Comments on: How To Build Big Biceps http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/ Vince DelMonte's Muscle Building Tips and Six Pack Secrets Fri, 10 Feb 2012 18:33:04 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: James McLain http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8835 James McLain Thu, 11 Feb 2010 12:19:20 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8835 Great post Vince, I have long been amused by the obsession over biceps by many gym goers. I mean we all want biceps but the focus on them without any thought of the rest of their body or even if they are doing the right thing is dissapointing. I think if people understood point #2 more they might think beyond the instant gratification of the "pump" and focus on real results. I agree with Sean also about the antagonist approach, I dont think a lot of people know that either.<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8835','James McLain'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8835','James McLain','Great post Vince,\n\nI have long been amused by the obsession over biceps by many gym goers. I mean we all want biceps but the focus on them without any thought of the rest of their body or even if they are doing the right thing is dissapointing.\n\nI think if people understood point #2 more they might think beyond the instant gratification of the "pump" and focus on real results.\n\nI agree with Sean also about the antagonist approach, I dont think a lot of people know that either.'); return false;">Quote</a></div> Great post Vince,

I have long been amused by the obsession over biceps by many gym goers. I mean we all want biceps but the focus on them without any thought of the rest of their body or even if they are doing the right thing is dissapointing.

I think if people understood point #2 more they might think beyond the instant gratification of the "pump" and focus on real results.

I agree with Sean also about the antagonist approach, I dont think a lot of people know that either.

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]]> By: Yavor http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8834 Yavor Wed, 30 Sep 2009 18:17:06 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8834 The constant tension tip is great. Overall strength + isolating with constant tension and focusing on increasing overload is a winning strategy. Best, Yavor<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8834','Yavor'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8834','Yavor','The constant tension tip is great. Overall strength + isolating with constant tension and focusing on increasing overload is a winning strategy.\n\nBest,\n\nYavor'); return false;">Quote</a></div> The constant tension tip is great. Overall strength + isolating with constant tension and focusing on increasing overload is a winning strategy.

