Bi's exercises
- Thread starter Shovel
- Start date
B
bufbiker
Guest
For me all I do is 5-6 sets of Olympic Bar curls. You work biceps in so many other exercises and they are such small muscle group comparatively I think they get overtrained a lot.
And I've got some big guns.
But to be honest I used to do a lot more which built the foundation for what I have now.
My arms grow easily though and get too big too quick which throws proportion out the door.
And I've got some big guns.
But to be honest I used to do a lot more which built the foundation for what I have now.
My arms grow easily though and get too big too quick which throws proportion out the door.
D
Dawgpound_Hank
Guest
Right now its db curls, preachers and end off with ez-bar 21's. Two working sets on each leaves me pumped like I'm ON. 
A.B
VET
- Joined
- Jun 3, 2004
- Messages
- 2,330
I really hate doing arms nowadays. Especially biceps. After a back day though I'll do 21's or bb curls for reps. I have benefitted from lighter weights and more reps when it comes to arms. I feel the arms get used to the heavy lifting of back and chest etc and changing up doing lighter weight and volume really hits em
BikerTrash
Vet
- Joined
- Aug 26, 2011
- Messages
- 2,122
I do a mixture of BB curls, Preacher curls ,and ocasionally the incline DB curls .Im not sporting no 19" guns but I wish I was .
I have noticed the 21's with the Olympic bar and lighter weight really get the Bi's Pumped .
I started using the low cable with the Rope and using it as a bicep curl tool and it seems to help the stretch ,
I have noticed the 21's with the Olympic bar and lighter weight really get the Bi's Pumped .
I started using the low cable with the Rope and using it as a bicep curl tool and it seems to help the stretch ,
B
bufbiker
Guest
Try a 45 and a quarter on each side for real growth!
BikerTrash
Vet
- Joined
- Aug 26, 2011
- Messages
- 2,122
These right here ^^^^^^ are the shit for sure ....I like these, Darkness , I am assuming you are meaning the standing slightly bent forward with your elbows behind you draging the bar from the front waist up your chest ?
Darkness
VET
- Joined
- Apr 29, 2011
- Messages
- 5,657
Yes
M
mrhtbd
Guest
Did cheat-barbell curls for years and they mostly made my traps bigger.
(Eventually got 200 for 6 though, he, he.)
Now I have a unique way to train biceps which I invented myself, I call it, "Mrhtbd's 6-minute arms!"
This is how I do it:
I put the rope on a low pulley and do bicep/tricep supersets.
I put it on 70lbs and do hammer position rope curls x 12 reps,
then I kneel down, twist a bit to my right to grab both individual ropes at the rubber stoppers, hook my outer (right-hand) thumb under the inner (left-hand) one and swing the rope up and over my head. At the same time, I am facing away from the pulley, leaning slightly forward, and have elbows pointing up and forward. (Almost like a standing French curl, but kneeling and with a rope). Whew!
Anyway here's my set: (non-stop and done in about 6-7 minutes):
Curl 70x12 SS with kneeling rope tricep extension for 12
Curl 80x12 SS Kneeling Tri-extention
Curl 90x10 SS Kneeling tri-ext.
Curl 100x10 SS Kneeling tri-ext.
Curl 110x8 SS Kneeling tri-ext.
Curl 120x6 SS Kneeling tri-ext.
Now here's the topper for the full pump:
I lower the weight to 50lbs and do
Curl 50x40 SS Kneeling Tri-ext.
I've been doing this since the late 1980's and originally put it together to lengthen my bicep (hammer) and get a tear-drop shape in my tricep.
It took me two years to add 1/2" to the drop in my triceps, from armpit to elbow as seen in a double-bicep pose.
(Eventually got 200 for 6 though, he, he.)
Now I have a unique way to train biceps which I invented myself, I call it, "Mrhtbd's 6-minute arms!"
This is how I do it:
I put the rope on a low pulley and do bicep/tricep supersets.
I put it on 70lbs and do hammer position rope curls x 12 reps,
then I kneel down, twist a bit to my right to grab both individual ropes at the rubber stoppers, hook my outer (right-hand) thumb under the inner (left-hand) one and swing the rope up and over my head. At the same time, I am facing away from the pulley, leaning slightly forward, and have elbows pointing up and forward. (Almost like a standing French curl, but kneeling and with a rope). Whew!
Anyway here's my set: (non-stop and done in about 6-7 minutes):
Curl 70x12 SS with kneeling rope tricep extension for 12
Curl 80x12 SS Kneeling Tri-extention
Curl 90x10 SS Kneeling tri-ext.
Curl 100x10 SS Kneeling tri-ext.
Curl 110x8 SS Kneeling tri-ext.
Curl 120x6 SS Kneeling tri-ext.
Now here's the topper for the full pump:
I lower the weight to 50lbs and do
Curl 50x40 SS Kneeling Tri-ext.
I've been doing this since the late 1980's and originally put it together to lengthen my bicep (hammer) and get a tear-drop shape in my tricep.
It took me two years to add 1/2" to the drop in my triceps, from armpit to elbow as seen in a double-bicep pose.
B
bufbiker
Guest
mrhtbd makes a point that I meant to add.
I know the question is about biceps, but the triceps are where the real size comes in to play. Large triceps make for massive arms.
I know the question is about biceps, but the triceps are where the real size comes in to play. Large triceps make for massive arms.
D
Dawgpound_Hank
Guest
Speaking of curls, one of the most remarkable feats of strength I ever witnessed first hand was in VA back in the early 90's. Guy was about 5'10 and 225 - legs lacking, but an upperbody from hell with what looked to be legit guns of 21+. He's doing bb curls, and as most of us were watching out of the corner of our eye, he warmed up with 135, then did 185 for 15 perfect form reps, followed by 225 for 10 perfect reps. No cheat at all. 
That blew my mind. Btw, he was the known local gear-dealer at that time, and got popped shortly after I seen him that day. Seen him like 2 years later, and he looked to be about 180 lbs with 17" arms. But I will never forget that day.
That blew my mind. Btw, he was the known local gear-dealer at that time, and got popped shortly after I seen him that day. Seen him like 2 years later, and he looked to be about 180 lbs with 17" arms. But I will never forget that day.
Lokedogg
Vet
- Joined
- Jan 4, 2008
- Messages
- 1,113
This is my reality too. I do cable add ons- tear offs. Usually 2 giant sets. Ie. 75lbsx10; 85lbsx10; 95lbsx10; 105lbsx10; 115lbx10; 125lbs x 10;135lbs x 10( btw I'm training some other people in this fashion and they really like the results and change that's taking place.) Then I'll reverse that tearing off the same in increments of 10= The whole add on/tear off equals ONE long set. Every few weeks I'll do a regular pyramid routine with breaks(depending on how many weighted and non weighted pull ups I do). I'll go up to 150- 170lbs( for 1-3 reps). It's not etched in stone because it goes on how I feel in response to how hard I've been training the previous week. Sometimes I may go a month without directly training arms. I change shit up all the time. I've been happy with how my volume routines have morphed my physique and stamina. I'm weighing a very lean 198-200lbs, arms are little over 17" - vascular & defined(as in the avi). I've been stronger and I've been way way bigger. But I never looked this good until I started volume training as my mainstay. I'm not trying to pick up cars anymore just the chicks in them
I mean if I wasn't married that would be my objective..... of course if she doesn't started coughing up the pussy more regularly... 
Nah I've threatened but I'm too much in love for anything more than liking the attention from da chicks while being an old bastard.
D
