Bicep routine

For those of you looking to shake up your bicep workout, I recently
added an Incline Dumbell Curl to mine and it felt awesome! I replaced
the concentration curl with this, and felt a good burn for the first
time in a long time. I was even a little sore the next day.

If you're not familiar with it, you'll use an incline bench, and
dumbells in both hands. Palms outward, and arms perpendicular to the
ground, alternate curling each arm.

Here's a better description, except I did NOT like rotating:
http://www.exrx.net/WeightExercises/...clineCurl.html

- Jason

In news:1180780741.298027.89230@u30g2000hsc.googlegro ups.com,
Jason <jwcarlton@gmail.com> typed:
> For those of you looking to shake up your bicep workout, I recently
> added an Incline Dumbell Curl to mine and it felt awesome! I replaced
> the concentration curl with this, and felt a good burn for the first
> time in a long time. I was even a little sore the next day.
>
> If you're not familiar with it, you'll use an incline bench, and
> dumbells in both hands. Palms outward, and arms perpendicular to the
> ground, alternate curling each arm.
>
> Here's a better description, except I did NOT like rotating:
> http://www.exrx.net/WeightExercises/...clineCurl.html
>
> - Jason

Rotating is good, it's what the biceps were designed for [amongst other
things]!!!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Jun 2, 7:51 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1180780741.298027.89230@u30g2000hsc.googleg roups.com,
> Jason <jwcarl...@gmail.com> typed:
>
> > For those of you looking to shake up your bicep workout, I recently
> > added an Incline Dumbell Curl to mine and it felt awesome! I replaced
> > the concentration curl with this, and felt a good burn for the first
> > time in a long time. I was even a little sore the next day.
>
> > If you're not familiar with it, you'll use an incline bench, and
> > dumbells in both hands. Palms outward, and arms perpendicular to the
> > ground, alternate curling each arm.
>
> > Here's a better description, except I did NOT like rotating:
> >http://www.exrx.net/WeightExercises/...clineCurl.html
>
> > - Jason
>
> Rotating is good, it's what the biceps were designed for [amongst other
> things]!!!
>
> --
> Bully
> Protein bars:http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchill

I mentioned this in another thread, but it's worth repeating for
anyone reading this later.

The bicep has 2 parts: the biceps brachii, and the brachialis. The
biceps brachii is utilized when you rotate your arm, while the
brachialis (located on the sides of the bicep) is not. I would imagine
that the description of the incline curl that I linked above, the one
that includes the rotation, would be more of a compound exercise,
while my variation made it an isolation exercise focusing on the
brachialis.

With this in mind, my most recent biceps workout included 3 sets of
the incline curl WITH rotation, followed by another 3 sets without the
rotation. In both instances, I used 30lb dumbells.

I tried adding the rotation first, since I thought it would be a
little harder. No doubt! I was only able to do 3 sets of 5, and that
last set was HARD! Then, when I did the same exercise without the
rotation (with the same weight), I was able to do 3 sets of 15. When I
first started concentration curls, I discovered that the brachialis
responds well to isometric exercises, so I added peak contraction to
the first two sets that didn't include rotation.

In retrospect, I realize that I haven't been including any rotation in
my previous routines, so my brachii are considerably weaker than my
brachialis. Now that I realize this, I'm modifying my arm routine to
include 2 exercises with rotation; so now, I'm doing 2 (maybe 3)
exercises without rotation, and 2 exercises with rotation.

- Jason

"Jason" <jwcarlton@gmail.com> wrote in message
news:1181011427.184429.210990@q69g2000hsb.googlegr oups.com...
> On Jun 2, 7:51 am, "Bully" <bull...@proteinbars.co.ok> wrote:
>> Innews:1180780741.298027.89230@u30g2000hsc.googleg roups.com,
>> Jason <jwcarl...@gmail.com> typed:
>>
>> > For those of you looking to shake up your bicep workout, I recently
>> > added an Incline Dumbell Curl to mine and it felt awesome! I replaced
>> > the concentration curl with this, and felt a good burn for the first
>> > time in a long time. I was even a little sore the next day.
>>
>> > If you're not familiar with it, you'll use an incline bench, and
>> > dumbells in both hands. Palms outward, and arms perpendicular to the
>> > ground, alternate curling each arm.
>>
>> > Here's a better description, except I did NOT like rotating:
>> >http://www.exrx.net/WeightExercises/...clineCurl.html
>>
>> > - Jason
>>
>> Rotating is good, it's what the biceps were designed for [amongst other
>> things]!!!
>>
>> --
>> Bully
>> Protein bars:http://www.proteinbars.co.uk
>>
>> "A pessimist sees the difficulty in every opportunity; an optimist sees
>> the opportunity in every difficulty." Sir Winston Churchill
>
> I mentioned this in another thread, but it's worth repeating for
> anyone reading this later.
>
> The bicep has 2 parts: the biceps brachii, and the brachialis. The
> biceps brachii is utilized when you rotate your arm, while the
> brachialis (located on the sides of the bicep) is not. I would imagine
> that the description of the incline curl that I linked above, the one
> that includes the rotation, would be more of a compound exercise,
> while my variation made it an isolation exercise focusing on the
> brachialis.
>
> With this in mind, my most recent biceps workout included 3 sets of
> the incline curl WITH rotation, followed by another 3 sets without the
> rotation. In both instances, I used 30lb dumbells.
>
> I tried adding the rotation first, since I thought it would be a
> little harder. No doubt! I was only able to do 3 sets of 5, and that
> last set was HARD! Then, when I did the same exercise without the
> rotation (with the same weight), I was able to do 3 sets of 15. When I
> first started concentration curls, I discovered that the brachialis
> responds well to isometric exercises, so I added peak contraction to
> the first two sets that didn't include rotation.
>
> In retrospect, I realize that I haven't been including any rotation in
> my previous routines, so my brachii are considerably weaker than my
> brachialis. Now that I realize this, I'm modifying my arm routine to
> include 2 exercises with rotation; so now, I'm doing 2 (maybe 3)
> exercises without rotation, and 2 exercises with rotation.
>
> - Jason
>

