Good old fashioned bicep curls
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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!
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have just been reading about drag curls, an exercise I dont thnk I had ever heard of or even seen before (a drawback of not visiting a gym)<br />
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anyone got any thoughts on them, I am keen to try anything for my arms which really struggle to get real burn with, and when I do try to go heavy (working out by myself) the delts do tend to give their neighbour a bit of a hand as I cheat to complete a rep, so if these cut that out and focus more on the bicep it should be good. -
dont feel that stink then <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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in the lastest Mens Fitness USA...<br />
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edit, screenshot of the PDF aint working, despite showing before I submit the post...<br />
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HOw to do it;<br />
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Hold a straight barbell or EZ bar with your elbows extended and drag it up the front of your body until your elbows are fully bent. Pull your arms back as you lift the bar so it stays in contact with your body at all times. Because its a strict movement, you wont be able to use the same weight you would normally.<br />
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Benefits;<br />
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The drag curl prevents your front delts from getting in on the lift, leaving the stress where it needs to be, your bi-ceps.<br />
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Can also be used on reverse grip curls, and the smith machine
