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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Building Biceps?
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Tridentine

Can someone please help me?

Which is more effective for building biceps
compound bi or multi bi?
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Nwlifter

It really won't matter, as long as you train them hard, do just enough, and see progression.
Biceps are non pennate (fibers all parallel) they just pull straight so any exercise that works them... works them.
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BorisV

Maryland, USA

I think biceps is one of those muscles which reaches its genetic potential first and quite early in training. So any further growth will be marginal at best and my educated guess is that the more variety you bring to training, the better are chances for any additional growth to happen.
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HeavyHitter32

I always found direct moves necessary for maximum arm development. The idea that the pulldown was optimal, for example, as Mentzer pushed in the consolidation routine never worked for me. In fact, I remember losing something like 5/8" of an inch from my arms when I went 100% consolidation using no arm moves.

Now, I also perform the pulldown in such a way to emphasize the lats. Maybe if I used too much weight and tried to heave the weight, it would have brought my biceps more into play. But, not my desire.
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entsminger

Virginia, USA

Tridentine wrote:
Can someone please help me?

Which is more effective for building biceps
compound bi or multi bi?


== Scott ==
I?ve heard for years how the compound biceps machine was the ultimate spinach when it came to working the biceps, especially the two seater. I have a friend who says when they bury him he wants that machine to be buried with him but to be honest I have not seen any real evidence that it makes a difference what machine you use so long as you train equally hard on each. I know the compound gives a much tighter contraction or burn feeling but I can?t say that?s really that important in the end all things considered? Either way I?d love to have a two seater just to try and prove it one way or another.
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Tridentine

Thank you all.


Dr Darden this question is for you:

which bi machine is better compound bi or plate loaded bi and why?

Thank you.
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MikaelPR

I currently own and have trained for 6-7 years on a 2 seater Compound Biceps machine with an improved cam and full low friction retrofit. I have also owned a low friction Multi Biceps machine. I prefer the Compound Biceps as it really works the most contracted position and has lower friction than the Multi due to the lower number (1) of sprockets or pulleys. Hammer Strength and Nautilus have both produced 3 machines between them with the arms up attitude that do as good or better job as the Compound Position Biceps. The best gains have come from standing dumbbell curls...
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ATP 4 Vitality

I have always liked my Nautilus multi-biceps done with the infimetric/akinetic bar in place with a select amount of weight.
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bobcop

I prefer underhand (supinated) chin ups and dumbbell curls on a seated incline bench of about 30 degrees...but the bottom line is this: you'll only advance as far as your genetics allow....case in point: in my high school years and shortly after I had a training partner, this guy had the best biceps I have ever seen outside the guys in the muscle magazines, anyway I did the exact same arm routine as this guy and even extra but my biceps were nowhere near as good as his...it was frustrating for me...then I noticed his dad had nice high peaked biceps but yet his dad didn't train...so that right there gave me a lesson in genetic potential
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entsminger

Virginia, USA

==Scott==
I think the bottom line is to find which machine or method you enjoy using the most and use that. I remember once thinking I had to have the double shoulder and the multi chin dip machine and the double chest. I'd be in heaven if I got those. Well I got them and found I didn't like them at all. They may be great for others but they didn't work well for me.
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Nwlifter

Yep, ... how you use 'something' is WAY more important than 'what' you use.

Machine, barbell, dumbell, chinning bar.. every one of those has proven more than effective to stimulate bicep growth if used right.
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simon-hecubus

Texas, USA

HeavyHitter32 wrote:
I always found direct moves necessary for maximum arm development. The idea that the pulldown was optimal, for example, as Mentzer pushed in the consolidation routine never worked for me. In fact, I remember losing something like 5/8" of an inch from my arms when I went 100% consolidation using no arm moves.

Now, I also perform the pulldown in such a way to emphasize the lats. Maybe if I used too much weight and tried to heave the weight, it would have brought my biceps more into play. But, not my desire.


I second the motion. This is exacerbated if you have long arms.
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sirloin

Ive noted improvement in my biceps since getting this cheeky little number just a few weeks ago. Coupla heavy static holds per week plus some J reps for pump.
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