Best,

Yavor

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]]> By: Neil http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8833 Neil Mon, 28 Sep 2009 12:47:04 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8833 That's some very helpful advice. To the point. Any advice on Triceps or is it a case of just reversing everything said here?<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8833','Neil'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8833','Neil','That\'s some very helpful advice. To the point. Any advice on Triceps or is it a case of just reversing everything said here?'); return false;">Quote</a></div> That’s some very helpful advice. To the point. Any advice on Triceps or is it a case of just reversing everything said here?
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]]> By: Ceri http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8832 Ceri Thu, 24 Sep 2009 21:33:40 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8832 Hey Vince. You have good a knowledge of anatomy and I think what your saying is right about the bicep tempo, but what all the other muscle groups in the body. I think 303 and 404 tempo will be adequate for all, biologically speaking. Please, if you disagree tell me, I must learn.<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8832','Ceri'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8832','Ceri','Hey Vince. You have good a knowledge of anatomy and I think what your saying is right about the bicep tempo, but what all the other muscle groups in the body. I think 303 and 404 tempo will be adequate for all, biologically speaking. Please, if you disagree tell me, I must learn.'); return false;">Quote</a></div> Hey Vince. You have good a knowledge of anatomy and I think what your saying is right about the bicep tempo, but what all the other muscle groups in the body. I think 303 and 404 tempo will be adequate for all, biologically speaking. Please, if you disagree tell me, I must learn.
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]]> By: Sean http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8831 Sean Thu, 24 Sep 2009 20:33:28 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8831 You can also use the antogonist approach working both the Bi's and Tri's at the same time going from one Bi's exercise to a Tri's exercise. That way each is somewhat fresh and you waste less time. I agree, less is better and I like using the preacher pad and EZ-Curl Bar--one set on the inside grip and one on the outside. Then finish with one set of alternates. This is just for 12 weeks, then I switch to different exercises, but this is a "meat and potatoes" bicep workout. Yep, just 3 sets! Do them heavy and slow as described above and you will be sore as hell!<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8831','Sean'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8831','Sean','You can also use the antogonist approach working both the Bi\'s and Tri\'s at the same time going from one Bi\'s exercise to a Tri\'s exercise. That way each is somewhat fresh and you waste less time. I agree, less is better and I like using the preacher pad and EZ-Curl Bar--one set on the inside grip and one on the outside. Then finish with one set of alternates. This is just for 12 weeks, then I switch to different exercises, but this is a \"meat and potatoes\" bicep workout. Yep, just 3 sets! Do them heavy and slow as described above and you will be sore as hell!'); return false;">Quote</a></div> You can also use the antogonist approach working both the Bi’s and Tri’s at the same time going from one Bi’s exercise to a Tri’s exercise. That way each is somewhat fresh and you waste less time. I agree, less is better and I like using the preacher pad and EZ-Curl Bar–one set on the inside grip and one on the outside. Then finish with one set of alternates. This is just for 12 weeks, then I switch to different exercises, but this is a “meat and potatoes” bicep workout. Yep, just 3 sets! Do them heavy and slow as described above and you will be sore as hell!
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]]> By: Mario Camarena http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8830 Mario Camarena Thu, 24 Sep 2009 01:04:22 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8830 Hi Vince, first of all I want to apologize if my english is not so good, thats because Im from Mexico. Second thing, I want to tell you that Im really grateful with you, I was the type of dude that were always changing its exercices, doing a lot of sets, spending more than 2 hours at gym, etc. But then I found your page and started to use your tips, and suddenly everybody started to notice the results. Actually two days ago one guy (a skinny one that spends hours in gym, lift the lighter weights that its so depressive) asked me if I started to use some kind of steroids, XD, he said "it is impossible you only spend 1 hour max at gym, you only do 2 exercises for biceps (most of my exercises are compound) and only come 4 days a week and look at your arms" I started to explain all that I have learned from you but when I saw he was doing his same exercises so I think he didnt believed me. I want to tell you that I want to buy your book, so I started saving money altough its a little hard for me (you know the economics in my country are not so good) and it will take me a little while but Im sure that its a well invested money. One last thing can you make a video for leg exercises cause in my gym there are no machines, so im lacking in exercises for harmstrings(I think thats the name,its the muscle behind the leg, oppopsite to the cuadriceps) , I only do dead lift. I think thats all again sorry for my english, and muchos saludos y gracias de tu alumno mexicano!!!!<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8830','Mario Camarena'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8830','Mario Camarena','Hi Vince, first of all I want to apologize if my english is not so good, thats because Im from Mexico. Second thing, I want to tell you that Im really grateful with you, I was the type of dude that were always changing its exercices, doing a lot of sets, spending more than 2 hours at gym, etc. But then I found your page and started to use your tips, and suddenly everybody started to notice the results. Actually two days ago one guy (a skinny one that spends hours in gym, lift the lighter weights that its so depressive) asked me if I started to use some kind of steroids, XD, he said \"it is impossible you only spend 1 hour max at gym, you only do 2 exercises for biceps (most of my exercises are compound) and only come 4 days a week and look at your arms\"\nI started to explain all that I have learned from you but when I saw he was doing his same exercises so I think he didnt believed me.\n\nI want to tell you that I want to buy your book, so I started saving money altough its a little hard for me (you know the economics in my country are not so good) and it will take me a little while but Im sure that its a well invested money.\n\nOne last thing can you make a video for leg exercises cause in my gym there are no machines, so im lacking in exercises for harmstrings(I think thats the name,its the muscle behind the leg, oppopsite to the cuadriceps) , I only do dead lift. I think thats all again sorry for my english, and muchos saludos y gracias de tu alumno mexicano!!!!'); return false;">Quote</a></div> Hi Vince, first of all I want to apologize if my english is not so good, thats because Im from Mexico. Second thing, I want to tell you that Im really grateful with you, I was the type of dude that were always changing its exercices, doing a lot of sets, spending more than 2 hours at gym, etc. But then I found your page and started to use your tips, and suddenly everybody started to notice the results. Actually two days ago one guy (a skinny one that spends hours in gym, lift the lighter weights that its so depressive) asked me if I started to use some kind of steroids, XD, he said “it is impossible you only spend 1 hour max at gym, you only do 2 exercises for biceps (most of my exercises are compound) and only come 4 days a week and look at your arms”
I started to explain all that I have learned from you but when I saw he was doing his same exercises so I think he didnt believed me.

