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FutureBody
FutureBody g george georgalidis
115 Post(s)
115 Post(s) Gender: Male Goal: Bodybuilding Date Joined: March 3, 2014
Posted

i've been training for a while now,increasing my weight easy in every exercise (unless i skip days on the gym)
except biceps,ive been lifting with perfect form,slow controlled reps but im stack in the same weight for a long time

i've seen some guys on the internet (ct flecher,jay cutler,arnold)lifting with bad form,doing curlsbut they are helping with their back+legs+shoulders to lift the weight,looks like it helps to add more weight
is this more effective than strict form?

Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: FutureBody

i've been training for a while now,increasing my weight easy in every exercise (unless i skip days on the gym)
except biceps,ive been lifting with perfect form,slow controlled reps but im stack in the same weight for a long time

i've seen some guys on the internet (ct flecher,jay cutler,arnold)lifting with bad form,doing curlsbut they are helping with their back+legs+shoulders to lift the weight,looks like it helps to add more weight
is this more effective than strict form?

George,

 

 

Training bicep is not easy as you think. One reason you are stack with the same weight is your Nutrition. the question is.. Are you eating enough? If you want to lift more weight then you have to watch your MACROS intake (Carbs,protein and fat). Meal plan is always important here. Two, maybe your other body parts such us shoulder is at in the middle of recovery, if your shoulder is at stress or not in good condition.. so you can't lift as much heavy as you want because shoulder play an important role (stabilizer) to perform the correct movement. I'm not sure about it but let us wait for the others opinion.

 

And by the way.. it doesn't matter if you can't lift a heavier weight during bicep workout. The most important is you are performing it correctly( the correct form ,slow tempo and that mind muscle connection.). The result of it is much better than you ever known. =)

 

For more information, you can check this out.

 

 

And here is one of the bicep workout.. try this one!

 

 

And you can also check this to avoid uneven muscle growth.

 

 

 

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: FutureBody

i've been training for a while now,increasing my weight easy in every exercise (unless i skip days on the gym)
except biceps,ive been lifting with perfect form,slow controlled reps but im stack in the same weight for a long time

i've seen some guys on the internet (ct flecher,jay cutler,arnold)lifting with bad form,doing curlsbut they are helping with their back+legs+shoulders to lift the weight,looks like it helps to add more weight
is this more effective than strict form?

When you break form your target muscle does not get worked to its fullest potential. I believe it is always important to keep form for this reason as well as to help prevent injury. Biceps are a small muscle group and hard muscle group for some to build because they either do too much bicep work or not enough. Mikes right your shoulders are a stabalizing muscle and that's why it is important to keep form by keeping your elbows either at your side, in front or behind or your shoulders start to take on more of the work. Standard curls aren't the best bicep exercise. #1 seated concentration curls and #2 chin ups are the best. How much bicep work do you do weekly? I'd recc 3-4 max targeting your biceps so that does not include bicep work from back exercises. Eat and sleep well!

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Try including exercise that involve more biceps to help get some extra work in.

Face pulls, upright rows, chin ups, reverse grip bent over rows.

When I focused on trying to build up my back, I trained back twice a week. All the pulling exercises made my biceps bigger.

Here's an article by Olympus Iron about building bigger biceps.

http://muscularstrength.com/article/why-are-not-your-biceps-growing

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: FutureBody

i've been training for a while now,increasing my weight easy in every exercise (unless i skip days on the gym)
except biceps,ive been lifting with perfect form,slow controlled reps but im stack in the same weight for a long time

i've seen some guys on the internet (ct flecher,jay cutler,arnold)lifting with bad form,doing curlsbut they are helping with their back+legs+shoulders to lift the weight,looks like it helps to add more weight
is this more effective than strict form?

George,

 

Cheat curls have their place when done correctly. A "correct" cheat curl is to use a little swing at the bottom of the movement only then pull the rest of the way with your biceps without leaning back. This is how Arnold did them and they help push your biceps to new levels if you train without a spotter. Too many people swing thru the whole movement and the biceps do about 25% of the work and they risk injury.

 

If you do back work that also puts some focus on the biceps you will get additional growth. Exercises like chin-ups and rows with palms facing away from you are great at activating the biceps. You need to be careful doing rows with palms away as they put a lot of stress on the biceps. This is how Dorian Yates tore his bicep when rowing 455 Lbs. Choose a weight you can handle without needing to swing or use momentum to raise.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
HybridPhysiques
HybridPhysiques g NickJustin HybridPhysiques
32 Post(s)
32 Post(s) Gender: Male Goal: Train for a sport Date Joined: January 1, 2015
Posted

I've noticed with arms, it doesnt really matter if your strength increases. After two inches of growth in my arms, I've only increased the weight of the dumbbells by 5-10lbs!

Justin: 1st Place in Mens Physique at WNBF NaturalMania earning a WNBF Pro card (national show) Nick: 1st Place in Mens Bodybuilding (bantam weight) and 2nd in the overall at NaturalMania earning a WNBF Pro card (national show) 1st Place WNBF Pro Cup in Mens Pro Bodybuilding Lightweight class
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: FutureBody

i've been training for a while now,increasing my weight easy in every exercise (unless i skip days on the gym)
except biceps,ive been lifting with perfect form,slow controlled reps but im stack in the same weight for a long time

i've seen some guys on the internet (ct flecher,jay cutler,arnold)lifting with bad form,doing curlsbut they are helping with their back+legs+shoulders to lift the weight,looks like it helps to add more weight
is this more effective than strict form?

I agree with John.

 

Training biceps is all about creating tension in the muscle. You must learn to be able to squeeze the shit out of the bicep without recruiting other muscles to help. Arnie was able to use cheat curls as he learnt to create tension in the bicep troughout the movment; yes other muscle were recruited but this allowed him to progressively overload.

 

Slow, controlled reps are a great start to learning how to create tension in the muscle but you must learn to never relax the bicep during a curl, the minute you relax the bicep you will lose mechanical tension under time which will decrease overall growth. DO NOT however confuse keeping tension with shortening the range of motion; always use a full range of motion but this must be a range of motion that allows for tension to be kept on the muscle.

 

Hope this isnt too confusing; its hard to describe with showing what I mean

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Daniel_Meyer

I agree with John.

 

Training biceps is all about creating tension in the muscle. You must learn to be able to squeeze the shit out of the bicep without recruiting other muscles to help. Arnie was able to use cheat curls as he learnt to create tension in the bicep troughout the movment; yes other muscle were recruited but this allowed him to progressively overload.

 

Slow, controlled reps are a great start to learning how to create tension in the muscle but you must learn to never relax the bicep during a curl, the minute you relax the bicep you will lose mechanical tension under time which will decrease overall growth. DO NOT however confuse keeping tension with shortening the range of motion; always use a full range of motion but this must be a range of motion that allows for tension to be kept on the muscle.

 

Hope this isnt too confusing; its hard to describe with showing what I mean

Good to see you back posting Daniel :-)

 

Another good way is to "walk the rack" - start at the 40Lb dumbells do 6-8 strict reps then immediately use the 30Lbs for 8 strict reps then immediately hit the 20Ls for 8-10 strict reps and then the 10bs for 15-20 reps. By the time you get to the 10Lbs, your biceps are burning and your arms want to fall off :-) Or you can do a superset of heavy dumbells with 8-10 strict reps immedately followed by lighter dumbells for 12-15 reps - repeat 5-6 times for 115+ total reps >:-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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