Community Article - Build Bigger Biceps

[MMA Max]

Ill give Donkeypuncher that - I stopped doing heavy tricep isolation and have been working Forward leaning dips, Presses, Cleans and press and just my MMA **** and my triceps are harder then ever. However, I still do 1 isolation to get more blood in there but I don't work a focus group on them

[jslep]

to me that would seem like bakin the cake but not addin the frosting. i agree that you can build size and good size at that without ever doin a single isolated bi movement but i don't believe that you would be bigger by not doin them at all. and especially at gettin the peak and the definition.

[Donkeypuncher]

Originally Posted by MMA Max

Ill give Donkeypuncher that - I stopped doing heavy tricep isolation and have been working Forward leaning dips, Presses, Cleans and press and just my MMA **** and my triceps are harder then ever. However, I still do 1 isolation to get more blood in there but I don't work a focus group on them

The more advanced I become, the more simplistic my training gets.

[Grim83]

Originally Posted by jslep

to me that would seem like bakin the cake but not addin the frosting. i agree that you can build size and good size at that without ever doin a single isolated bi movement but i don't believe that you would be bigger by not doin them at all. and especially at gettin the peak and the definition.

there was a study done to see if more hypertrophy resulted from the inclusion of curls, but it was found to have little to no effect. as far as ggetting the peak i still believe its more genetic than anything, and definition is just a matter of mass and diet

Originally Posted by Donkeypuncher

The more advanced I become, the more simplistic my training gets.

i agree

[jslep]

Originally Posted by Grim83

there was a study done to see if more hypertrophy resulted from the inclusion of curls, but it was found to have little to no effect. as far as ggetting the peak i still believe its more genetic than anything, and definition is just a matter of mass and diet

ya i saw some of that and i agree to a point that more is not nessicerely better and i think your right on the genetics part fo sho. but the mass is what we are talkin about developing and the best way to do it. until recently i was more on your side of the fence. but when i began my bodybuilding program i could definitely see a change in development in my bi's with isolation movements of slightly higher rep range. nothin crazy like 20 reps but in the 10-12 like i said.

[Grim83]

Originally Posted by jslep

ya i saw some of that and i agree to a point that more is not nessicerely better and i think your right on the genetics part fo sho. but the mass is what we are talkin about developing and the best way to do it. until recently i was more on your side of the fence. but when i began my bodybuilding program i could definitely see a change in development in my bi's with isolation movements of slightly higher rep range. nothin crazy like 20 reps but in the 10-12 like i said.

yeah, i mean its going to be different for different people, i find that explosive movements and heavy weight work well for me, but some guys cant do it. for instance once i got up to about 100ibs in my working weights for curls i just plateaued, last time i tried them after hit 175 on the bb row i was able to use like 120 for 2-3 good reps, and im sure it would be even better now. I think alot of my opinion on the subject comes from my time on HIT, and the one valuable lesson it taught me, do the minimal required work to produce the greatest gains

[cooltom]

Good posts guys.

My arms grew a bit when I dropped my arm day for a chin/dip day, supersetted up to 100 total reps for each. Basically, I work my biceps during heavy barbell and dumbbell rows, chins, and deadlifts. My triceps have grown from heavy close-grip bench presses and dips.

As far as direct arm work, I think skullcrushers for triceps and BB curls (with Fat Gripz or Fat Bar if you have it) are the best movements for gaining size.

[big_swede]

A lot of people, including myself some years ago, overtrain their arms and move their focus from compounds into 18+ sets of various curls in different angels and so on. Doing biceps curls, alternating DB with preacher n standing BB curls for 4-6 sets in different reprange from week to week, at the end of the back workout really gave my arms a boost.

[CoopDawg]

Originally Posted by Trevor Lane

I may be somewhat of a noob, but I cannot rave about using Fat Gripz or a fat bar for arms enough. It automatically makes whatever arm work you're doing harder and recruits more fibers to do the job.

That's not a noob reply man thats very true i agree 100%

[BendtheBar]

Originally Posted by Donkeypuncher

The more advanced I become, the more simplistic my training gets.

This is true for me as well.

I imagine if I had the cash and will to take serious steroid cycles this might not be the case. But the chances of that happening are slim to none.