The next training session try doing dumbbell curls
instead of barbell curls (or kettlebell curls if you want to try something evil).
This combined targeted resistance means you'll be matching the actual strength
curve of the barbell curl MUCH closer (using more resistance when the biceps are in a stronger position).
If you want big biceps then don't expect to get them by doing a
couple of barbell curls and waiting for them to grow.
I try to bench press (bench 70 for 130 body weight) and do a
lot of barbell curls, but I'm not seeing any steady muscle gain.
Do you think that doing set after
set of barbell curls will somehow make your arms grow at an unprecedented rate?
In the
case of barbell curls that applies for the midrange, while when performing spider curls you face the greatest tension at the top portion of the movement.
Basically, one of the
weaknesses of the barbell curl is the bottom of the movement... there is very little resistance until you get the bar partway up, plus you get basically ZERO stretch on the biceps at the start of the movement.
At the top of the chin, set your feet back down on the floor, and without releasing your grip on the bar, immediately go into the next
rep of the barbell curl.
This means that if you do four sets
of barbell curls.
If you are a hulk and have been lifting for more than 6 years, you can change this ratio to 60/40, meaning for every 6 sets of chin - ups you can do 4 sets
of barbell curls.
Sure, doing aimless set
of barbell curls will spur some growth in your arms.
For example, instead
of barbell curls and triceps extensions for arms, perform exercises like bench press and chin ups.
Repeat this process until you can't do any more barbell curls in good form (it is permissible to use a bit of swinging to get a few «cheat» reps
of the barbell curl to really push your biceps to the limit).
(Try X-Rep power partials at the end of a set
of barbell curls and you'll see what we're talking about.
CrossFit Sanitas — WOD Strength 5 × 5 Push Press * From Floor 2 - 3 Rope Climbs between every set Push Press (5 × 5 * record weight) Workout Of the Day Bad Karma (Time) 50 -40-30-20-10 reps
of Barbell Curls (45/35 lb) 10 -20-30-40-50 reps of Kettlebell Swings (1.5 / 1 pood)