Bigger Biceps/Arms: Full Body Exercises or Isolated Curls?
- Thread starter peel
- Start date
I'd say do both. You should work your back anyhow. I doubt there is any research saying you'll get bigger biceps from chins than from curls (if you control for hormone release from the chins since they are a bigger exercise), but a lot of people have experience that has told them their biceps grew better when they did big upper back exercises like chins and rows.
Peel this is just a continuation of your question. I would be concerned after all those responses you still have doubts and see the need to isolate your biceps.
- How long have you been training?
- What is your routine like?
- What are your goals?
There is an old school saying that "curls are for girls". Google up that.
- How long have you been training?
- What is your routine like?
- What are your goals?
There is an old school saying that "curls are for girls". Google up that.
Some people are correct.
That's because your body is smarter than you are. It wants to grow proportionally, so if you have a weak upper back, for example, it will resist bicep growth. Full body training means everything grows, and it likes that
So the answer is yes, you will definitely see gains from full body workouts. You won't need to add any bicep/tricep workouts until you get very advanced. It's hard to believe, I know. Time will tell.
That's because your body is smarter than you are. It wants to grow proportionally, so if you have a weak upper back, for example, it will resist bicep growth. Full body training means everything grows, and it likes that
So the answer is yes, you will definitely see gains from full body workouts. You won't need to add any bicep/tricep workouts until you get very advanced. It's hard to believe, I know. Time will tell.
I don't know about that. Sure, for antagonistic pairings like biceps triceps it would make sense since your body can only allow you to do a movement with a force that your antagonists are able to stop.. but for other things like legs and biceps, I don't see any logic in why it would be like that.
Chin ups FTW.
i haven't seen any,but you are moving alot more weight using bis with chins than you could doing curls,even though other muscles are assisting so as load is a big factor in hypertrophy this is important IMO.
this isnt chins v curls direct but along those lines,also doesnt poliquin say you must gain 10lbs of muscle to gain 1inch on your arms,not sure if i totaly agree with that one though.
Rogers et al
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)
The researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups.
Group One performed four compound upper body exercises
Group Two used the same program but included bicep curls and triceps extension
The results showed that both groups significantly increased strength and arm size
However – the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.
The additional localized training did not result in anything that the bigger compound exercises didn’t provide.
Rogers et al
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)
The researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups.
Group One performed four compound upper body exercises
Group Two used the same program but included bicep curls and triceps extension
The results showed that both groups significantly increased strength and arm size
However – the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.
The additional localized training did not result in anything that the bigger compound exercises didn’t provide.
you're moving more weight, but are your biceps moving more weight? that's the question.. I'm not saying that chins aren't important in building biceps, the experiences of many tells us this. But just because you're moving more weight doesn't mean the biceps is contracting harder than in a biceps curl.
HOnestly you need to try both and see what works best for you. I get harder, bigger biceps when I do more deadlifts and rowing (and pullups). I only throw in some curls at the end of my routine to make sure my biceps get some love, but half the time I"m doing hammer curls vs. standard or isolation curls.
If you've been doing more isolation lately, then I'd try compounds for a while. If anything the change in routien will spike some growth.
If you've been doing more isolation lately, then I'd try compounds for a while. If anything the change in routien will spike some growth.
Yeah, it's possible that the biceps got enough stimulation for optimal growth from the upper body exercises. I usually don't put much faith in studies that study different routines, though.. I mean, if we did, we'd all be training 2-3 times per week with 3 sets doing 8-12 reps.
I wanted to see how long the duration of that study was and what they used to measure muscle mass, but I couldn't find it
a lot of studies are of too short duration to see the small differences between different approaches. You need to see the progression over a number of years if you really want to study what makes the difference between a guy with good arms and a guy with great arms.Everything Works. Nothing Works forever.
Yeah, it's possible that the biceps got enough stimulation for optimal growth from the upper body exercises. I usually don't put much faith in studies that study different routines, though.. I mean, if we did, we'd all be training 2-3 times per week with 3 sets doing 8-12 reps.
I wanted to see how long the duration of that study was and what they used to measure muscle mass, but I couldn't find it
TBH most studies could be done better,but it depends on who is funding the studies and why.
ideally using sets of twins at different ages and fitness levels in a laboratory enviroment ie food intake and other variables all monitored would be great but it isnt going to happen.
as far as the bis being used during the chins at some point yes they are going to take all the weight of your body,they may not contract fully on say things like deadlifts etc but do they need to to ellicit growth i dont think so,as long as you engage the fibres that should be enough.
also the body works sytemicly not localised.
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during a chin at some point the bis are going to take all the weight (or most) anyhow much more than a curl.
once you lift 85% of your 1rm you engage all fibres,as long as you do enough reps/sets to give enough TUT etc IMO a deadlift/chins etc will produce bigger gains in your arms than curls will,mainly due to the extra load used.
where in the movement will the biceps take all the load? the biceps can't extend the shoulder joint, which is needed in a chin or pullup.
And yes, 85% of 1rm will usually engange all the fibers that you can activate, but that doesn't mean the muscle is contracting with maximal force, as you have rate coding to consider aswell.
Are you saying an 85% of 1rm deadlift will recruit all your biceps fibers? the biceps isn't THAT involved in deadlifting..
I'm not saying chins and pullups aren't the way to go to get big arms, I just don't agree that doing isolation exercises in addition can't help.
And yes, 85% of 1rm will usually engange all the fibers that you can activate, but that doesn't mean the muscle is contracting with maximal force, as you have rate coding to consider aswell.
Are you saying an 85% of 1rm deadlift will recruit all your biceps fibers? the biceps isn't THAT involved in deadlifting..
I'm not saying chins and pullups aren't the way to go to get big arms, I just don't agree that doing isolation exercises in addition can't help.
Well exactly,
Of course you need to do isolation in addition to get maximum bicep development. All top BB's do, infact i bet ALL BB's do.
Thats enough said in itself isn't it really