Best methods for tone in the Bicep area?

[The Flash]

I've heard curls, I've heard a specific method of pushups. Anybody have a "best" method?

[T-MURDA]

hammer curls. get 2 dumbbells and hold them like you would a hammer. alternate them quickly.

[Metrophile]

hammer curls. get 2 dumbbells and hold them like you would a hammer. alternate them quickly.
My biceps are completely unresponsive to hammer curls.

I recommend preacher curls, concentration curls, and upright rows.

[KINGBLU]

21s

[sicc_esco]

^^
c/s 21's crazy.. plus the twisting concentration curl

[Detroit_Red]

My biceps are completely unresponsive to hammer curls.
I recommend preacher curls, concentration curls, and upright rows.

I do a set of hammer curls immediately after I finish out my normal sets of curls... you'll feel them.

[escobar06]

21s

whats a 21 :huh:

[Puerto Rican Gary]

whats a 21 :huh:
For those of you who do not know, this is a bicep curl with a twist. You bring the bar up to about just below your chest for seven times. You then without stopping bring the bar all the way up and then down to your chest seven times. Finally, again without stopping you complete seven full range bicep curls. I remember this exercise used to pump me up big time. Anyways, at that time I worked out my biceps once a week and four sets of those gave me some awesome results and a few stretch marks. Since I did them like 7 years ago (what a coincidence huh) I am not sure if they have been proven as ineffective or if there are better methods. What do you guys have to say on the subject?



21's are not a good choice for bicep growth. All you are doing is fatigueing the bicep not stimulating growth. Do you think doing 21 reps of bench press or squats is a good approach. Biceps are no different to any other muscle and should be trained in the same manner.

In order to curl 21 times imagine the weight you would have to use, compared to what you would normally handle. Because of it being so much lighter you will not stimulate enough muscle fibres and ultimatley very little growth.

A lot of people like 21s becuase of the burn they feel from it. This is just lactic acid building up because of the number of reps. Latic acid build up is very catabolic and should be avoided.

I would recommend that you do not do 21s

[The Flash]

I hear that doing pushups on your knuckles with your wrist's facing inward helps, but so far all I feel is development in the chest/shoulder area.

[clouds2005]

thought me and my guys were the only ones that did 21's sh1t has been getting my biceps right though

[sicc_esco]

For those of you who do not know, this is a bicep curl with a twist. You bring the bar up to about just below your chest for seven times. You then without stopping bring the bar all the way up and then down to your chest seven times. Finally, again without stopping you complete seven full range bicep curls. I remember this exercise used to pump me up big time. Anyways, at that time I worked out my biceps once a week and four sets of those gave me some awesome results and a few stretch marks. Since I did them like 7 years ago (what a coincidence huh) I am not sure if they have been proven as ineffective or if there are better methods. What do you guys have to say on the subject?
21's are not a good choice for bicep growth. All you are doing is fatigueing the bicep not stimulating growth. Do you think doing 21 reps of bench press or squats is a good approach. Biceps are no different to any other muscle and should be trained in the same manner.
In order to curl 21 times imagine the weight you would have to use, compared to what you would normally handle. Because of it being so much lighter you will not stimulate enough muscle fibres and ultimatley very little growth.
A lot of people like 21s becuase of the burn they feel from it. This is just lactic acid building up because of the number of reps. Latic acid build up is very catabolic and should be avoided.
I would recommend that you do not do 21s

wasnt he talking about "tone" aka getting cut?

[Puerto Rican Gary]

wasnt he talking about "tone" aka getting cut?
toned isn't cut. toned is firmness

[andre patton]

toned isn't cut. toned is firmness

wasnt he talking about "tone" aka getting cut?

http://exercise.about.com/cs/weightloss/a/toning.htm

Thats a good article on how I feel about "toned"

[escobar06]

I hear that doing pushups on your knuckles with your wrist's facing inward helps, but so far all I feel is development in the chest/shoulder area.

I never heard of doing push ups for biceps. The chest in shoulders is what I was taught it was for

[sicc_esco]

http://exercise.about.com/cs/weightloss/a/toning.htm
Thats a good article on how I feel about "toned"

thanks i thought it was the same

[Erica Johnson]

Preacher curls will definitely sculpt them.

[Erica Johnson]

I never heard of doing push ups for biceps. The chest in shoulders is what I was taught it was for
For myself, I've noticed that if you complete the pushup motion a certain way, then your biceps can get worked. I notice improved tone after about a week with consistent pushups. But, yea, they mostly work the shoulders and chest.