Final Bicep Exercise

Scotty said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline DB
curls. I then usually chuck in a third exercise which changes. Sometimes I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

Start with some chins, supinated grip, then do the other stuff. You'd
be surprised how much that will help.

Why are you so interested in your biceps? Want the "BIG GUNZ" thing?
Then do some tricep work, too. You'll also be surprised at how much
difference that will make.

Of course, if you really want "to build mass," then you'll start
working heavy compound exercises and stop worrying about concentration
on your biceps. That probably wasn't what you wanted to hear, but it
doesn't make it any less the truth.

"JMW" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Start with some chins, supinated grip, then do the other stuff. You'd
be surprised how much that will help.

Why are you so interested in your biceps? Want the "BIG GUNZ" thing?
Then do some tricep work, too. You'll also be surprised at how much
difference that will make.

Of course, if you really want "to build mass," then you'll start
working heavy compound exercises and stop worrying about concentration
on your biceps. That probably wasn't what you wanted to hear, but it
doesn't make it any less the truth.

Thanks for your reply JMW. I'm not overly interested in my biceps, all my
other bodypart routines are coming along nicely. My biceps routine just
hasn't seemed to have clicked yet.

Thanks again for your advice.

Scott
--
www.makingmuscle.net

"Scotty" <[email hidden]> wrote

Quoted message said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline
DB
curls. I then usually chuck in a third exercise which changes. Sometimes
I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

In my younger, bodybuilding, days, I found Ironman's old Positions of
Flexion approach to exercise selection worked well for me. Basically, you do
three exercises for each muscle group: a midrange one, a stretched one, and
a contracted one.

In your biceps routine, the barbell curl is the midrange one. The seated
incline db curl is the stretched position. So, all you need is the
contracted position, which, unfortunately, is difficult to achieve without a
cable crossover machine or cable pulldown machine with single handle grip.
You have access to one of those? Good. The fully contracted position is
where your arm is up and flexed behind your head, with your elbow pointed
upward. Got that position? Now, sit so that the pull comes from above on the
cable. You are essentially curling the weight down behind your head.

A close approximation is standing cable curls in the cable crossover
machine.

A not-so-close approximation, if you don't have access to either of the two
machines, above, are standing, bent over, arm unsupported, concentration
curls.

David

"Scotty" <[email hidden]> wrote: (snipped here and there)

Quoted message said:

I currently start with barbell curls and then follow them up with incline DB
curls.

I am trying to build mass rather then shape at the moment. Does anyone
have any suggestions for a third exercise I could use to finish up my
bicep routine?

Hammer curls.

<http://www.ironworkout.com/hamercurl.jpg>
<http://www.shapefit.com/biceps-hammer-curls.gif>

--
Curt
http://curtjames.com/

JMW said:

Scotty said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline DB
curls. I then usually chuck in a third exercise which changes. Sometimes I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

Start with some chins, supinated grip, then do the other stuff. You'd
be surprised how much that will help.

I remember a few years ago you arguing vociferously against me, along
with your little clone Hoffy, when I suggested that chins were
substantially a biceps exercise.

Using http://www.exrx.net you claimed quite correctly that the prime
mover in chins is the Latissimus Dorsi, and maintained quite
emphatically that the biceps were just one of many Synergists (which
they are), in order to discredit my own long held belief that chins
were substantially a biceps exercise and therefore easier than pull
ups.

Why are you now promoting chins as a biceps exercise?

Hey Scotty,

Bodybuilding is obviously often comlicated. If you are looking for a
pure "finishing" exercise for your biceps have you tried using single
hand curls, standing betweend the maching (people typically use the
machine for for a finishing Pec exercise, crossovers in front of the
chest (wt. stacks with pins about 8 feet apart with cables).

At any rate, start with the single hand pull on each side, standing in
the middle, grab each "single pull handle", the weight can vary, *note
I will often start light simply to find out how much I have already
fatigued my biceps, though it is good for finishing as it helps to
build a good "peak" of the bicep.

