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2003/10/27, 02:22 PM
The trick (I have found for me at least) is to keep the volume higher (about 14-16 sets), and to keep changing it up. The bicep also requires strict attention to form. If you are using sloppy form to lift the weight you are wasteing you time. Make sure the weight challenges you but keep the form clean. Ok another note to add is that, if you have less than 3-5 years lifting under your belt using cables may not be good use of your time...I said maybe. For some it is going to work, but using them as a main exercise is not going to help you. Pick from the good ole classics. BarBell curls, DumbBell curls, preacher bench curls(all three, BB, DB abd Ezcurl). You got hammer curls and all the forearm workouts as well. SIDE NOTE: DO NOT FORGET TO TRAIN THE TRICEP. IT MAKES 2/3RDS OF YOUR ARM MASS.
My Favorite workout:
BB curls: start out light and go heavy...4 sets...
Concentration DB Curls (preacher bench) stay ligther range and really squeeze the biceps out). 4 sets
Atl DB curls using the best form with these do 4 sets.
Hammer Curls again go heavy but keep the form 4 sets. You can goto my journals to see the weights I use, they are not the heaviest around but this workout will but meat on ya!
remeber to rest them and eat enough. next week change the order add other exercise or go real heavy, trick is to keep it changing. I sometimes start off do DB curls at 20lbs and go to 50lbs then back down. Really make them sweat, and if you can still pick your nose you need to do more!
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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