the benefits of reverse curls & hammer curls

[mbt9000]

or8 guys im wonderin wot are the benefits of using reverse curls and hammer curls and which 1's are the best to substitute the barbell curl? cause i want to develop the brachialis (muscle between bicep & tricep) because i heard it really boosts the size in the arms, so which exercise will benefit the most in developing the brachialis also the size in the arm:

p.s: critique my workout thanks (its mi second workout, i finished the weeks on the old one and this is my new workout :) )

Monday: Legs
3 x 10 Squats: 50kg
3 x 10 Stiff Leg Deadlifts: 40kg
3 x 15 Calve Raises

Tuesday: Chest
3 x 10 Bench Press: 50kg
3 x 10 Chest Flyes: 9.2kg
3 x 10 Push-Ups
1 x 30 Seconds Powerbender

Wednesday: Back
3 x 10 Barbell Rows: 45kg
3 x 05 Pull-Ups
3 x 15 Dorsal Raises

Thursday: Shoulders
3 x 10 Seated Shoulder Press: 30kg
3 x 10 Side Laterals: 9.2kg
3 x 10 Bent Over Laterals: 6.8kg

Friday: Arms
3 x 10 Barbell Curls: 35kg
3 x 10 Tricep Dips
2 x 10 Forearm Rollers: 2.5kg

Saturday: Off

Sunday: Off


thankyou :)

[standAPART]

I know what you are thinking....the brachio-radialis will develop biger and actually "push-out" the biceps and triceps, thus increasing the circumferene of your arm. Right? Classic gym science at its best...

The brachio-radialis is a great elbow flexor that is typically weak--not because it is small-- but because the biceps over-dominate the movement(elbow flexion). It will be the first muscle (along with forearms) that fatigues when you are doing chins, or pulling exercises.

Adding hammer curls or reverse should be done to implement the muscles into this movement and stimulate fiber recruitment. Sure they will get a little "bigger", but there is not enough mass there to give the appearence of bigger arms. Muscles will only grow at the rate of stimulation of surrounding fibers.

[mbt9000]

coz, i thought it did, but if i swop reverse curls for barbell curls, wud my biceps still grow frm that exercise or wud hammer curls be better??

also wot do u fink ov mi workout?

[standAPART]

Yes your biceps would still grow becuase it is involved in the movement of bending your arm (elbow flexion).

I don't like your workout, but if it works for you--than thats fine.

Use spellcheck :)

[koltz]

Just do your pullups. curls , and keep them heavy.

worrying too much about biceps\other elbow flexors balance is stupid unless you need to do pre\rehab or compete in bodybuilding.

[mbt9000]

so mi best bet is sticking to compound workouts then like this and keep at it for about 5 weeks and up the weight or change the rep/set scheme?

Monday: Workout 1
3 x 10 Bench Press: 50kg
3 x 10 Squats: 50kg
3 x 10 Deadlift: 50kg

Tuesday: Rest

Wednesday: Workout 2
3 x 10 Chin-Ups
3 x 10 Clean & Press: 30kg
3 x 10 Barbell Rows: 45kg

Thursday: Rest

Friday: Workout 3
3 x 10 Shoulder Press: 30kg
3 x 10 Power Cleans: 35kg
3 x 10 Shrugs: 40kg

Saturday: Rest

Sunday: Rest

[juggledex]

good gawd, bench, squat and dead on one day, 2/3 of your choices here directly work the back. Your layout seems good only for overtraining. This might give your body a better chance to grow.

Power Clean
Front Squat
Clean and Press

Bench
Chin-Ups
Dips

Deadlift
Shoulder Press
Barbell Row

[mbt9000]

is somat like this gd then (ive changed the dips coz i avnt got a dipping station coz i train at home)



Week: 1/5

Monday: Workout 1
3 x 10 Power Cleans: 35kg
3 x 10 Squat: 50kg
3 x 10 Clean & Press: 30kg

Tuesday: Rest

Wednesday: Workout 2
3 x 10 Bench Press: 50kg
3 x 10 Chin-Ups
3 x 10 Shrugs: 40kg

Thursday: Rest

Friday: Workout 3
3 x 10 Deadlift: 50kg
3 x 10 Shoulder Press: 30kg
3 x 10 Barbell Rows: 45kg

Saturday: Rest

Sunday: Rest


also 1 more question, on the chin-ups can they be any variations (wide, normal, narrow) which wud you reccomend?

[Fatman]

Do dips on two chairs, or anywhere a low wall forms and "L".

As for pullups, vary them from workout to workout. Don;t limit yourself to one type only. Lats will get best stimulation from the wide-grip variety, but try for a hand spacement that feels natural to you.

Go back and re-read everything we've posted in your previous threads. I don't understand the need to change your routine. However, I do see you're still working with 50 kgs. Buy more weights, when that becomes too little buy some more and keep the old routine. That's the only thing that will make you bigger. Keep cycling different workouts with the same weight and you won't get anywhere.

[Oztrav]

i find that semi pronated works good for wide canes my shoulders too much normal pulls and chins just don't appeal to me
just keep it simple this stuff is science and it isn't science focus your energy on the compounds and forget the crap, pulls of any persuasion will build your biceps and brachio radi bla bla just eat enough food to support the growth as for cleans and clean and press use them as a pseudo warm up till you get used to the movement and have the technique nailed before repping out on them they are good exercises but dont muck around with them

[Fatman]

Yeah. For clean&presses keep the reps low because high reps cause you to start performing the exercise improperly = injury. Also clean before every press.