dumbell curling

[tommyboy1984]

Hey guys I need some tips on how to make by bisepts larger and stronger. A few weeks ago I was given a set of dumbells and was wondering if they are the best thing to use on bisepts? The way I am useing them is sitting on a chair and putting my elbo on my knee and curling up to my chin. Is this the best way to do it? I really want to increas the mass and strinth in my arms. any tips will be grate.
P.s by this time nest year I would like to have a 100lb dumbell curel.

[darkwolfofvoid]

First off, and no offense, but use a dictionary [url="http://www.dictionary.com"]http://www.dictionary.com[/url]

Second, if you think you're gonna get up to a 100 lb dumbell curl (assuming one handed), you're dreaming. Nice incenstive and motivation, but I wouldn't expect you to get there anytime soon, that's just my opinion.

There's many ways to do a bicep curl, and it really comes down to the variation you use, and what seems to work for you. The idea remains the same through them all (... you curl! lol), but there's some specific methods of which people seem to follow. First off, I like to do a full range of motion by standing up and letting the weight hang down, arm fully extended. Then I curl up keeping the upper arm remaining pointed down and just curling the lower arm up as much as I can, and squeezing the bicep when I get to the peak. I'm still working with how I hold the weight though and turning it this or that way. But like I said, find what works for ya. Takes time and experimentation (and/or researching)

My two things I do is 1) I do the full range slowly, and I mean slow, it takes me like 30 seconds (if i'm patient) to do the first rep. Then I go slowly back down, full extention. I do about three of those with a low weight (poundage). This really elongates(sp?) the lower portion of the bicep and gives it good 'length,' especially on a preacher curl. 2) I do the upper half of that range of motion. This isolates the upper part and builds the 'peak' of the bicep. This method use a lot of weight. The idea is that you can't do the full range of motion with this amount of weight, but you can sure as hell do the upper half and it really puts the mass on that condensing and contracting of the muscle at that peak position. I've gotten great results from just these two methods. I really prefer using a bar though and working both at the same time.

[H8CC]

in a standing position, let your arm hang down. keeping your elbow pointed straight down (important), raise the weight up. Bring your forearm up so that it is a little more than a 90 degree angle with your upper arm...the idea is to not touche the upper arm to the bicep, at that point your merely compressing the muscle, not contracting it. A average time for a rep is usually 4 seconds - 2 seconds up, 2 seconds down. routines that involve using abnormally long TUT (time under tension) like the 30secs mentioned above is usually used to shock the muscles - meaning some people will throw it in once a month or so. You should try starting out with a rep range of 8-12, and if that is your only bicep exercise then you could do as few as 3 sets, to as many as 9. Weight training is a very personalized thing, you will most likely have to experiment a bit to find what works best for you.
That said, if your only working your bis you will prob. get them toned up, but they wont put on any real bulk unless you start training your entire body.
Also keep in mind that most of your arm size comes from your triceps.
oh, and ditto to the above, not to burst your bubble, but good luck getting a 100lb curl in a year.

H8CC

[This message has been edited by H8CC (edited 12-27-2002).]

[darkwolfofvoid]

I would like to have a 100 lb curl period :-P

And that TUT method I mentioned, I started when I had like ... NO bicep! Started doing it over the summer. I'd just go into the weight room when I wasn't sitting on the comp or swimming, i'd go hit some of the machiens at my apartments and i'd do that method, maybe once or twice during the day, maybe every other day. It really got me an elongated bicep like the article I read about it said it would. I still had no bulk to my bicep until I started doing the second method I mentioned. I've had great results from these, including a faster punch (I'm a kickboxer )

[tommyboy1984]

Sorry about the spelling and thanx for the info. Why dont you think I can add 15lbs to my curl in 1 year?
the dumbells are 85LBS and I can curl it 4 reps with the method that I said earler. agian I,m sorry about the spelling.