That said, how do you do it; as I was saying, you would be standing in
the middle (the machine is usually in front of a mirror) and grab each
arm pull so your arms are out at 90 degrees in abduction (or parallel
from the floor) and then grasp each handle, bend at the elbow the focus
on serious contraction, despite the weight, you know you body, so if it
too light, crank it up (any pains in the shoulders or anywhere for that
matter, alter your stance or lighten the weight (remember a finishing
exercise, that final burn and top off it you will. There are slight
variations, first start with this, provided you don't already do it, I
know when I do it, people always come over and see what the heck I am
doing.

One final exercise target the muscle called the brackioradialis and is
often target by performing a reverse curl (straight bar, free weights
or weights with pully's to start) and targe that, yes, it also get your
bicep, though in the routine you described they should already be so
fatigued, this is, like you said a finishing exercise (targeting the
muscle groups of the forearms (way to many to list and the muscle/space
between the bicep and the tricep on the outside of the arm and yes the
bicep too.

I hope this helps, I literally just joined this lovely site to let me
know if any of this works, you tried it, or need another (sure, I have
lots of variations and different exerscises, though just like in
practice, I only give people one or two stretches to start, good luck
and lift safely.

Regards,

Dylan
my apologies for the essay, just like to help, we could always talk
about your specific gains and supplement usage to enhance things
naturally if you are fighting any plateaus, personally they have just
helped me overcome a major one, post surgical shoulder and all, which
reminds me, I hope you are actually warming up the bicep with a flat
bar attached to the cable machine just to get some flexibility of the
tendons and blood flow to the bicep and additional muscles (light
weight 12-14 reps 2-4 sets, depending on how you feel, good luck, Dylan

Scotty said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline DB
curls. I then usually chuck in a third exercise which changes. Sometimes I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

Thanks a lot guys,
Scott
---
www.makingmuscle.net

"drdylan" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hey Scotty,

Bodybuilding is obviously often comlicated. If you are looking for a
pure "finishing" exercise for your biceps have you tried using single
hand curls, standing betweend the maching (people typically use the
machine for for a finishing Pec exercise, crossovers in front of the
chest (wt. stacks with pins about 8 feet apart with cables).

At any rate, start with the single hand pull on each side, standing in
the middle, grab each "single pull handle", the weight can vary, *note
I will often start light simply to find out how much I have already
fatigued my biceps, though it is good for finishing as it helps to
build a good "peak" of the bicep.

That said, how do you do it; as I was saying, you would be standing in
the middle (the machine is usually in front of a mirror) and grab each
arm pull so your arms are out at 90 degrees in abduction (or parallel
from the floor) and then grasp each handle, bend at the elbow the focus
on serious contraction, despite the weight, you know you body, so if it
too light, crank it up (any pains in the shoulders or anywhere for that
matter, alter your stance or lighten the weight (remember a finishing
exercise, that final burn and top off it you will. There are slight
variations, first start with this, provided you don't already do it, I
know when I do it, people always come over and see what the heck I am
doing.

One final exercise target the muscle called the brackioradialis and is
often target by performing a reverse curl (straight bar, free weights
or weights with pully's to start) and targe that, yes, it also get your
bicep, though in the routine you described they should already be so
fatigued, this is, like you said a finishing exercise (targeting the
muscle groups of the forearms (way to many to list and the muscle/space
between the bicep and the tricep on the outside of the arm and yes the
bicep too.

I hope this helps, I literally just joined this lovely site to let me
know if any of this works, you tried it, or need another (sure, I have
lots of variations and different exerscises, though just like in
practice, I only give people one or two stretches to start, good luck
and lift safely.

Regards,

Dylan
my apologies for the essay, just like to help, we could always talk
about your specific gains and supplement usage to enhance things
naturally if you are fighting any plateaus, personally they have just
helped me overcome a major one, post surgical shoulder and all, which
reminds me, I hope you are actually warming up the bicep with a flat
bar attached to the cable machine just to get some flexibility of the
tendons and blood flow to the bicep and additional muscles (light
weight 12-14 reps 2-4 sets, depending on how you feel, good luck, Dylan

Thanks to everyone who answered my question.

