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The Best Preacher Curl for Biceps Mass Safely

Demonstration of dumbbell preacher curls in the stretch position

Drug-Free Mr. Universe and biomechanics expert Doug Brignole was against using the preacher curl for biceps mass. [Read more…]

Filed Under: X Files Tagged With: best biceps exercise, biceps, biceps exercises, biceps workout, preacher curls

Barbell Curls for Arm Mass?

Steve doing heavy barbell curls

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…]

Filed Under: X Files Tagged With: arm mass, arm size, biceps, biceps exercises, biceps workout, curls

New Twist on Biceps Mass

Jonathan spotting Steve for hammer curls

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…]

Filed Under: X Files Tagged With: best biceps exercise, biceps, biceps exercises, biceps mass, biceps workout, bigger biceps, Chris Beardsley, ideal biceps exercise

New Arm Size

Jonathan doing concentration curls

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…]

Filed Under: X Files Tagged With: arm exercises, arm size, arm workout, best biceps exercise, biceps exercises, ideal biceps exercise

Mr. America on Mr. O’s Biceps Shape Shift

Larry Scott's awesome arms flexed

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…]

Filed Under: X Files Tagged With: arm workout, biceps exercises, biceps peak, biceps shape, larry scott, Mr. O, mr. olympia

2 Keys to Sleeve-Stretching Biceps

Jonathan doing incline hammer curls

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…]

Filed Under: X Files Tagged With: biceps, biceps exercises, ideal biceps exercise, mri, Muscle Meets Magnet, per a. tesch, strength curve

Arm Specialization for Size Creation

Jonathan Lawson one-arm spider curls - Best Moves for Big Arms

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…]

Filed Under: X Files Tagged With: arm routine, arm specialization, arm training, biceps exercises, biceps routine, biotrust protein, free protein, triceps exercises, x-traordinary arms

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…]

Filed Under: X Files Tagged With: arnold schwarzenegger, arnold's biceps, arthur jones, biceps, biceps exercises, biceps peak, biotrust, free pro-x10, free probiotics, larry scott, Nautilus, out-for-in/in-for-out, physique, pro-x10, probiotics, sergio oliva, Sergio Oliva Jr., x-traordinary arms

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…]

Filed Under: X Files Tagged With: after-40, arm exercises, arm training, arnold schwarzenegger, biceps exercises, biceps peak, biceps training, biotrust, biotrust protein, bodybuilding zen, brachialis, free protein, free supplements, x-traordinary arms

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…]

Filed Under: X Files Tagged With: 3d pof, awesome arms, biceps, biceps exercises, biceps shape, biceps workout, bodyweight training, build mass, jonathan lawson, mass building, muscle mechanics, positions of flexion, protein synthesis, x arms, x-traordinary arms

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