Quickest way to Bigger Biceps

quadancer wrote:
"Anyway, you just proved the PL point: many of those guys have huge arms...."

I've said repeatedly now that I said BICEPS and not ARMS.  I said compared to their triceps, their biceps are lagging.  Their ARMS are all triceps, and they are huge because they do direct triceps work on them.

I've also said that perhaps isolation was the wrong term and that direct work for the BICEPS was a better way to state it.

I never said not to do compounds or any such BS.  People have taken the "arguments" of certain others here and completely obfuscated the entire thread.  Do me a favor and read what I actually wrote, rather than the misquotes and misdirection of others who are obviously here just to annoy others since they have no such power in real life.

This is off-topic, but as far as losing more muscle than fat while cutting, I think all of the debate about carbs has made people forget all about their fat intake. IN MY OPINION and based on 20+ years of experience and study, low fat is the way to go as long as you get the minimal amount you do need. Also, keeping a nutrition journal will expose holes in your diet. It's really easy to forget about the milk shake you had at lunch.
 
And just to think, all of this started over a complete joke of a thread  
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My bad I guess. I think your writing style may require more study before replying: I fell into the 'problem' too. I still don't understand why you linked us to a PL style site for a thread about biceps. I really don't; I'm not being sarcastic.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've also said that perhaps isolation was the wrong term and that direct work for the BICEPS was a better way to state it.</div>
Any or All of us would interpret that as ISO's, unless specifically spoken of with a compound IMO. I mean, what else IS there, but compounds or iso's?
 
UFGatorDude30 wrote:
&quot;And just to think, all of this started over a complete joke of a thread.&quot;

It's not necessarily a joke when someone's new and learning. Even if it's a joke by the original poster, someone might learn something and it never hurts to try.

quadancer wrote:
&quot;I still don't understand why you linked us to a PL style site for a thread about biceps.&quot;

Because the thread was hijacked over whether or not powerlifters had big arms or big biceps, yada, yada, yada...  The link has a few photos of some elite level powerlifters, whose biceps don't compare to their triceps because they rarely work biceps directly, like they do their triceps.
The point was that heavy compounds, which will build some biceps size and definitely play a role in overall weight and size gain, do not sufficiently target the biceps themselves enough for maximal development of the biceps.

quadancer wrote:
&quot;Any or All of us would interpret that as ISO's, unless specifically spoken of with a compound IMO. I mean, what else IS there, but compounds or iso's?&quot;

True enough.  But let me point out that there are different types of isolation.  Pretty much any arm exercise fits the classic definition of &quot;single joint movement.&quot;  For the biceps, the preacher curl puts most of the focus only on the biceps and creates tension throughout the ROM.  Whereas, dumbbell curls still require the use of all kinds of secondary muscles for stabilization, probably don't allow enough tension at the bottom of the movement to be considered a full ROM and you're moving some fairly paltry weights if you're using proper form.
In this case, I was saying that some direct work with a full ROM would be best if all you want is big biceps or the biceps are lagging behind other muscles. The preacher curl with a barbell would probably be best if that were the case.  It allows you to target the biceps in as full a ROM as possible, while still using a decent load.
 
http://www.hypertrophy-specific.com/HSreport/iss06/index.html#art_3
Pre-existing Methods of Weight Training Found in HST
Traditional Weight Lifting Movements both compound and isolation (squat, bench, curls, etc)

http://www.hypertrophy-specific.com/HSreport/iss08/index.html
Do I drop out some of my compounds and add in some more arm exercises?
Well, it really depends on how many other exercises you are doing. There is nothing wrong with using only 3 core lifts such as bench, chins, and squat for everything but shoulders and arms. This leaves quite a bit of room to add volume to your other body parts.
 
what's a troll?

LOL

but yeah anyways, i reckon compounds are the way to go, i've done iso's for like a year and a bit, and they haven't grown AT ALL!!! not that iso's aren't good, they can be great i reckon it depends on your bodytype honestly! ectos= COMPOUNDS COMPOUNDS COMPOUNDS!!!
but yeah iso's HAVE THEIR PLACE! it just reeeeally depends ay, on your conditioning, your bodytype, other stuff...

don't take this too seriously though, i'm just statin my experiences ay ;)
 
DO all the arm curls you want. Just don't do them in the squat rack!!!
 