Dylan, I currently use the weights room at a local youth club where I am
doing work experience for Uni. It's a really good setup (it's nothing like
your average "weights room"😉, the only thing they do not have are cable
cross overs 🙁

Thanks for your in depth reply. Please feel free to take a look at my site,
it has more info about my journey into bodybuilding. You can find it
www.makingmuscle.net

Thanks again

Scotty said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline DB
curls. I then usually chuck in a third exercise which changes. Sometimes I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

Thanks a lot guys,
Scott
---
www.makingmuscle.net

Chinups.

Scotty said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to
finish up with.

I currently start with barbell curls and then follow them up

with

Quoted message said:

incline DB curls. I then usually chuck in a third exercise

which

Quoted message said:

changes. Sometimes I do concentration curls, sometimes I do
preacher curls. After the third exercise I usually feel as if

my

Quoted message said:

third exercise could have been chosen better.

I'm still a noob and I am trying to build mass rather then

shape at

Quoted message said:

the moment. Does anyone have any suggestions for a third

exercise

Quoted message said:

I could use to finish up my bicep routine?

Thanks a lot guys,
Scott
---
www.makingmuscle.net

Since you don't do the same exercises in the same order for more
than a few weeks, the last biceps exercise would change
constantly. Mix it up. Do reps in the 8-10 range to build muscle
but occasionally do low reps (3-5) to build strength, then go
back to 8-10.

locker

"Scotty" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to finish up
with.

I currently start with barbell curls and then follow them up with incline
DB
curls. I then usually chuck in a third exercise which changes. Sometimes
I
do concentration curls, sometimes I do preacher curls. After the third
exercise I usually feel as if my third exercise could have been chosen
better.

I'm still a noob and I am trying to build mass rather then shape at the
moment. Does anyone have any suggestions for a third exercise I could use
to finish up my bicep routine?

Thanks a lot guys,
Scott
---
www.makingmuscle.net

Do you currently deadlift, Row, Chin, power clean?
If you are "a noob", the finishing exercise that primarily target your
biceps is the same one you start with. Don't make the mistake that 99+% of
new trainees make. Build your pysique on a foundation of strength. Get
strong. Real strong.

David Cohen said:

"Scotty" <[email hidden]> wrote

Quoted message said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to
finish up with.

I currently start with barbell curls and then follow them up with
incline DB
curls. I then usually chuck in a third exercise which changes. Sometimes
I
do concentration curls, sometimes I do preacher curls. After the
third exercise I usually feel as if my third exercise could have
been chosen better.

I'm still a noob and I am trying to build mass rather then shape at
the moment. Does anyone have any suggestions for a third exercise I
could use to finish up my bicep routine?

In my younger, bodybuilding, days,

You're older than dirt. You were in Jesus' yearbook.

Speaking of dogs, at times she decides not to come when called. My instinct
is to call her a few times as I'm standing there 15' away, then walk over
and give her a spanking for not coming. Usually, it's because she's
sniffing something, etc. Whatever the reason, she should come every time
she's called. So how do I train this without punishment for not coming when
called?
--
-Larry

"The troll hasn't been born who can troll us worse than we troll
ourselves." Hugh Beyer

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

David Cohen said:

"Scotty" <[email hidden]> wrote

Quoted message said:

Hey everyone,

I'm having trouble trying to figure out what bicep exercise to
finish up with.

I currently start with barbell curls and then follow them up with
incline DB
curls. I then usually chuck in a third exercise which changes.
Sometimes I
do concentration curls, sometimes I do preacher curls. After the
third exercise I usually feel as if my third exercise could have
been chosen better.

I'm still a noob and I am trying to build mass rather then shape at
the moment. Does anyone have any suggestions for a third exercise I
could use to finish up my bicep routine?

In my younger, bodybuilding, days,

You're older than dirt. You were in Jesus' yearbook.

Speaking of dogs,

We weren't. Dirt and Jesus...a bit of a stretch to dogs. You are really
segue-challenged.

