In your opinion, is direct bicep work (curls) needed for maximal growth?
Or would rows, pullups, etc compound exercises give you just as much bicep growth?
And if it "depends on the person," then what about yourself?
Last edited by jww13; 03-28-2004 at 02:58 PM.
Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
BF: 13.2% (6-10-07 w/ calipers)
Bench: 300x1 (9-22-06)
Weight: 180 BF: 8% Bench: 315x1
For me personally, its optimal if I do direct bicep work.
somewhat what I eat...
notice he didn't tell you how big his arms are, just a question and besides there the most fun imo to work
Some people will grow better with direct arm work, and some people without.
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pullups are the only thing that significantly works biceps, at least for me.
direct bicep work is needed.
I think 3-4 sets of direct work is a good thing.
Let's put it this way.
If you never did any "direct" biceps sets (curls), then the only work your biceps would get is as a part of a compound movement (your pulling movements like pullups, rows, etc).
Okay? That sounds good to you?
Well, let me ask you this:
Do you want your biceps failing on you when you are trying to hit your lats, your midback, or other pulling torso muscle-groups?
I think most thinking lifters would have to answer "NO!".
If you are trying to hit your lats, you don't want weak biceps screwing you up.
So go do some curlz. :P
From a bodybuilding perspective, it's important to train your entire body.
Are you probably better off doing direct arm work (or direct calf work)? Yes.
It is the EXTENT of that work that is generally in question.
Remember the keys - if you want big arms, you have to get big all over.
Now - personally, I do 2 or 3 sets of direct bicep work each week. I do far more tricep work (see: Westside). I'm currently 219 pounds, and my arms measure 17 inches. The REASON my arms are 17 inches? I weigh 219 pounds.
My arms grew the most when I was growing the most. At that time (I've been in the neghborhood of 210-230 pounds for about 2-3 years), I was working HARD on the basics, and doing about 6-9 sets of direct bicep work (and tricep work) a week.
Squats work better than supplements.
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Yes.Originally Posted by jww13
No.Or would rows, pullups, etc compound exercises give you just as much bicep growth?
It doesn't depend on the person, some people get bigger biceps without training them but if they did there biceps would probably see better growth.And if it "depends on the person," then what about yourself?
I do a tonnnnn of biceps work, we usually hit Biceps about twice a week directly and usually do about 16- sets. I was 6'4 180 pounds exactly 3 years ago, I am now 6'4 245 pounds and have 19 inch arms at 14% BF. You have to hit em man, the more often you lift, the more you grow. Thats how its been for me. I don't lift the same body part more than twice a week. But you should blast them twice a week for maximum growth. And eat like you have a tapeworm. No juice necessary, oh yea, I ran cross country too back in the day so it is possible to get big, its all in your head, and your diet, lift! lift!lift!
I haven't been hitting them much lately; like someone else said, 2 to 3 sets a week. I was doing a lot more when I first started.
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Rows and pullups (supinated grip) are not going to do *much* for your biceps, just your forearm and brachius (or whatever that is called)
Ive read here chin-ups are the best for biceps, perhaps substitute a few sets of those in for back work
Go for a month of direct work and a month of indirect work. Whichever one gives the most gain, i suggest to stick with it. Some people suggest to do many sets (10+ sets)and some suggest to do less than 6 sets. These people (like me), although with good intention, are speaking from our own perspective. We tell you what works for us or may be someone we work out with. So it would be better if you tailor a method that works for you.