I want to tell you that I want to buy your book, so I started saving money altough its a little hard for me (you know the economics in my country are not so good) and it will take me a little while but Im sure that its a well invested money.

One last thing can you make a video for leg exercises cause in my gym there are no machines, so im lacking in exercises for harmstrings(I think thats the name,its the muscle behind the leg, oppopsite to the cuadriceps) , I only do dead lift. I think thats all again sorry for my english, and muchos saludos y gracias de tu alumno mexicano!!!!

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]]> By: Clayton http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8829 Clayton Thu, 24 Sep 2009 00:05:26 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8829 Hey Vince, Spot on man, and I love point number 3. There are a couple of personal trainers at the studio I work at in Adelaide, Australia, and they hardly EVER do "traditional" bicep work. But, they would easily out do 90% of the gym going population simply by sticking the bigger compound exercises you mentioned, especially and rowing/chins type exercises. The biceps and forearms simply become secondary movers, just like the tricps do on most chest pressing movements. This is a pretty standard philosophy with my own personal training clients who would rarely ever do isolation exercises like bicep curls, etc. when a far better choice(s) are the ones outlined in your post. Great work man, and go Jay Cutler in the Mr O. coming up this weekend! Regards, Clayton Personal Trainer | Adelaide, Australia.<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8829','Clayton'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8829','Clayton','Hey Vince,\n\nSpot on man, and I love point number 3. There are a couple of personal trainers at the studio I work at in Adelaide, Australia, and they hardly EVER do \"traditional\" bicep work. But, they would easily out do 90% of the gym going population simply by sticking the bigger compound exercises you mentioned, especially and rowing\/chins type exercises.\n\nThe biceps and forearms simply become secondary movers, just like the tricps do on most chest pressing movements.\n\nThis is a pretty standard philosophy with my own personal training clients who would rarely ever do isolation exercises like bicep curls, etc. when a far better choice(s) are the ones outlined in your post.\n\nGreat work man, and go Jay Cutler in the Mr O. coming up this weekend!\n\nRegards, Clayton\nPersonal Trainer | Adelaide, Australia.'); return false;">Quote</a></div> Hey Vince,

Spot on man, and I love point number 3. There are a couple of personal trainers at the studio I work at in Adelaide, Australia, and they hardly EVER do “traditional” bicep work. But, they would easily out do 90% of the gym going population simply by sticking the bigger compound exercises you mentioned, especially and rowing/chins type exercises.

The biceps and forearms simply become secondary movers, just like the tricps do on most chest pressing movements.

This is a pretty standard philosophy with my own personal training clients who would rarely ever do isolation exercises like bicep curls, etc. when a far better choice(s) are the ones outlined in your post.

Great work man, and go Jay Cutler in the Mr O. coming up this weekend!

Regards, Clayton
Personal Trainer | Adelaide, Australia.