Quoted message said:

at times she decides not to come when called. My instinct is to call her
a few times as I'm standing there 15' away, then walk over and give her a
spanking for not coming. Usually, it's because she's sniffing something,
etc. Whatever the reason, she should come every time she's called. So
how do I train this without punishment for not coming when called?

Jeez, Larry, will you PLEASE take out your fustrations on a sparring partner
and STOP THINKING IN TERMS OF PUNISHMENT FOR THE FREAKIN' DOG!!

You made me yell at you again 🙁

"She should come every time she's called" only after you have trained her to
do so, and trained her to do so with increasing levels of distraction, and
proofed her in various distracting situations. Until then, her failure to
come when called IS YOUR FAULT! SMACK YOURSELF UPSIDE THE HEAD!!

Again, here's the outline. Once again, for the details, go to amazon.com and
buy every booklet ever written by Patricia McConnell. Read them all. There
will be a test.

NEVER call your dog to punish her...you will train her to avoid you. Call
her with a happy, cheerful, high-pitched voice (work on it). Utilize her
natural instinct to chase: call her, run AWAY from her, she will chase, let
her catch you, praise her, and give her a tiny tasty treat. Do NOT call her
when she is distracted..every failure to respond sets back her training.
Start with short distances and slowly increase over days and weeks. Then,
after she is reliably coming to you in non-distracting settings, start
adding minor distractions and slowly, again, increase the level of
distraction.

I recommend a command other than the usual COME (Actually, it was Joel
McMains' recommendation. Buy all of his books, too, if you want an even more
advanced education in dog training). Use the command HERE. It'll work
better. Read McMains for the details of why. Always use the dog's name first
(happy, cheerful, remember?). LULUBELL. HERE!

LARRY! SIT! DON'T HIT THE DOG!!

David

David Cohen said:

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

David Cohen said:

"Scotty" <[email hidden]> wrote
> Hey everyone,
>
> I'm having trouble trying to figure out what bicep exercise to
> finish up with.
>
> I currently start with barbell curls and then follow them up with
> incline DB
> curls. I then usually chuck in a third exercise which changes.
> Sometimes I
> do concentration curls, sometimes I do preacher curls. After the
> third exercise I usually feel as if my third exercise could have
> been chosen better.
>
> I'm still a noob and I am trying to build mass rather then shape at
> the moment. Does anyone have any suggestions for a third exercise
> I could use to finish up my bicep routine?

In my younger, bodybuilding, days,

You're older than dirt. You were in Jesus' yearbook.

Speaking of dogs,

We weren't. Dirt and Jesus...a bit of a stretch to dogs. You are
really segue-challenged.

Quoted message said:

at times she decides not to come when called. My instinct is to
call her a few times as I'm standing there 15' away, then walk over
and give her a spanking for not coming. Usually, it's because she's
sniffing something, etc. Whatever the reason, she should come every
time she's called. So how do I train this without punishment for
not coming when called?

Jeez, Larry, will you PLEASE take out your fustrations on a sparring
partner and STOP THINKING IN TERMS OF PUNISHMENT FOR THE FREAKIN'
DOG!!
You made me yell at you again 🙁

"She should come every time she's called" only after you have trained
her to do so, and trained her to do so with increasing levels of
distraction, and proofed her in various distracting situations. Until
then, her failure to come when called IS YOUR FAULT! SMACK YOURSELF
UPSIDE THE HEAD!!

No, it's that she selectively minds at times. She just doesn't want to
come.

Quoted message said:

Again, here's the outline. Once again, for the details, go to
amazon.com and buy every booklet ever written by Patricia McConnell.
Read them all. There will be a test.

NEVER call your dog to punish her...you will train her to avoid you.
Call her with a happy, cheerful, high-pitched voice (work on it).
Utilize her natural instinct to chase: call her, run AWAY from her,
she will chase, let her catch you, praise her, and give her a tiny
tasty treat. Do NOT call her when she is distracted..every failure to
respond sets back her training. Start with short distances and slowly
increase over days and weeks. Then, after she is reliably coming to
you in non-distracting settings, start adding minor distractions and
slowly, again, increase the level of distraction.

