Drug-Free Mr. Universe and biomechanics expert Doug Brignole was against using the preacher curl for biceps mass. [Read more…]
Barbell Curls for Arm Mass?
Q: I’ve always liked the feel of barbell curls over dumbbells. More control maybe? Are they really that inefficient? Should I go to dumbbells for better gains? [Read more…]
New Twist on Biceps Mass
Most bodybuilders use palms-up curls to target the biceps and a neutral hammer grip to better activate the brachialis, the muscle that snakes under the biceps, as well as the brachioradialis, the muscle on top of the forearm.
A recent post by respected researcher Chris Beardsley may have us rethinking that conclusion and our biceps workouts… [Read more…]
New Arm Size
Shoulder pain can make holding dumbbells at your sides painful. Such is my predicament…
That means alternate dumbbell curls are out as my ideal exercise. I cringe just thinking about it… [Read more…]
Mr. America on Mr. O’s Biceps Shape Shift
A few newsletters ago, I had photos of the first Mr. O Larry Scott in his prime and later in life after he decided to see if he could reshape his biceps—higher peak—by removing preacher curls from his arm workout and emphasize “peak-contraction” exercises. Results… [Read more…]
2 Keys to Sleeve-Stretching Biceps
Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole says that if you’re doing the ideal exercise for a muscle, you will train the majority of fibers throughout—even a two-headed muscle like biceps… [Read more…]
Arm Specialization for Size Creation
Q: I want to specialize on my arms now [while I’m training at home] so they look much more impressive. I’m hoping to really shock people the first time I wear a tank outside. My question is, using your arm-specialization programs [listed in X-traordinary Arms], is it okay to mix up the exercises. What I mean by that is do a biceps-peak exercise for midrange, then the stretch move followed by a contracted-position biceps exercise for width. I like the idea of training for width and peak/sweep at every workout rather than emphasizing one over the other at alternating workouts.
A: We always applaud experimentation. We believe it’s necessary for anyone interested in gaining the most muscle possible as quickly as possible. Your idea has merit because no matter what arm exercise you choose, you’ll affect all heads of the muscle to some degree. In other words, you can’t work the inner biceps head while the outer head takes a nap or vice versa; however, you can stress one over the other, as we explain in X-traordinary Arms. [Read more…]
Moment of Bodybuilding Zen 38: Sergio Oliva’s Biceps
Sergio Oliva’s monster mass, wasp waist, and incredible proportions are legendary—and his physique is still shocking, even by today’s over-drugged standards…
[Read more…]
Moment of Bodybuilding Zen 27: Arnold’s Secret
In our Zen 3 newsletter, we talked about Arnold’s biceps peak and his full-range workout (POF: standing curls, incline curls, concentration curls).
But Arnold’s secret to eye-popping bi’s: He trained his brachialis muscles directly. Those lengthy muscles snake under the biceps and connect down on the forearm. When the brachialis are beefed up underneath, they push the biceps higher when flexed—sky-high peaks. [Read more…]
Muscle Mechanics: A New Twist for Awesome Arms
Q: I have learned an incredible amount from your X Arms e-book. My question has to do with emphasizing the biceps heads. You suggest total focus on one head at each workout. Instead, I want to use two sets in each position of flexion, with each set focusing on a different head. For example, for the first exercise (midrange), I’ll do one set of close-grip preacher curls for the outer biceps heads; then follow with one set of wide-grip dumbbell curls for the inner heads. I’ll do that for the stretch-position exercise and the contracted position exercise, using the specific movements in your e-book, one set for each head in each position. I plan to use that biceps routine every arm workout. I’ll use the same two-sets-for-each-position idea for triceps too. What do you think?
A: Let’s see, two sets in each of the three positions of flexion, one set for inner-head emphasis, the second for outer-head emphasis. Interesting. That’s a different strategy from what we outline in X-traordinary Arms, which is to focus on one head of the biceps at one workout, then focus on the other head at the next to build awesome arms. [Read more…]