In all reality, you are putting far too much thought into your biceps
workout. You can't train for a peak or shape. It is all genetic, so your
arms are going to look like they are going to look from basic work. It is
good to change things up for the mental side, but you are either born with a
peak or your aren't.

--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

In news:1181011427.184429.210990@q69g2000hsb.googlegr oups.com,
Jason <jwcarlton@gmail.com> typed:

[...]

>
> I mentioned this in another thread, but it's worth repeating for
> anyone reading this later.
>
> The bicep has 2 parts: the biceps brachii, and the brachialis. The
> biceps brachii is utilized when you rotate your arm, while the
> brachialis (located on the sides of the bicep) is not. I would imagine
> that the description of the incline curl that I linked above, the one
> that includes the rotation, would be more of a compound exercise,
> while my variation made it an isolation exercise focusing on the
> brachialis.
>
> With this in mind, my most recent biceps workout included 3 sets of
> the incline curl WITH rotation, followed by another 3 sets without the
> rotation. In both instances, I used 30lb dumbells.
>
> I tried adding the rotation first, since I thought it would be a
> little harder. No doubt! I was only able to do 3 sets of 5, and that
> last set was HARD! Then, when I did the same exercise without the
> rotation (with the same weight), I was able to do 3 sets of 15. When I
> first started concentration curls, I discovered that the brachialis
> responds well to isometric exercises, so I added peak contraction to
> the first two sets that didn't include rotation.
>
> In retrospect, I realize that I haven't been including any rotation in
> my previous routines, so my brachii are considerably weaker than my
> brachialis. Now that I realize this, I'm modifying my arm routine to
> include 2 exercises with rotation; so now, I'm doing 2 (maybe 3)
> exercises without rotation, and 2 exercises with rotation.
>
> - Jason

Have you put this much thought into your squat form?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

"Jason" <jwcarlton@gmail.com> schreef:

> The bicep has 2 parts: the biceps brachii, and the brachialis. The
> biceps brachii is utilized when you rotate your arm...

It is also utilized when you flex the elbow. Always. More so in a fixed
supinated position, like BB curls or DB curls withOUT rotation of the lower
arm.

> while the brachialis (located on the sides of the bicep) is not. I would
> imagine
> that the description of the incline curl that I linked above, the one
> that includes the rotation, would be more of a compound exercise,
> while my variation made it an isolation exercise focusing on the
> brachialis.

Best "compound" for the upper arms are hammer curls. They divide the load
evenly between biceps, brachialias and brachioradialis.

BB curls, OTOH, stress the forearm flexors very hard. Hammers dont.

--
Pete

"Hard Bop Drums" <You can't train for a peak or shape. It is all genetic, so
your arms are going to look like they are going to look from basic work. It
is good to change things up for the mental side, but you are either born
with a peak or your aren't.
>

The only peak you ever had was on the top of your pointy head.

> In all reality, you are putting far too much thought into your biceps
> workout. You can't train for a peak or shape. It is all genetic, so your
> arms are going to look like they are going to look from basic work. It is
> good to change things up for the mental side, but you are either born with a
> peak or your aren't.

Glad to see you're back to discussing bodybuilding, instead of just
trying to insult people.

Personally, I don't think that this is true. I had mentioned before
that my hand injury forced me to lift a little differently with my
"bad" hand, and I have begun to develop a peak there where none
existed before. I have started lifting the same way with my right
hand, and voila! I'm developing a peak.

So while I can accept that it's genetic, I don't think that it's
ENTIRELY genetic. I believe that people may have the genetics, and
simply aren't lifting in a way that utilizes it correctly.