I know all this, and follow it.

Quoted message said:

I recommend a command other than the usual COME (Actually, it was Joel
McMains' recommendation. Buy all of his books, too, if you want an
even more advanced education in dog training). Use the command HERE. It'll
work better. Read McMains for the details of why. Always use
the dog's name first (happy, cheerful, remember?). LULUBELL. HERE!

I'll check into the books.

Quoted message said:

LARRY! SIT! DON'T HIT THE DOG!!

David

--
-Larry

"The troll hasn't been born who can troll us worse than we troll
ourselves." Hugh Beyer

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

David Cohen said:

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

David Cohen wrote:
> "Scotty" <[email hidden]> wrote
>> Hey everyone,
>>
>> I'm having trouble trying to figure out what bicep exercise to
>> finish up with.
>>
>> I currently start with barbell curls and then follow them up with
>> incline DB
>> curls. I then usually chuck in a third exercise which changes.
>> Sometimes I
>> do concentration curls, sometimes I do preacher curls. After the
>> third exercise I usually feel as if my third exercise could have
>> been chosen better.
>>
>> I'm still a noob and I am trying to build mass rather then shape at
>> the moment. Does anyone have any suggestions for a third exercise
>> I could use to finish up my bicep routine?
>
> In my younger, bodybuilding, days,

You're older than dirt. You were in Jesus' yearbook.

Speaking of dogs,

We weren't. Dirt and Jesus...a bit of a stretch to dogs. You are
really segue-challenged.

Quoted message said:

at times she decides not to come when called. My instinct is to
call her a few times as I'm standing there 15' away, then walk over
and give her a spanking for not coming. Usually, it's because she's
sniffing something, etc. Whatever the reason, she should come every
time she's called. So how do I train this without punishment for
not coming when called?

Jeez, Larry, will you PLEASE take out your fustrations on a sparring
partner and STOP THINKING IN TERMS OF PUNISHMENT FOR THE FREAKIN'
DOG!!
You made me yell at you again 🙁

"She should come every time she's called" only after you have trained
her to do so, and trained her to do so with increasing levels of
distraction, and proofed her in various distracting situations. Until
then, her failure to come when called IS YOUR FAULT! SMACK YOURSELF
UPSIDE THE HEAD!!

No, it's that she selectively minds at times. She just doesn't want to
come.

No, you haven't yet fully trained her to come reliably, despite
distractions. Yes, she doesn't want to come. She has better things to do.
Once fully trained, coming to you, despite distractions, will BE the better
thing.

Quoted message said:

Quoted message said:

Again, here's the outline. Once again, for the details, go to
amazon.com and buy every booklet ever written by Patricia McConnell.
Read them all. There will be a test.

NEVER call your dog to punish her...you will train her to avoid you.
Call her with a happy, cheerful, high-pitched voice (work on it).
Utilize her natural instinct to chase: call her, run AWAY from her,
she will chase, let her catch you, praise her, and give her a tiny
tasty treat. Do NOT call her when she is distracted..every failure to
respond sets back her training. Start with short distances and slowly
increase over days and weeks. Then, after she is reliably coming to
you in non-distracting settings, start adding minor distractions and
slowly, again, increase the level of distraction.

I know all this, and follow it.

Good. It's the BEGINNING of full training, because she is A PUPPY! Are you
this impatient in other areas of life?

Quoted message said:

Quoted message said:

I recommend a command other than the usual COME (Actually, it was Joel
McMains' recommendation. Buy all of his books, too, if you want an
even more advanced education in dog training). Use the command HERE.
It'll work better. Read McMains for the details of why. Always use
the dog's name first (happy, cheerful, remember?). LULUBELL. HERE!

I'll check into the books.

The one you need most hasn't been written. It's entitled, "Patience: The Key
to a Successful Life".

David

Larry Hodges said:

She just doesn't want to
come.

Let her try your vibrating butt plug, it works for you.

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."