Biceps workout

[Ironic Namesake]

I prefer doing curls using EZ curl bar, seems easier on the wrists .

I don't do many isolated bicep excersizes though , I've noticed good progress from rows/chins

 

[^TANK^]

Squats, and lots of 'em.

Bigger body mass = bigger arms.

/ocuk get big moto

My arms are 21 inches and I barely do squats I cant stand them, also I agree with toxic don't neglect your triceps. Chins followed by heavy controlled EZ curl bar 5x5 works for me and for triceps skull crushers followed by push downs again heavy controlled all the time and 5x5.

 

[^TANK^]

ditch EZ bar curls, waste of time.

 

[A2Z]

To be fair if you are training your biceps directly you will most likely be training for size.

If thats the case, stop being a ***** and start training for strength instead

 

[^TANK^]

To be fair if you are training your biceps directly you will most likely be training for size.

If thats the case, stop being a ***** and start training for strength instead

Curling with 90 kilos isnt what I would call weak let alone any of the other stuff I do, how does that make me a *****?

 

[Morba]

Decreases supination of the forearm due to the shape or angle of the bar, anything less than full supination is not complete bicep contraction. A straight bar gives you full supination and full bicep contraction, so why bother with a different exercise that is less effective? Waste of time in my eyes.

The only positive I can think of is removing/lowering the stress of supination on the wrists and elbows if you have an injury.

So rack pulls are pointless because you could do the full ROM like a deadlift?

Also, many people experience pain when using a straight bar (me for one), which you have kinda mentioned. Thats a reason.

All in all, your statement was rubbish :]

 

[mr jamez]

Are you also suggesting hammer curls are a greater waste of time again?

They're ok, they work quite well for forearms though I don't use them.

So rack pulls are pointless because you could do the full ROM like a deadlift?

I thought we were discussing the EZ bar? I'm not going to comment on other exercises as we can draw no parallels that I can think of. It's not about range of motion.

But yes I would choose the deadlift over all of them.

All in all, your statement was rubbish :]

A straight bar is far more effective at recruiting bicep contraction than an EZ curl bar. So whether people find it easier, more comfortable, more convenient or whatever is irrelevent. The FACT is that for strengthening the bicep it simply isn't anywhere near as good. This can be backed up with anatomical evidence due to the way the skeleteon, joints and muscles work together. It can also be observed by curling a straight bar then an EZ bar, its easily noticeable how much more your bicep is contracting. So until you come up with something on the contrary your statement is 'rubbish'

I don't want to come across as a nob here, I have been reading the sports section/body building bits on OCUK for a long time and /know/ that you are well versed in the subject but I simply do not agree when it comes to the lazy bar. You are also a very large man.

Anyway this thread is going way off topic. If I was the OP I would swap EZ bar curls for straight bar curls, more effective for building muscle. Yes they are not comfortable, but you didn't join the gym for an easy time right? I would also do chins as they are a brilliant upper body strength builder which will also help boost your pressing exercises. Ditch the rest.

 

[Morba]

If you were to do 1 exercise only that involved the biceps then yes, most people would choose the straight bar.
However, you said that EZ Bar curls are a waste of time, when they are not, you even admit this yourself

No, you don't go to the gym for an easy time, however you don't go to injure yourself so that you can't do other exercises ;]


I don't see how my size comes into the argument tbh, I wasn't saying that I built my arms by doing EZ Curls, infact I rarely work my bi's specifically
Sometimes i might do a few weeks where I target them, but its a short period of time!

Oh, regarding the rack lifts, the point was that you are not fully utilising the whole of the muscle groups to perform the exercise compared to another better one (deadlift). Essentially the same thing as your arguement for barbell over EZ bar ;]

 

[^TANK^]

To be fair if you are training your biceps directly you will most likely be training for size.

If thats the case, stop being a ***** and start training for strength instead

Curling with 90 kilos isnt what I would call weak let alone any of the other stuff I do, how does that make me a *****?

 

[thevet]

at the end of the day,what is one mans food is another mans poison,you have start with basics and then find what works for you stick with the straight bar for biceps i would

Also depending on your body type and metabolism will also depend on how you gain muscle,some people only have to pick up a barbell/dumbell and they put muscle mass on with hardly any real effort,but some people like myself who are known as a hard gainer(ectomorph) have to work that little bit harder to get the same results....

mesmomorph
ectomorph
endomorph

3 body types,i suggest you look into these and try too see what type that you are,then apply the correct type of training and diet for that bodytype...you can be a combination of these also....hope this helps

 

[steve-h]

my ez bar bent on me... so i HAVE to use my regular one now

 

[WantoN]

When I was building (), I just stuck to 5x5 super-heavy barbell curls at the end of back day, massive pump, and seemed to work well.

I don't like the EZ bar personally, I think it makes things, well... easier. I can understand if straight bar causes pain though.

The bicep is a small, two-headed muscle, makes up a small proportion of the mass of the arms and will contribute less to mass of the arms than the triceps and deltoids. No matter how big the guns are, small delts, especially medials, look very silly if under-developed and detract heavily from the appearance of your arms.

Stavey, have you had anyone look at your overall routine? What sort of split do you follow?

Ant