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Thread: Bicep Blast

  1. #1
    Coming Up The Ranks Xtend1990's Avatar
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    Default Bicep Blast

    try out the bicep ladder itll give u a pump forsure. whoever has trouble getting a bicep pump should put this into their workout

  2. #2
    Regular Poster shooter's Avatar
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    Default

    whats a bicep ladder?
    i just do close grip chin ups with weight and concentration curls, thats pleanty for me
    BF: 12.5% (Found a much more accurate caculator)
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    Deadlift 170kg/180kg
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    current goal: Try not to loose all my hard earned muscle at basic training

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    Coming Up The Ranks Xtend1990's Avatar
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    Default

    Thats badass, but I have to figure out a way to do it with limited equipment.

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    M&S Injury Advisor yitmy's Avatar
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    Default

    Sheesh-it is difficult to do but I do not buy it that it will do all that much. You can do this on a jungle jim to try out.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90)

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    Coming Up The Ranks Xtend1990's Avatar
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    Quote Originally Posted by yitmy View Post
    Sheesh-it is difficult to do but I do not buy it that it will do all that much. You can do this on a jungle jim to try out.
    well think about it how many compound bicep movements are there.... none so give it a try. im trying to help

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    M&S Elite Member AlexE's Avatar
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    Default

    My arm day is not till Friday, if no one has tried it before then i will chuck it in my routine and let people know how it went. Just for clarification, every time is to failure so do you rest in-between moving the bar up a notch ?
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and that’s about it!

    Abs on a skinny kid dont count!

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    Coming Up The Ranks Xtend1990's Avatar
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    Quote Originally Posted by AlexE View Post
    My arm day is not till Friday, if no one has tried it before then i will chuck it in my routine and let people know how it went. Just for clarification, every time is to failure so do you rest in-between moving the bar up a notch ?
    nope u just keep going

  9. #9
    M&S Injury Advisor yitmy's Avatar
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    Default

    Quote Originally Posted by AlexE View Post
    My arm day is not till Friday, if no one has tried it before then i will chuck it in my routine and let people know how it went. Just for clarification, every time is to failure so do you rest in-between moving the bar up a notch ?
    Actually you may need to take short breaks to prevent injury (in the video its just time to reset the bar to a lower position). Also straps would be good to use to prevent wrist fatigue.

    I have done similar and probably other people as well with chins with palms facing you. I really have not done the angles. Seems interesting but I just do not think working the long head of the biceps is that strong of a shoulder flexor in that position. I think you would be better served with "21s" then the bicep ladder. I will be interested in hearing how it goes for you.

    Hey Xtend great thread: I am not saying anything negative about you just the concept of the exercise.(re: trying to help)
    Last edited by yitmy; 01-26-2010 at 11:57 PM.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90)

  10. #10
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by Xtend1990 View Post
    well think about it how many compound bicep movements are there.... none so give it a try. im trying to help
    Please tell me you're joking with this right?
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    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    Please tell me you're joking with this right?
    LOL, I hope so. TB do you think he's serious??
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  12. #12
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by BLITZKRIEG View Post
    LOL, I hope so. TB do you think he's serious??
    I honestly hope not because I know after my back workouts I dont feel like doing biceps and when I do, they are already toasted.
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    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    I honestly hope not because I know after my back workouts I dont feel like doing biceps and when I do, they are already toasted.
    I hear you. After Bent Over Rows 4 Sets 10 Reps, One Arm Rows 3 Sets 10 Reps, Lat Pull Downs (no place to do Pull Ups), it is hard enough to do 3 Sets 8-10 Reps of EZ-Bar Curls.

    This probably isn't any thing like what your doing, but enough for a beginner like myself.

    Toast.....more like Rubber, LOL
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  14. #14
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by BLITZKRIEG View Post
    I hear you. After Bent Over Rows 4 Sets 10 Reps, One Arm Rows 3 Sets 10 Reps, Lat Pull Downs (no place to do Pull Ups), it is hard enough to do 3 Sets 8-10 Reps of EZ-Bar Curls.

    This probably isn't any thing like what your doing, but enough for a beginner like myself.

    Toast.....more like Rubber, LOL
    Oh it is.. I do BOR's, lat pull downs, pullups(sometimes assisted), seated cable rows and/or DB rows. Then usually concentration curls and hammer curls.

    Compound movements are my BFF's!
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    M&S Elite Member AlexE's Avatar
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    Quote Originally Posted by yitmy View Post
    Actually you may need to take short breaks to prevent injury (in the video its just time to reset the bar to a lower position). Also straps would be good to use to prevent wrist fatigue.

    I have done similar and probably other people as well with chins with palms facing you. I really have not done the angles. Seems interesting but I just do not think working the long head of the biceps is that strong of a shoulder flexor in that position. I think you would be better served with "21s" then the bicep ladder. I will be interested in hearing how it goes for you.

    Hey Xtend great thread: I am not saying anything negative about you just the concept of the exercise.(re: trying to help)
    Well ive rearranged my next 3 workouts so going to hit arms today instead of friday so i will try this 1st in my workout and see how it goes. I was thinking he must be resetting the bar and having a short rest as the video seems to have little jumps after resetting the bar, indicating he was resting then going again.
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and that’s about it!

    Abs on a skinny kid dont count!

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    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    I do squats for my biceps :P.

    Im doing daves upper/lower split, and that uses mainly compound movements for biceps, except on each upper days, 2 sets of curls or preachers, and 2 sets of triceps lifts. I found massive improvement in my biceps and tricpes!! Compounds FTW!!

    The vid isnt working for me
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    Coming Up The Ranks Xtend1990's Avatar
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    Quote Originally Posted by BLITZKRIEG View Post
    I hear you. After Bent Over Rows 4 Sets 10 Reps, One Arm Rows 3 Sets 10 Reps, Lat Pull Downs (no place to do Pull Ups), it is hard enough to do 3 Sets 8-10 Reps of EZ-Bar Curls.

    This probably isn't any thing like what your doing, but enough for a beginner like myself.

    Toast.....more like Rubber, LOL
    dont do back and bis on the same day then mister negative lol

  18. #18
    M&S Elite Member AlexE's Avatar
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    So i gave this a little try out today, seems a very good exercise. I only went up a few notch's didn't go all the way to the top. Bi's felt good after only doing 5 notches, need alot of strength and endurance for this exercise. On my 5th notch i only got 4 reps out, wouldn't recommend doing this if you hate people staring at you wondering what your doing. Everyone in the free weight area turned round and stared at me whilst i was doing this. Also for anyone that has broad shoulders they may struggle to do this in a power rack.
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and that’s about it!

    Abs on a skinny kid dont count!

  19. #19
    Coming Up The Ranks Macrobolic's Avatar
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    Quote Originally Posted by shooter View Post
    whats a bicep ladder?
    i just do close grip chin ups with weight and concentration curls, thats pleanty for me
    IMO, that is THE best exercise for your biceps. I try to incorporate those in any training routine that I do.
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    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Quote Originally Posted by Xtend1990 View Post
    dont do back and bis on the same day then mister negative lol
    LOL, you are under the assumption that I made my own Routine which is not the case. Not only am I using a Routine from this site but know the importance of Compound Movements.
    "Your Health Is Your Wealth"
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    Coming Up The Ranks Xtend1990's Avatar
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    well good. stick with it man. i was just trying to help out

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    i tried it, liked it, but i'd rather do close grip chins cause of all the changing of positions, i have also done the tricep ladder, also good but too much changing position of the bar

    i would do these if i had a smith machine
    gym membership - $35
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    watching you move out of the way for me.....PRICELESS

 

 

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