Bored with Biceps (exercises)

[gYmgIrL]

hehe

HELLO!

I had an illiteration in my title so you know its good....

anyway!

So I somehow got stuck in a routine and now I'm bored, and i know i'm bored cause i get better bicep workouts from back day then bicep day!

heres what im currently currant! I mean doing:

Seated curly things both hands 10kgs each, and a couple on 12.5 (but not many :P)
curly stupid bar with the stupid leany thing that stops you cheating with like 5kgs on each side.
Cable curls above and below

ummmmmmmmm

yeah theres some other things too but works crap and i have to go!

So whats a cool new bicep move for me to lay the smackdown on?

I spose i should do seperate arms.

you know, i was doing triceps today and only one arm was getting worked out, and it was the opposite arm with shoulders! I'm gonna have some severe wonkyness going onnnn


BYE!!

Thanks!

[JoeBAR]

hehehehe, bi's exercise are always boring ... Anyway, try:

Warm Up: narrow grip palm facing you chin up's
1. Overhead Cable Curls (cable frame, arms like u on a cross, elbows at shoulder level, D handle, upper attachement, curl hand toward shoulders)
2. Seated Incline Alternate dumbell curls (rotate the hand from palm facing thigh down to palm facin back up). Alternate means 1 rep left, 1 right, it also means left goes up, downTHEN right goes up down, not up while other goes down.
3. Lying cable curl: cable frame, lower attachment, straight or EZ bar, lie down on your back, push your lower back on the floor, elbows on the floor too, curl from bar on thighs to bar on chest ...

The exercises ain't better or worse, it's a change, and it changes the angle you attack the bi's from your current routine, and it's something new

[bouncer]

Originally Posted by gYmgIrL

Seated curly things both hands 10kgs each, and a couple on 12.5 (but not many :P)
curly stupid bar with the stupid leany thing that stops you cheating with like 5kgs on each side.
Cable curls above and below

Ok, this is why I like reading your posts!

Here's my basic routine. It hits everything.

Standing barbell (straight bar) curlie thingies. 3x8 Heavy! For Foundation.

Incline dumbell curlies. Stretch! 3x8

Preacher Curls with a curvy stupid bar 3x8 Lower bi's.

one arm concentration curls-peak 3x8-10-seated done off the inside of the knee

Standing hammer curls or reverse curls. Braccialis (under the bicep) 3x6-8

Betcha have Arnie bi's if you do this for 6 months!

[Hans_Rachid]

Originally Posted by bouncer

Betcha have Arnie bi's if you do this for 6 months!

See my avatar for reference... GymGirl with those arms, scary !

Seriously though Bouncer, don't you think 15 sets for biceps is a bit much ?

If you train your other body parts proportionnaly to your bi's, you must have never ending workouts !


What I do is 3 exercices, 4 sets each. The first two I do are for biceps brachii, and the third one to give an extra workout to the brachialis. So it goes something like that :

1. 4x Standing barbell curls (biceps)
2. 4x Alternating incline curls or standing alternating curls (biceps)
3. 4x EZ-bar preacher curls or concentration curls (brachialis)

I always do barbell curls because I see them as the flat bench press of the biceps, or the Foundation as Bouncer puts it

Working biceps should never be boring, it's everybody's favourite muscles !

[gYmgIrL]

Originally Posted by Hans_Rachid

Working biceps should never be boring, it's everybody's favourite muscles !

Truest quote ever

Thanks guys!!! Thanks so much for the help! and bouncer thanks for writing it in Geeg-lish! hehhe Cant wait to try them out and have pump of the century! I might combine them all and see what feels good


I'll definately try that out next time, 15 sets of bi's sounds awesome :P I think I'll be needing a hyperbolic time chamber, some drugs AND a sex change before I get biceps like that! hehehehehhe

<3 Arnie

[sucher67]

Ummm... pullups. No one said PULLUPS!

[gYmgIrL]

Originally Posted by JoeBAR

Warm Up: narrow grip palm facing you chin up's

joe bar TOTALLY did.. chin ups and pull ups are the same right?

close grip pullups do bis right? and wide grip does lats?

[Lil-King]

hey one more thing, that I like to add to some exercises (well I read to do it with seated incline db curls (incline 45%) but when you raise the weight try to bring your pinky finger up higher and give your bis a lil 1 second squezer. (like curling the weight outwards, not to far so the weight starts to leave your bicep, under a controled manner).

http://www.bodybuilding.com/fun/exer...nMuscle=Biceps second picture example.
This would be more for a peak but I like the feeling of that extra blood in my bis.

[sucher67]

Originally Posted by gYmgIrL

joe bar TOTALLY did.. chin ups and pull ups are the same right?

close grip pullups do bis right? and wide grip does lats?

