Good old fashioned bicep curls
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my right stronger than my left, so I always do left arm first when do one arms, and match it with my right.<br />
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last few reps a bit of cheating is always OK, especially with heavy weights, gets your body used to lifing the heavier weight through the range of motion where it can, and you sson gain the bit ofstrength needed in the failing parts! only on heavy though, and you always start as strict as you can.<br />
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as per my thread, we;ve been doing the old fashioned standing, alternate DB curls on our current programme, and been a blast, best bicep workout for months! -
Voltron we're posers, nothing wrong with that <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /><br />
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However noticing a bit of tennis elbow in my right arm so will ease it back a tiny bit and apply plenty of deep heat. -
what is the difference between a little cheating and having someone spotting you?
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[quote name='MN5' timestamp='1335672929' post='283344']<br />
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However noticing a bit of tennis elbow in my right arm so will ease it back a tiny bit and apply plenty of deep heat.<br />
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Been there done that mate. It's a real annoying one and impacts so many movements but there are some good stretches/exercises you can do to make sure its well warmed up etc -
[quote name='JK' timestamp='1335674462' post='283350']<br />
Been there done that mate. It's a real annoying one and impacts so many movements but there are some good stretches/exercises you can do to make sure its well warmed up etc<br />
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Me too pal, even a bit of pain when I lean it on a table. A bit of a break and the above mentioned Deep Heat and I'll be sorted. -
[quote name='taniwharugby' timestamp='1335218599' post='282298']<br />
I have been doing ez bar curls super setted (real word?) with hammer curls...arms are screaming by the end, but seem happy the next day...<br />
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This is an interesting one. While highrep supersets certainly give you a good pump at the time are they the best for building muscle in the long term? -
not doing that high reps, am doing about 75-80% max weight and then doing sets of 12-10-8-6-4.<br />
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I only did those super sets the once, have decided to try and up the weight for the main exercise considerably, so will see. -
[quote name='BartMan' timestamp='1335317316' post='282496']<br />
my right stronger than my left, so I always do left arm first when do one arms, and match it with my right.<br />
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last few reps a bit of cheating is always OK, especially with heavy weights...<br />
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That's what I do with my left. When I can't lift any more, I'll cheat with the right assisting, and then use the left exclusively to control the weight for the lowering. I'm not sure how much muscle is developed that way, but it's what a trainer told me years ago, so I stick with it. -
[quote name='Rancid Schnitzel' timestamp='1335772463' post='283594']<br />
This is an interesting one. While highrep supersets certainly give you a good pump at the time are they the best for building muscle in the [b]long term[/b]?<br />
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All I know from anecdotal experience is that for long term, you need to regularly exercise. You can go hard for three months and get big, and then easily lose most of your gains by going soft for a month, and be kicking yourself afterward for failure to maintain all the hard work. Right now I am happy with the way I look, so am mostly exercising to maintain it, which balances cardio with mid-number sets. In the past, when I wanted to get buff n' bigger, I could accomplish it fairly quickly with single super-sets of lower reps (6-8) and maximum weights (i.e. the heaviest weight I can lift six times), and keep curling until I can lift no more. If I had pushed beyond 8 reps, then it was time to increase the weight for the next session. But as I say, I'm not trying to get bigger these days (plus, I don't want to give myself a hernia or stroke with too much stress at my advanced age!!), so I am doing between 12-18 reps on most exercises, and those weights are generally what will get my arms burning in the 15-18 reps range. Still, as I say, if you want to get big, a good warm-up with lighter weights to stretch the muscles, and then small-number super-sets of maximum weight will bring results pretty quickly. -
[quote name='taniwharugby' timestamp='1335673483' post='283348']<br />
what is the difference between a little cheating and having someone spotting you?<br />
