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What is the best way to put mass on the

richardjst Posts: 410 Joined: 2002/07/13	2003/07/05, 11:14 PM couldn't fit it all in...What is the best way to put lots of mass on the biceps routines and such. Heavy...lots of reps, mid range movements, what...I have played to much football and my triceps are to overpowering for my arms...my bis are my weak point. ~Not an easy thing for a male to say. -------------- Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/07/06, 12:06 PM The best bicep mass-building exercises are compound: basic curls, cheat curls, hammer curls and preachers. Always go heavy (low reps) with as many sets as your bis can handle. Good luck! -------------- **_Robert_** Pain is temporary; glory is forever!
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/07/06, 07:17 PM The biceps like alot of hard strict work. Many take most of the work off their biceps by doing them wrong! As easy as bicep curls sound, they are sure done wrong lots of times. I hear so many people say, I am just not getting a bicep pump! It really is an art, first proper form. Do not bend the wrist, this is most important. Just by doing this you are taking away from your bicep training and stressing the forearms. Line your wrist up straight with your forearm, and do not bend it. Then, using the elbow as a fulcrum, move just the elbow joint holding wrist and forearm locked in the same postion. You may have to drop weight to do this, it is much harder, but the bicep work will be well worth it. The biceps are a small muscle, so hit it from as many angles as possible with deliberate work. In fact, the negative may be more beneficial than the contraction of the bicep. Any good bicep motion will do, preacher curls, ez bar curls standing, even isolation if done correctly. Mix them up each workout, use proper form,and watch them grow. -------------- As far as genetics go, the skies the limit. You are limited only by your mental perception of it. Ron
richardjst Posts: 410 Joined: 2002/07/13	2003/07/06, 09:49 PM Thank you guys...I have been bending my wrists a little Ill concentrate more on form with heavy reps. Thanks. -------------- Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick