dooby

Hi

Recently have been following ez barbell curls with alternate dumbells, and found that I was using to much shoulder and back muscles although without swing.

I was only getting a slight pump through my Bi with this method, and decided today to try something different.

which was only to use the EZ bar to do a sort of reverse curl/hammer hybrid that appeared to totally isolate my Bi and give it a thicker pump inc forearm.

What I would like to know is if this is a real technique and if so does it do a better job in the long run for Bi development and thickness.

cheers hope you understood that lmao.:confused:

Big_Dan

for biceps , try preacher curls followed by seated dumbell curls ,
preachers would focus more on the forearm and bicep !!

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dooby

Hi

The reason I stopped Preachers was because my arms are well long so the weight I am able to use is quite puny, but then again I suppose its form that matters and not weight.

cheers for the reply Big Dan

Big_Dan

Mate , at the end of the day , dont worry about how much you lift,
if your technique is not right drop the weight down til you get in rhythem,
soon as your technque improves then up the weight,
dont want to be injury prone do we ? lol

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shauno

good advise^^^^^^

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flapjack

I agree with that. As long as the weight is making your muscles work hard they will grow and get stronger.

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dooby

Cheers guys, have to have another look at the old preachers again I think :(

flex899

Yeah, preachers are great and they make sure that you are hitting the lower part of the bis, which most people forget about.

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Big_Dan

And also i didnt mention was that swith from bar to D/B every week!!

and another way to build up your arms, is try doing hammer curls on the precher bench !! like a preacher curl , but twist your arm like a hammer curls,
now that an exercise ;)

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1988-s.leeson

i love EZ preachers i noramally superset them with alternate dumbells.

weight makes no difference, infact i find that when i deliberately go slower and feel the contraction with a lower weight than i usually would i get far more out of my workouts, much greater pumps and burn.

bicep training is all about steady control of the contraction and the way you lif the weight not how much you lift.

Big_Dan

By the looks of your biceps mate, u cant go wrong !!

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dru0111

I struggle with my bi's, they seem to get used to an exercise very quickly thus I find it hard to make every bicep exercise effective. I can't really use a bar or EZ bar and have to stick to DB's (due to deformed forearm!). Varying weight, rep range and exercise each session really keeps them guessing: seated/standing hammer curls. bent over single arm curls. Standing double curls on wire frame.... Rep range changes each week: one exercise may be 1 set of 20 reps, another may be 3 x 10, and a final exercise may be 4 x 6 for example. change the exercise and rep range each week (or Bi session). It can sound complicated but keep a log of the weight you can lift for the exercise and rep range so you don't get confused when your progressively loading.

Realy works well for me.

flex899

i also find supersetting different exercises, keeping minimal rest in between is a sure-fire way to promote growth.

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1988-s.leeson

i try to keep rest down to 15 secs between set on my high intenstiy arm sessions. nothing compares to them.

try adding in some rope cable curls aswell. hold the rope like a hammer curl and keep your elbows in but let your hands spread appart slightly at the top of each rep, i find nothing hits the outer peak of my bicep better than this. the stack allows you to do nice 3 stage drop sets, totally fries mine feels awesome

dooby

lmao jeez I am usually waiting for 2 -3 mins between sets depending on body part, think I may drop that a wee bit?