Bicep Training Tip

It works well for me, anyways:

(pulled from Starting Strength, by Mark Rippetoe):

On curls (barbell, db, machine, etc.), focus on pushing ("curling") with the butt of the palm of your hands, rather than the weight itself. This reduces cheating and gives a better contraction.

Try it out next time you train biceps and see if it works for you

I actually have tried this before and it does put more emphasis on the contraction, thanks Shelby!

kinda hard for me to imagine this. im doing biceps today so ill def test it out.

Lenny said:

I actually have tried this before and it does put more emphasis on the contraction, thanks Shelby!

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If this tip produces biceps like yours, I'll never stop doing it

i can visualize this, and i believe it will most likely give a better contraction, thankyou shelby im gonna give it a shot.

Shelby said:

If this tip produces biceps like yours, I'll never stop doing it

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I need some special tips on how to get my back to grow like yours, so keep the tips coming

so kind of palm push the curl rather than grip it with your midddle palm/fingers?

I agree with this. Its a very effective way of eliminating the cheating in a curl.

Try the same thing or triceps exercises also.

sounds good, good visual and of course elbows in son

Shelby, is there any pics of how you hold it with the butt palm of your hand?

Would the grip also help to bring out more peak of the biceps?

I will give it a go next time I train my biceps.

fuck it... i'm putting syntherol in these bitches... 3 years now since my biceps moved!!! i can't feel shit doing biceps unless it's concentration curls with 5 lb dumbbells...
I always feel all the weight in my forearms and bicep TENDONS, not the muscle... any way around that, shelby?

buselmo said:

fuck it... i'm putting syntherol in these bitches... 3 years now since my biceps moved!!! i can't feel shit doing biceps unless it's concentration curls with 5 lb dumbbells...
I always feel all the weight in my forearms and bicep TENDONS, not the muscle... any way around that, shelby?

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haha hell yeah since you dont know how to utilize and stimulate your biceps during training synthol is the answer!! awesome

HIITB$ said:

haha hell yeah since you dont know how to utilize and stimulate your biceps during training synthol is the answer!! awesome

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buselmo - post a video of you doing curls

BigChef said:

Shelby, is there any pics of how you hold it with the butt palm of your hand?

Would the grip also help to bring out more peak of the biceps?

I will give it a go next time I train my biceps.

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You're overthinking it. Hold it how you normally would, but focus on "pushing" thru the butt of your palms. It forces you to actually contract your biceps to move the weight, rather than swing the weight.

No, won't help with peak. Nothing will if you weren't born to have a good one. Brachialis training can help with "height" but no exercise variation will "peak" your biceps.

HIITB$ said:

haha hell yeah since you dont know how to utilize and stimulate your biceps during training synthol is the answer!! awesome

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You've apparently never seen "the beast from the middle east" known as Buselmo...

buselmo said:

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thats great and oh so true haha

thanks for all the help big guy!

also on this I focus on pushing with the "inside" of my palms...almost trying to twist my wrists outward. This works especially well on strait bar.

Shelby said:

buselmo - post a video of you doing curls

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if i could do that, i would've posted a video of me doing shit everyday in the gym cuz i'm an attention whore....
but the gym i go to is a company gym and for some reason, taking pictures or videos in the gym isn't permitted... the only time i took a picture there was when one of the trainers wanted to show his friends what i looked like and he snapped one in the locker room... but i'll see what i can do...

if you notice in all my pics, my left bicep is MUCH bigger than my right... i think this is due to me writing in a retarded way... i write with my right hand, and i twist my wrist when i write... imagine doing a wrist curl, then rotating your right hand to the left while holding a pen between your index finger and thumb... that's how i write and this caused my wrist to not be able to twist outside fully when i do curls. barbell curls are worse cuz i can't handle heavy weight or else i feel my wrist will break... only on the right hand.

VTliftVT said:

thats great and oh so true haha

thanks for all the help big guy!

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no problem buddy

some people just don't know when i'm trying to be funny... i suffer from this a lot when i'm with my family

"no mom... it's been proven time and again that smoking increases lifespan and helps clear up the lungs... they aren't hazerdous to my health "

"OMG!!! MY SON LOST HIS MIND!!! please don't tell me you believe that!!!"


it's even worse when i send my family emails... meh

ROFL

buselmo said:

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Lol funniest response ever! Had me in tears...

But thank you for the tip Shelby, will definitely be trying that.