I now directly work my bicep 1 day a week. I've been getting results this way.
But my question is how should i mix up the different curls I can do? Should I do only 1 type per week? Should i do 2 types per week in the 1 day I do curls? I don't like to overwork.. so less is better. I notice same or better results if I do less work to the muscle.
Also what about reverse curls? I read where doing reverse curls really developes the Brachialis muscle, which will make your arm look more massive?
DOes this make any sense? Why does reverse curls get this muscle more?
Can someone tell me if using different grips when you do curls doesn't get different parts of the bicep, than why would I do reverse curls? Becuase I use so much less weight when doing reverse curls. I can't see it really hitting the bicep as much.
The general idea behind doing different types of exercises for the same muscle (i.e. different grips, etc.) is to attack the supporting muscle groups around the bicep, which you want to strengthen.
For example, reverse curls dont hit biceps as much because the weight is spread across various other minor muscles, which is also probably why you can't do as much weight with them.
Another thing: it seems like you want your arm to "look more massive." if this is the case, please read up about triceps or consider working them more, because the majority of arm size will come from triceps, not biceps.
I would just do barbell curls for mass and maybe a set or 2 of hammer curls for the brachialis which is the muscle responsible for the illusion of a peak on the bicep.
Other then that the biceps get worked a fair bit in most upper body exericises.
Preacher curls, both barbell and dumbell.
6' 2" 22years old
05' 232lbs, 06' summer 200lbs, Currently 226lbs
FB 345x1 Seated MP 225x5
I think reverse curls is a great exercise for working your biceps. It help develop your bi peaks. Even Arnold mentions it in one of the books I have saying reverse curls is a good exercise for working your bi peaks. Form is very important for max results.......
Regular curls and hammer curls is all you need. Do them both on your bicep training day, 2 sets each at high intensity.
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5'10" 215 lbs
All I do is chinups for bis and reverse cable or EZ bar curls for forearms.
could you explain why bi peaks are changed because of reverse curl? i thought that there was generally no way of altering the shape of the muscle.. unless its the brachialis muscle that forms the peak when the arm is flexed? Someone please clear up my confusion.Originally Posted by BFG123
So, am I gonna be the first one to say that you can't directly work your peaks, and that genetics determine the shape? Arnold should be proof of that. All the work he did on biceps, and they were still uneven.
Reverse curls work the extensor muscle of the forearm.
I had the screen up for a while, and didn't see your post. You are correct; you can't change the shape of the muscle without plastic surgery.Originally Posted by IZich
Is the the one that makes the smooth transition from biceps to forearm? I started doing hammers to try and hit that one. My arms look too seperate, and I need that muscle to bridge the gap. It looks realy deisel when it's big.Originally Posted by Ares