flex899

i would have thought a wider grip would hit more inner bis, whereas going closer brings the stress on outer bis and brachialis...

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am1ev1l

I rotate between the two - as said above.

The difference in hand position basically means that different muscles come in to play, so obviously rotating between both will give you a more developed arm.

As for cheating, I tend to cheat slightly with barbell or EZ curls (like in the second vid) and keep strict with dumbbells. I find this is a good combination of lifting heavy with the BB, then performing the curl perfectly and slowly with light DBs.

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:frusty:

Big_Dan

relatively you shouldnt really go heavy when training biceps, you should lift a decent weight by all means, but training biceps i feel that its all about the stretch !

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flex899

absolutely, that stretch is really important to get.

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-- Flex --

Mrdaveyk

awesome! cheers guys!

i get a good stretch when lowering the bar slowly so im glad im doing that for a reason

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Big_Dan

To put some sixe on your arms, try doing -

Close-grip preacher curl -3x6-8 (strict reps, and make sure you stretch all the way)
Standing barbell curl - 3x6-8 (stand against wall with back flat, then perform the exercise)

Too good exercises for putting on some mass and size (in my opinion )

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Bigger&Stronger

I think you should do a range of different exercises, using different bars, grips, rep ranges etc. to get maximal size.

But then again what do I know with my puny arms!

Mrdaveyk

puny arms or not all opinions count dude lol

i completely agree with the stretching though, going down as far as i can and then a quick lift with a slow release again really targets them, get a nice pump aswell!

i worked them friday gone, with everyones opinions in consideration! was a very good workout, cheers boyos!

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fozyspilgrims

I find that using a BB really kills my wrists and the EZ bar is much more comfortable for me. There may be a slight difference but i don't think it is worth risking injury and having to miss training through it, IMO keep the joints strong and use EZ.

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Mrdaveyk

i find i give my forearms a hell of a work out aswell when i use the BB, the veins are pumping, thats why im starting to favor the BB, i dont feel pain though

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Big_Dan

i did a crippling bi session on friday -

did a 1 set warm up on the cables, 30kg for 30 reps, to get the blood pumping then-

barbell curl (shoulder grip)
30kg - 12 reps
40kg - 10 reps
50kg -8 reps
60kg - 5 reps drop set to 35kg for 11 reps
(15 sec between each set )

Preacher bench , close-grip ez bar -
30kg - 10 reps
40kg - 10 reps
50kg - 10 reps
(had 10 secs rest in between set, my spotter added weight on while i stayed there)
Which doesnt seem hard, but it fcuking is lol

incline Dumbell curls -
15kg for 10 reps
20kg for 8 reps
22.5kg for 6 reps
(soon as you finish the set, give 15 secs then onto next set )

i was literally crying at the end of it !!
was a really good session !

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Mrdaveyk

awesome session buddy!

i find the incline DB curls get me

veins are bigger than my arms when im doing those i swear!

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Big_Dan

I worship the barbell curls ;)

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