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(etothepii @ Jul. 01 2007,15:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">DO all the arm curls you want. Just don't do them in the squat rack!!!</div>
I need that home gym!
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My biceps have never been bigger, and I'm only doing two different kinds of chins/pulls. I do close-grip chins, and wide, neutral grip pulls, both weighted. My biceps seem to grow a bit each week - WITH NO ISO WORK. As _Simon_ said, COMPOUNDS, COMPOUNDS, COMPOUNDS!
 
How about &quot;quickest way to bigger triceps&quot; instead? I don't care about biceps at the moment.
 
<div>
(Totentanz @ Jul. 04 2007,00:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How about &quot;quickest way to bigger triceps&quot; instead?  I don't care about biceps at the moment.</div>
Close-grip bench or heavy board presses come to mind for massive hypertrophy of the triceps. All the bench specialists in powerlifting seem to have enormous triceps in general.
 
<div>
(Totentanz @ Jul. 04 2007,00:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How about &quot;quickest way to bigger triceps&quot; instead?  I don't care about biceps at the moment.</div>
Narrow(er) dips?
 
Good call, E.
Being amenable to CHANGE and not being CLOSE MINDED, I am trying this idea someone in our site posted about doing a T-nation inspired trick of 75-100 rep sets for a muscle on one workout, and the normal strength-level reps on the next. I did 75 reps (clustered at 28,20,17,10) for biceps two days ago and am barely ready for today's compounds (I'll do chins) due to tightness and DOMS. I've never, ever felt DOMS in my biceps before! This was for lagging BP's, not for the whole body. Let me see if I can find it for you.
So far no luck: I forgot to save it.
 
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(quadancer @ Jul. 04 2007,16:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good call, E.
Being amenable to CHANGE and not being CLOSE MINDED, I am trying this idea someone in our site posted about doing a T-nation inspired trick of 75-100 rep sets for a muscle on one workout, and the normal strength-level reps on the next. I did 75 reps (clustered at 28,20,17,10) for biceps two days ago and am barely ready for today's compounds (I'll do chins) due to tightness and DOMS. I've never, ever felt DOMS in my biceps before! This was for lagging BP's, not for the whole body. Let me see if I can find it for you.
So far no luck: I forgot to save it.</div>
It`s either HSS-100 or Poliquin's one day arm cure...or something along those lines, if I remember things right. Should help with your search.
 
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(_tim @ Jul. 03 2007,12:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My biceps have never been bigger, and I'm only doing two different kinds of chins/pulls.  I do close-grip chins, and wide, neutral grip pulls, both weighted.  My biceps seem to grow a bit each week - WITH NO ISO WORK.  As _Simon_ said, COMPOUNDS, COMPOUNDS, COMPOUNDS!</div>
although im doing curls at the moment ive found that chins have been the most productive mass wise for my biceps.

to hit those peaks i tend to do close grip z-bar or hammers.
 
<div>
(quadancer @ Jul. 04 2007,14:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good call, E.
Being amenable to CHANGE and not being CLOSE MINDED, I am trying this idea someone in our site posted about doing a T-nation inspired trick of 75-100 rep sets for a muscle on one workout, and the normal strength-level reps on the next. I did 75 reps (clustered at 28,20,17,10) for biceps two days ago and am barely ready for today's compounds (I'll do chins) due to tightness and DOMS. I've never, ever felt DOMS in my biceps before! This was for lagging BP's, not for the whole body. Let me see if I can find it for you.
So far no luck: I forgot to save it.</div>
i have been using max-stim for my bis for the last couple of wks.
if my mate is with me we stand facing each other, the M time is the time it takes to pass it to him,if he is not there i stand over a bench (not the squat rack
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)curl put the weight down ,and then repeat.
get some strange looks
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Well, I still can't find that article or the thread I saw the link in. I have logged in my experiment, now trying it with squats...and was THAT a bad idea! I'm not in near the shape I thought I was.
Max stim I just don't seem to have the patience for. But I do it now and then.
 
<div>
(Totentanz @ Jul. 04 2007,00:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How about &quot;quickest way to bigger triceps&quot; instead?  I don't care about biceps at the moment.</div>
lying tricep extention (aka. skull crushers)
 
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(quadancer @ Jul. 06 2007,01:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, I still can't find that article or the thread I saw the link in. I have logged in my experiment, now trying it with squats...and was THAT a bad idea! I'm not in near the shape I thought I was.
Max stim I just don't seem to have the patience for. But I do it now and then.</div>
im only using it for bis,see if it helps bis are hard to stimulate.
 
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