Biceps Question

[BiggerGuns=LongerDrives]

Originally Posted by GaRsNoW

So in order to build the outer bicep; use a closer grip on a straight bar while curling?

Sorry if this is a dumb response, n00b here.

Straight bar, EZ curl bar, any type of bar does the same....its just grip position.

Wide grip = focus applied to INSIDE of bicep
Close grip = focus applied to OUTSIDE of bicep

[GaRsNoW]

^^ Thanks! My inner biceps are coming out nicely, but my outers id like to match. Thanks again

[CollegeGuy]

Originally Posted by BiggerGuns=LongerDrives

Well that depends on the individual? I have been training for awhile so I do alot of volume compared to others. I am doing biceps and triceps together as well so perhaps its different then what you are doing.

If you have been training less than 1 year, I'd recommend this.

BARBELL CURLS ----- 4-5 SETS X 10 REPS
INCLINE DB CURLS -- 4-5 SETS X 10 REPS
HAMMER CURLS ----- 3 SETS X 10 REPS

Barbell curls create the mass.
Incline DB curls create the thickness.
Hammer curls bring out brachialis.
Hammer's also work the lower bicep to some degree

.

I just started doing bi's and tri's on the same day, and im curious, which do you typically do first and is there a reason?

Also, what kind of tricep routine do you do? Ive been doing cable pull downs, dips, and bench dips but im not real satisfied with it.

[BiggerGuns=LongerDrives]

Originally Posted by CollegeGuy

I just started doing bi's and tri's on the same day, and im curious, which do you typically do first and is there a reason?

Also, what kind of tricep routine do you do? Ive been doing cable pull downs, dips, and bench dips but im not real satisfied with it.

Well I have been training for awhile, so this may be high on the volume
side for anyone who has not....

I switch up every other workout so far as what comes first.

This was my last workout...

TRICEPS
Rope Pressdowns -------------- 3 x 12
Seated Extensions ------------- 4 x 12, 10, 8 , 6
Skull Crushers ----------------- 4 x 10, 8, 8, 8
2 hand single DB extensions ---- 3 x 10, 8 ,8
BICEPS
Barbell curls ------------------- 4 x 10, 8, 6, 6
Incline DB curls ---------------- 4 x 10, 8, 8, 8
Concentration curls ------------ 3 x 10
Hammer curls ------------------ 3 x 10, 8, 8


This was the one before that

BICEPS
SEATED BB CURLS -------- 4 X 12, 10, 8, 8
INCLINE DB CURLS -------- 3 X 12, 10, 8
LOW INCLINE CURLS ------ 3 X 12, 10, 8
HAMMER CURLS ----------- 3 X 12, 10, 10,
TRICEPS
SEATED EXTENSIONS ----- 4 X 12, 10, 10, 10,
PRESSDOWNS ------------ 3 X 12
SKULLCRUSHERS ---------- 4 X 12, 10, 10, 10
DB EXTENSIONS ---------- 3 X 12, 10, 8

[thunder10]

How do you do seated BB curls, do you use the preacher station. Sorry, I just cant picture it.

[BiggerGuns=LongerDrives]

Originally Posted by thunder10

How do you do seated BB curls, do you use the preacher station. Sorry, I just cant picture it.

I am trying some new methods, such as seated stuff to promote a change of pace and new growth.

Seated BB curls are performed the same as standing, but because you are seated you take your back muscle involvment out of the equation and isolate more biceps.

You dont get a full extension, but the benefit is taking the back out of the whole process. They are just in my routine for a short time, just for something new.....You must shock your body into new growth, the same ole, same ole doesnt work as the body gets used to it and doesnt need to grow.

Here, I found something that references seated BB curls

http://www.palmieribodybuilding.com/...ll%20Curls.pdf

[thunder10]

Thanks for the info. I can see how it isolates the bicep more. Might have to give that one a try.