Indeed JoeBar did-- Sucher should read more carefully...

[Lil-King]

would a pull up be overhand? and chin up underhand? Oo

I thought of pull up as overhand to target the back area and chin up as underhand to hit the bi's, I think I'm wrong there as people have diff names for it... but what I am trying to point out is that an overhand grip even if its closer grip it is ment to mainly hit the back but if you switch your hands to an underhand grip it will really hit the bi's.

as old fart puts it... DON"T MIND ME!

- underhand closer grip = pull-up/chin up
-overhand wide grip = lat pull-ups (theres another name for it 2)

[bouncer]

Originally Posted by Hans_Rachid

Seriously though Bouncer, don't you think 15 sets for biceps is a bit much?

For gymgirl, sure. I just posted one of mine as a reference. My bi's lagged behind so every so often I would actualy overtrain a bit on purpose for the shock value and then back off. A good way to use all those exercises would be to rotate them all in and out for fewer sets.

[JimmymonFreddy]

Originally Posted by gYmgIrL

joe bar TOTALLY did.. chin ups and pull ups are the same right?

close grip pullups do bis right? and wide grip does lats?

when you are working your upper body, arms are always involved. it depends on which motion you are doing that will determine which part of the arm is getting worked.

biceps are being worked during a pulling exercise (back exercises)

triceps are being work during a pushing exercise (chest and shoulder exercises)

but you still need to do arms to better the definition in the arm muscles


here's a thread I did on arms, a while back. it's pretty good reading material I found on the net and it's got some cool arm exercises. Build Bigger Arms

[gYmgIrL]

Thank you!!!!!!!

Hey did you know Jamie Eason doesnt bother working out her arms? She must have the worlds most awesome genetics!!!!

I'm guessing back and bicep day shouldnt be right after one another (im sure theres a word for that)

I think my forearms suck cause sometimes (specially when doing back) my grip goes before I get sore! *sniff*

so hopefully that link will help with that!!

Thank you!

EDIT: Greatest link ever thankyou!!!

[sucher67]

Originally Posted by gYmgIrL

Hey did you know Jamie Eason doesnt bother working out her arms? She must have the worlds most awesome genetics!!!!

Seriously? I have heard of many women not working their legs, but it amazes me she can keep arms like that...

You are not far behind, GG!

[gYmgIrL]

Yeah i know! Maybe she just means while shes maintaining, i don't know though her arms are crazy!! Thanks though you're so lovely!

Ok so since the workout change they've been changing! but i seem to be losing my bicep height! i mean... the height used to be the special thing about them, now that the rest is growing around my little height bump its a bit pooey. is it the reverse curls and hammer curls that make the height get worked out. could it be fat?

WAH!!!!!!!!!!!!!!!!!!!!

[orientalkid]

have u try including an arms day just dedicated to arms. For eg supersetting bicape w/ triceps. I feel they really give a very good pump.

[Saurian]

I don't even like training biceps anymore. I get so much more pleasure out of seeing my traps pumped after shrugs, shoulders after arnold's, triceps - biceps aren't at the front of my list righ tnow. Maybe once I get an Arm Blaster again and can really go heavy like I liked, I'll find enjoyment in it. Otherwise...I'll take the other body parts really.

[gYmgIrL]

well iiii think you'r crazy Saurian! but you have a cool nick so ill let ya off :P

i have a dedicated arms day, sometimes its bis and tris, but i usually have tris with shoulders, sometimes i just do bis on their own... well with abs too. :P

[Saurian]

I'm very conscious of overtraining and/or crosstraining muscle groups, so yeah I'm kinda crazy. My current workout is a upper/lower split twice a week with a break in between workouts, trying to cut the fat out hard, and it drives me crazy to work my bi's, tri's, delt's, chest all on the same day, because they all work together so any pressing movement is hampered by teh tri and delt work, and vice versa. After just a couple weeks of it, I've moved shoulders over to join traps on leg day, it got to me.

Have you tried doing a century run on your biceps? 100 curls? Gets intense

[copenhagenbd]

Originally Posted by orientalkid

have u try including an arms day just dedicated to arms. For eg supersetting bicape w/ triceps. I feel they really give a very good pump.

Thats the ticket right there man. I always train arms on one day (bis and tris) it gives you unreal pumps!! Also supersetting is a awesome way to break out of a platou or just switch things up. Try this routine, Dumbell curls superset with skull crushers, Preacher curls (always use a straight bar it hits your biceps better) superset with pressdowns and hammer curls superset with dips. I absolutly love training arms, infact its my favorite (other than legs) Give this a try and even if your still bored with the exercises at least you'll be doing so major growing lol. Good luck