I just cant waste my bi's

Barry

Hi,

If you cannot lift the barbell you have too much weight on would be a guess. Try doing the curls strictly, very strictly, standing with your back against the wall and elbows tight aginst your side, no swinging.

Do the reps slowly, breathe out on the way up and in on the way down, don't rest too long between sets or do anything between sets except pace around motivating yourself to complete that next set and so on.

If you have an E-Z curl bar that would be better than a straight barbell.

You might want to try this:

1st set x 8 reps
2nd set x 8 reps
3rd set x 7 reps
4th set x 6 reps
5th set x maximum of 6 reps.

(last two reps cheat if you need to) Afterwards flex biceps several times i.e. relax, flex, hold, etc. Then stretch biceps.

Barry

The Natural

How much do you want to grow? Are you willing to go through pain? Are you mentally tought enought to carry on when your natural instinct is to avoid pain?

If you are you will succeed.

Drop sets and partials are not necessary yet.

Just lift heavy. No, it's not going to be pleasant, but the results are.

Go with straight bar curl first(EZ bar slightly pronates the hand and shifts some emphasis to the smaller Brachialis). For 4/5 sets(first set 12 reps to warm-up, then sets of 8), increasing the weight with each set until the last set is near impossible. You may need a spot for the last set, but WANT those reps.
Move onto standing alternate dumbbell curls, no warm up necessary. again increase the weight until last set is mind blowing.
Fin with straight bar cable curls, 3 sets. Again, no warm-up needed now. Last set should feel like you are taking the roof off.

Put Bi's with Tri's and have an arm day, away from back and chest.

Keep form correct. too much swinging brings in the lower back and momentum. Upper arms forward will use front shoulders. Keep it so you working just Bi's and feel them working.

Ensure you are eating enough, all the time, and mass will come.


Go for it 8)

matt youngun

21s all the way.
Just started them and it's probably the most intense workout for the bi's I've ever tried. I did it on a low weight aswell but could really feel it after the first set. The next sets were just an amazing pump and my arms were feeling like they were gonna fall off.
I'm definately adding them into my regular routine and I'd suggest it to everyone else aswell.

Barry

While yes the Brachalis is a whole lot smaller and an E-Z bar does work it along with the Bicep, I found it puts less strain on the wrists and gives a better pump, maybe it's just me. You reckon the straight bar is better for the Bicep? Would be easier for me to just load weights on to one bar for most exercises I guess, right now I'm swapping between the two.

I'm also doing an extra two sets with a dumbell for my left arm which is weaker and smaller than the right one to even things up.

Barry