Don't fully extend your arm and don't go heavy with preacher curls. Contrary to what many believe there is no reason to fully extend your arms and you can get all the bicep size you want with 8-15 reps.
sometimes i do both at the same time, sometimes i focus on one arm per set. sometimes i just alternate left right left right. i do chin ups but dont really count those as bicept isolations and tend to throw them in with my back days. i tried barbell curl a few times and just did not like how it felt, it felt like there was tension in all the wrong places and i couldnt really get a good squeeze on the bicep. maybe it works for some people, but i dont like it
>most fricks
its literally impossible to have to same resistance on every portion of the movement with a barbell, you can get close by playing with your humerus angle (using an incline bench for example) but curling in cables will always be the best thing, 1 rep on cable curls = 3 reps on standing barbell curls.
Im literally the only guy at my gym that does dumbbell curls at my gym for some reason. I've seen guys with ez bars glancing at me before so I feel inclined to believe Im superior and they do ez bar because isolating the bicep is too hard for them
ez bar preacher, cable lat pulldown with palms facing you, and, if you aren’t a homosexual, alternating dumbell curl (with proper form first, then cheat to absolute failure)
I have an arm day only and there's 3 bicep exercises on it (db curl, hammer curl, concentration curl) should I just swap it with Hammer into Preacher into Chinups?
theres literally no reason not to. >eliminate one arm being slightly weaker than the other >superior isolation >pump feels better >looks significantly cooler to curl 60s than the heaviest ez bar in your gym >bitches suck your dick on sight mid rep
"You do shoulders and chest too much!" >does pull-ups, bb rows, cable rows, facepulls, deads, shrugs, rear delt flies machine and db, cable single arm rear delt flies >does bb bench once a week, standing ohp twice, db bench 1:1 with squats, lateral raises twice a week max, never front raises, maybe some incline db and flies if it's a chest heavy day >absolutely destroys their shoulders on heavy ohp and bench >front shoulder is literally stretched all the way back and the tendon is at max length before any load is on it
Internet lifting advice is so incredibly bad. I think they are a bunch of gay guys trying to get dudes to grow giant asses squatting 3x a week and benching the same like seriously do you ever notice you can curl more than deadlift?
Plain old bb standing will get you decent results for size, but I need to get some dbs for hammer and forearms to really grow. I'd focus on making sure your back and shoulders can handle heavier curls farther in front of you or else you'll get 0 size keeping your elbows so far back instead of just at the end of the set.
>Straight bar v EZbar
Determine your carrying angle. Wider carrying = EZbar. Narrower carrying angle = straight bar. >Dumbbells
You can use these if you want. You can also use a cable machine or the dedicated curl machine.
preacher or chin ups
f everything else
I can do 10 chinups but I'm always scared of Preacher curls since I've watched IST WebMs of people snapping their shit on it
dont stretch at the bottom then.
Just make sure you stretch and hydrate and it will never happen
Don't fully extend your arm and don't go heavy with preacher curls. Contrary to what many believe there is no reason to fully extend your arms and you can get all the bicep size you want with 8-15 reps.
Preacher is great, I've hit 8 reps with 50 lb dumbells on it, same with inclines and my arms have been growing pretty quick
dumbbell>ez bar>straight bar
Do you do one arm at a time with dumbbells or both at same time? What else you do for biceps?
sometimes i do both at the same time, sometimes i focus on one arm per set. sometimes i just alternate left right left right. i do chin ups but dont really count those as bicept isolations and tend to throw them in with my back days. i tried barbell curl a few times and just did not like how it felt, it felt like there was tension in all the wrong places and i couldnt really get a good squeeze on the bicep. maybe it works for some people, but i dont like it
Cable. Biceps tend to like tension, and most fricks are shit at keeping it with any barbell, whatever it's shape.
>most fricks
its literally impossible to have to same resistance on every portion of the movement with a barbell, you can get close by playing with your humerus angle (using an incline bench for example) but curling in cables will always be the best thing, 1 rep on cable curls = 3 reps on standing barbell curls.
Do you do with only one arm or with both with cables?
both, I do single arm on triceps but curling with one arm is very hard to control for me
Im literally the only guy at my gym that does dumbbell curls at my gym for some reason. I've seen guys with ez bars glancing at me before so I feel inclined to believe Im superior and they do ez bar because isolating the bicep is too hard for them
Not many people do dumbbell curls at my gym either, it's always barbell or preacher curls, I'm the only one who can do chinups aswell
i curl 30-35kg dumbbells and i have bigger biceps than roiders at my gym @ around 13% bodyfat. go figure. its almost like it works or something
I'm in the minority but I love straight bar
ez bar preacher, cable lat pulldown with palms facing you, and, if you aren’t a homosexual, alternating dumbell curl (with proper form first, then cheat to absolute failure)
the answer is all of the above, plus dumbells and machines. what sort of noodle arm twink only does one bicep exercise?
I have an arm day only and there's 3 bicep exercises on it (db curl, hammer curl, concentration curl) should I just swap it with Hammer into Preacher into Chinups?
>barbell
>hammer
>preacher/spider
I've been doing EZ bar for a while but you frickers are blackpilling me, should I just do dumbbell?
Bicep routine?
theres literally no reason not to.
>eliminate one arm being slightly weaker than the other
>superior isolation
>pump feels better
>looks significantly cooler to curl 60s than the heaviest ez bar in your gym
>bitches suck your dick on sight mid rep
When I did db and hammer curls I felt something weird in my shoulders compared to bar
superset them all
every day
right after bench press
"You do shoulders and chest too much!"
>does pull-ups, bb rows, cable rows, facepulls, deads, shrugs, rear delt flies machine and db, cable single arm rear delt flies
>does bb bench once a week, standing ohp twice, db bench 1:1 with squats, lateral raises twice a week max, never front raises, maybe some incline db and flies if it's a chest heavy day
>absolutely destroys their shoulders on heavy ohp and bench
>front shoulder is literally stretched all the way back and the tendon is at max length before any load is on it
Internet lifting advice is so incredibly bad. I think they are a bunch of gay guys trying to get dudes to grow giant asses squatting 3x a week and benching the same like seriously do you ever notice you can curl more than deadlift?
Ez bar on preacher curl, dumbbells on inclined bench. Your welcome
Plain old bb standing will get you decent results for size, but I need to get some dbs for hammer and forearms to really grow. I'd focus on making sure your back and shoulders can handle heavier curls farther in front of you or else you'll get 0 size keeping your elbows so far back instead of just at the end of the set.
>Straight bar v EZbar
Determine your carrying angle. Wider carrying = EZbar. Narrower carrying angle = straight bar.
>Dumbbells
You can use these if you want. You can also use a cable machine or the dedicated curl machine.
cable curls.