks stone

  3. #3
    Junior Bodybuilder TechChemY's Avatar
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    good read sc....thanx

  4. #4
    Novice Systema's Avatar
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    Great info, I may try some incline curls and see how they work.

  5. #5
    Eze
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    Originally posted by Systema
    Great info, I may try some incline curls and see how they work.
    you will love them Bro!

  6. #6
    YellowJacket
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    Bump- Ive read all these muscle training articles you've posted brother, you do a kick ass job over here SC....

  7. #7
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    i disagree with EZ bar vs. straight bar, straight bars work my forearms more than anything, i barely get a good feel on my bis, unless i go super light.

  8. #8
    Junior Bodybuilder Sensei Miagi's Avatar
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    Originally posted by iced
    i disagree with EZ bar vs. straight bar, straight bars work my forearms more than anything, i barely get a good feel on my bis, unless i go super light.


    hmmm, i find that hard to believe...not that it isnt true...maybe its just your arm structure....do what works for you brother

  9. #9
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    Is it just me, or do straight bar curls put your wrists in an unatural postion.Straight bar curls cause me pain ,easybar curls are much more comfortable for me when going heavy

  10. #10
    Novice Systema's Avatar
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    Originally posted by Easto
    you will love them Bro!
    Just did arms today, the incline curls were great, I am definitely substiuting those for preacher curls. A better pump.

  11. #11
    -Flesh Eater- caladin's Avatar
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    Incline Curls realy kick the crap out of my biceps! I found that once I used these as the base of my Bicep workout I strated growing!

  12. #12
    Olympian Bodybuilder Fyre's Avatar
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    I always do incline curls, they're awesome. What i found when i started doing them is how little weight that I had used and still got a great pump! They really force you to work just the biceps. I love them.

  13. #13
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    Originally posted by 70w30
    Is it just me, or do straight bar curls put your wrists in an unatural postion.Straight bar curls cause me pain ,easybar curls are much more comfortable for me when going heavy
    The straight bar used to be painful to me too until the tendonitis in my forearm got so bad that I had to go to therapy. The ROM exercises that the therapist gave me really helped.

  14. #14
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    Default The ROM excercises
    What is the Rom excersise gorilla ?

  15. #15
    Junior Bodybuilder Sensei Miagi's Avatar
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    Originally posted by 70w30
    Is it just me, or do straight bar curls put your wrists in an unatural postion.Straight bar curls cause me pain ,easybar curls are much more comfortable for me when going heavy

    uncomfortable exercises are usually the best for your muscles.....deads arent comfy, barbell rows arent comfy, last time i did squats it wasnt comfortable

  16. #16
    Olympian Bodybuilder Fyre's Avatar
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    I myself prefer straight bar curls for bicep development over the ez curl bar.

  17. #17
    Special gorilla_boy's Avatar
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    Default Re: The ROM excercises
    Originally posted by 70w30
    What is the Rom excersise gorilla ?
    supinate your palm as far as possible with arm outstretched and hold for 3, then pronate and hold for 3. repeat for 4 sets of 10 on each arm

  18. #18
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    Well.. asshole... I usually do hammers followed by curls..(dumbell) but I decided to try incline curls as I haven't done them for a few years...needless to say my biceps are as sore as Almighty's mouth right before he was given Modship here.......... wow...... talk about some good pain........

  19. #19
    Community Veteran house1's Avatar
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    supinate your palm as far as possible with arm outstretched and hold for 3, then pronate and hold for 3. repeat for 4 sets of 10 on each arm

    yup , will work wonders. i had a therapist show me that when i was going to therapy for my blown out knee.

    like everything else they need to be stretched and thats a good way of doing it.

    another thing is before quad workouts jump on the treadmill backwards on its highest angle for 5 to 10 minutes [slow steady pace]. it really gets the blood flowing

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