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]]> By: Vince http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8828 Vince Wed, 23 Sep 2009 23:38:18 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8828 @TW. Good point. I remember reading that story in The New Intensity Training book... really good and really valid point to bring up.<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8828','Vince'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8828','Vince','@TW. Good point. I remember reading that story in The New Intensity Training book... really good and really valid point to bring up.'); return false;">Quote</a></div> @TW. Good point. I remember reading that story in The New Intensity Training book… really good and really valid point to bring up.
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]]> By: TW http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8827 TW Wed, 23 Sep 2009 14:46:21 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8827 Author Jones had an outstanding bet that he could put on at least a half inch (cold measurement) from just ONE workout. He never lost his bet, yet had many takers. His first step was to have the trainee do nothing for 3 days. Almost all his subjects had an increase, just from not doing anything and allowing proper rest and growth. (Problem 1). Then for the workout he pushed them to the max with a full body workout with arm emphasis. Give them a day and measure again cold and every one had at least a half inch improvement.<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8827','TW'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8827','TW','Author Jones had an outstanding bet that he could put on at least a half inch (cold measurement) from just ONE workout. He never lost his bet, yet had many takers.\nHis first step was to have the trainee do nothing for 3 days. Almost all his subjects had an increase, just from not doing anything and allowing proper rest and growth. (Problem 1).\nThen for the workout he pushed them to the max with a full body workout with arm emphasis. Give them a day and measure again cold and every one had at least a half inch improvement.'); return false;">Quote</a></div> Author Jones had an outstanding bet that he could put on at least a half inch (cold measurement) from just ONE workout. He never lost his bet, yet had many takers.
His first step was to have the trainee do nothing for 3 days. Almost all his subjects had an increase, just from not doing anything and allowing proper rest and growth. (Problem 1).
Then for the workout he pushed them to the max with a full body workout with arm emphasis. Give them a day and measure again cold and every one had at least a half inch improvement.
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]]> By: Eduard http://www.vincedelmontefitness.com/blog/2168/how-to-build-big-biceps/#comment-8826 Eduard Wed, 23 Sep 2009 14:37:34 +0000 http://www.vincedelmontefitness.com/blog/?p=2168#comment-8826 Hey Vince, great article on biceps. I agree with your last two points. In personal experience I have found that on concentrating on your bicep when doing the reps yield the most results. I started "visualising" (concentrating) on seeing my forearms as a rigid, almost relaxed link between my biceps and the weights. By only focussing my mind on moving the weights with only my biceps I was (i) stiff as hell the next 4 days (ii) started back to some lighter weights, because no more momentum and help from other muscles meant I was actually not at 45lbs dumbells per arm and (iii) saw 1/2 inch increase in bicep diameter after about a month. I have to point out as well that biceps are sometimes really difficult to exercise properly, because it is so "natural" to cheat with momentum and other muscles. Keep well!<div class="comment-remix-meta"><a href="#" class="replyto" onclick="replyto('8826','Eduard'); return false;">Reply</a> - <a href="#" class="quote" onclick="quote('8826','Eduard','Hey Vince, great article on biceps. I agree with your last two points. In personal experience I have found that on concentrating on your bicep when doing the reps yield the most results.\n\nI started \"visualising\" (concentrating) on seeing my forearms as a rigid, almost relaxed link between my biceps and the weights. By only focussing my mind on moving the weights with only my biceps I was (i) stiff as hell the next 4 days (ii) started back to some lighter weights, because no more momentum and help from other muscles meant I was actually not at 45lbs dumbells per arm and (iii) saw 1\/2 inch increase in bicep diameter after about a month.\n\nI have to point out as well that biceps are sometimes really difficult to exercise properly, because it is so \"natural\" to cheat with momentum and other muscles. Keep well!'); return false;">Quote</a></div> Hey Vince, great article on biceps. I agree with your last two points. In personal experience I have found that on concentrating on your bicep when doing the reps yield the most results.

I started “visualising” (concentrating) on seeing my forearms as a rigid, almost relaxed link between my biceps and the weights. By only focussing my mind on moving the weights with only my biceps I was (i) stiff as hell the next 4 days (ii) started back to some lighter weights, because no more momentum and help from other muscles meant I was actually not at 45lbs dumbells per arm and (iii) saw 1/2 inch increase in bicep diameter after about a month.

I have to point out as well that biceps are sometimes really difficult to exercise properly, because it is so “natural” to cheat with momentum and other muscles. Keep well!

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