- J

> Have you put this much thought into your squat form?

That's a whole other problem, actually. That's why I'm trying to find
matching weights; my 8/6/4 pyramid on squats has seriously surpassed
the 300lbs that I have on hand.

I'm hoping to get additional weight this weekend, so one day in the
next week or two I will probably be asking for advice.

- J

> It is also utilized when you flex the elbow. Always. More so in a fixed
> supinated position, like BB curls or DB curls withOUT rotation of the lower
> arm.

On a similar, but different topic, how about rotating with bench
dumbell curls and incline dumbell curls?

- Jason

In news:1181299152.614764.26230@q66g2000hsg.googlegro ups.com,
Jason <jwcarlton@gmail.com> typed:
>> Have you put this much thought into your squat form?
>
> That's a whole other problem, actually. That's why I'm trying to find
> matching weights; my 8/6/4 pyramid on squats has seriously surpassed
> the 300lbs that I have on hand.

Free weight, a2g squats?

>
> I'm hoping to get additional weight this weekend, so one day in the
> next week or two I will probably be asking for advice.
>
> - J



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

"Jason" <jwcarlton@gmail.com> wrote in message
news:1181298979.504591.287790@p77g2000hsh.googlegr oups.com...
>> In all reality, you are putting far too much thought into your biceps
>> workout. You can't train for a peak or shape. It is all genetic, so your
>> arms are going to look like they are going to look from basic work. It is
>> good to change things up for the mental side, but you are either born
>> with a
>> peak or your aren't.
>
> Glad to see you're back to discussing bodybuilding, instead of just
> trying to insult people.


Would you like some cheese with that whine?


>
> Personally, I don't think that this is true. I had mentioned before
> that my hand injury forced me to lift a little differently with my
> "bad" hand, and I have begun to develop a peak there where none
> existed before. I have started lifting the same way with my right
> hand, and voila! I'm developing a peak.
>
> So while I can accept that it's genetic, I don't think that it's
> ENTIRELY genetic. I believe that people may have the genetics, and
> simply aren't lifting in a way that utilizes it correctly.
>
> - J
>

It really doesn't matter what you think is true or not. You can't change the
shape of your muscles. Dr. Fred Hatfield and many others agree with me.
Shape is all genetic. You can't get a biceps peak of you don't have one nor
can you get an outer thigh sweep no matter how many hack squats you do.

Robert Sc(huh?) wrote:
> "Jason" wrote
> >> <snip> You can't train for a peak or shape.

It's semantics.

I'm inclined to agree with Schuh that you can't alter your genetic
destiny, but you can certainly alter your appearance. Given a specific
ultimate genetic appearance as the result of working out, no, you
can't alter that ultimate genetic appearance (maybe - I mean, who
knows? How do you know when you've hit the wall of your genetic
limits?), however there are those with no meaningful muscle
accumulation who will only know what weight training will do for them
AFTER having actually lifted those weights.

Therefore, no one, imo, should use Schuh's mantra of "You can't train
for a peak or shape" to justify a "Why even bother?" attitude. You'll
never know unless you pick up that dumbbell.

> >> It is all genetic, so your arms are going to
> >> look like they are going to look from basic
> >> work.

Perhaps, but you'll never know what your arms are going to look like
unless you do that basic work.

> >> It is good to change things up for the
> >> mental side, but you are either born
> >> with a peak or your aren't.

Synthol. ;o)

> > Glad to see you're back to discussing
> > bodybuilding,

Yes, but I doubt that'll last very long.

> > instead of just trying to insult people.
>
> Would you like some cheese with that whine?

(looks at stopwatch)

See?

> > Personally, I don't think that this is true.
> > I had mentioned before that my hand injury
> > forced me to lift a little differently with my
> > "bad" hand, and I have begun to develop a
> > peak there where none existed before. I
> > have started lifting the same way with my
> > right hand, and voila! I'm developing a peak.
>
> > So while I can accept that it's genetic, I don't
> > think that it's ENTIRELY genetic. I believe that
> > people may have the genetics, and simply
> > aren't lifting in a way that utilizes it correctly.
[...]


> It really doesn't matter what you think is true or
> not.

Otoh, Schuh, iirc, is the same person who was recently espousing the
merit, the importance of visualization. I'd say - with that in mind -
"what you think is true" would matter a great deal.

Shame about that kill file.

> You can't change the shape of your
> muscles.

And didn't Pete say that - at least from a geometrical perspective -
you're wrong?

> Dr. Fred Hatfield and many others
> agree with me.

What's Fred look like these days? Does HE post current jpegs?

> Shape is all genetic. You can't get a biceps
> peak of you don't have one nor can you get
> an outer thigh sweep no matter how many
> hack squats you do.

How about man boobs? Let's take Brink for example. If he stopped doing
flat benches and concentrated instead on inclines benches, would that
change the appearance of his chest?

--
Curt