What are you exercises, sets, # of reps that you do to really put on mass on your bi's? I need some new ideas for Monday to switch things up.
So far I do
HEAVY on:
1) Straight Barbell Curl
2) Dumbbell Curl
3) Cable Preacher Curl
4) Rope Cable Hammer Curl
I pyramid these 8, 6, 4, 2+. Any ideas for some new exercise favorites of your own that will help me put size on my arms?
Results 1 to 9 of 9
Thread: Bicep Mass
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04-20-2012, 01:15 AM #1GeorgiaGuest
Bicep Mass
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04-20-2012, 07:19 AM #2
Re: Bicep Mass
concentration curls
incline dumbell curls (those swell my arms)
drag curls (old school)
Hammer curls
the best mass builder imo. 21's! sometimes my arms get so full that I feel like the skin is going to rip open
I started doing bis and tris same day and i love it. but i change up everything about every 6 weeks.
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04-20-2012, 07:49 AM #3
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Re: Bicep Mass
also you can add incline bb curls,set down on a incline bench hold the bar in your lap,lean back and curl and hold at the top then slowly release,i love these
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04-20-2012, 09:13 AM #4
Re: Bicep Mass
I love the incline DB curls one of my favorite and hammers curl, heavy and slow, I will try the one Bullseye said, sounds challenging
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04-20-2012, 11:31 AM #5
Re: Bicep Mass
Try a POF routine... They seem to work incredibly well for arms. I had some success with it. You want a full ROM exercise, a short and hard contraction exercise and a stretch exercise. 3 brutal sets to absolute complete soul crushing failure. For example
Ez-Bar Curls 3 x failure
Hammer Curls 3 x failure
Incline Dumbbell Curls 3 x failure
I also recommend a few sets of reverse curls with a lighter weight at the end for elbow health"Overzealous dosing" -Jin
Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.
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04-20-2012, 01:48 PM #6
Re: Bicep Mass
I put ankle weights on my wrists when i masturbate
The harder I work, the luckier I get.
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04-20-2012, 02:11 PM #7
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04-20-2012, 02:12 PM #8
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Re: Bicep Mass
I do the following right now:
ez curls
db hammer curls
db incline curls[SIZE=2][B][FONT=&][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]
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05-06-2012, 01:22 PM #9
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