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For me, "cheating" permits me to push myself and yet still have control, whereas when somebody is spotting for me, it's generally for safety reasons, because you are trying to squeeze every last ounce of energy into the lift, and that sometimes means going beyond "fail-safe." It's really for safety reasons when you are no longer in control of the weight. With "cheating," you are probably working the one arm, and using the other as your "spotter" to control that weight, which can get really dangerous when it's not properly controlled. -
[quote name='red terror' timestamp='1335774404' post='283609']<br />
[b]All I know from anecdotal experience is that for long term, you need to regularly exercise[/b]. You can go hard for three months and get big, and then easily lose most of your gains by going soft for a month, and be kicking yourself afterward for failure to maintain all the hard work. Right now I am happy with the way I look, so am mostly exercising to maintain it, which balances cardio with mid-number sets. In the past, when I wanted to get buff n' bigger, I could accomplish it fairly quickly with single super-sets of lower reps (6-8) and maximum weights (i.e. the heaviest weight I can lift six times), and keep curling until I can lift no more. If I had pushed beyond 8 reps, then it was time to increase the weight for the next session. But as I say, I'm not trying to get bigger these days (plus, I don't want to give myself a hernia or stroke with too much stress at my advanced age!!), so I am doing between 12-18 reps on most exercises, and those weights are generally what will get my arms burning in the 15-18 reps range. Still, as I say, if you want to get big, a good warm-up with lighter weights to stretch the muscles, and then small-number super-sets of maximum weight will bring results pretty quickly.<br />
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Well yes that certainly helps. My comment was about pump vs actual gains acheived. Taniwa wrote about how his arms burned when doing the SS but was fine next day. Thats also been my experience. The pump might be great but its not necessarily the right way to build muscle. IMHO if you're not aching the next day then you havent lifted properly. The most important thing is to mix it up every few weeks. -
As mentioned I bust out the old "cheat" curls every now and again, you can go seriously heavy on these and as Arnie said it is the negative portion of the lift that builds the muscle. I can crank a few reps ( however ugly they may look ) of 80kg on these and they burns the guns like nothing else. Obviously at that weight you need to use a fair bit of momentum to get it up ( haha )<br />
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Rancid you're dead right, I'm getting into the curls cos progress on chin ups was stalling a bit. Gotta mix things up. -
[quote name='Rancid Schnitzel' timestamp='1335782594' post='283630']<br />
Well yes that certainly helps. My comment was about pump vs actual gains acheived. Taniwa wrote about how his arms burned when doing the SS but was fine next day. Thats also been my experience. The pump might be great but its not necessarily the right way to build muscle. IMHO if you're not aching the next day then you havent lifted properly. The most important thing is to mix it up every few weeks.<br />
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I do a little cheating with the last few, but for the most part I am doing them correctly. I do mix it up as well.<br />
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I just seem to struggle to get that next day ache form the biceps that I can for shoulders, chest, legs etc.<br />
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@RT my question about cheating vs spotting was more around someone above saying bad form or cheating wasnt ideal as opposed to the actual difference... -
This article seems to fit the bill<br />
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25 Ways to Build Your Biceps
Build your biceps 25 different ways by combining different grips and body positions from Men’s Health.
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We dealt to biceps tonight. My mate is fan of heavy curls using a bench press barbell instead of the ez bar. Really different to my usual bicep workouts.
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I somehow killed my biceps doing pull ups last night!! Feels bloody great <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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[quote name='Paekakboyz' timestamp='1335947217' post='283923']<br />
We dealt to biceps tonight. My mate is fan of heavy curls using a bench press barbell instead of the ez bar. Really different to my usual bicep workouts.<br />
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Good shit paekak, that's how I do em as well. Finished off with a few ( ie not too many ) of 65kg in a kind of 5/3/1 type routine and feeling it today ! I definitely focussed on form and cheating as little as possible..... -
using the different bars gives you different grips (well duh!), and strikes the different heads of the biceps. Our trainer shows us and it's wicked, but I can't remember what he does to show us the major muscle group used. Anyway, makes it simple and obvious!
