T Nation

I Almost Never Do Bi's

can this be a bad thing ? im not trying to build a prefect body but just lift for athlete proformance .

Not as long as you’re doing plenty of compound back lifts. Do pull-ups, chin-ups and rows instead.

nah, you’ll be ok… Biceps don’t really serve any athletic purpose, except for lookin good for the ladies when they’re watchin the game =)

Any athletic purpose? Are you kidding me?

Why do sprinters have such built upper bodies and fairly respectable bicep hypertrophy?

Alot of muscles need to be developed so that their opposing muscles can be utilized fully. Otherwise pitchers could get away with just having ginaormous internal rotators.

Biceps are used in football, baseball, basketball, and just about every sport where you use your arms.

[quote]Garrett W. wrote:
Any athletic purpose? Are you kidding me?

Why do sprinters have such built upper bodies and fairly respectable bicep hypertrophy?

Alot of muscles need to be developed so that their opposing muscles can be utilized fully. Otherwise pitchers could get away with just having ginaormous internal rotators.

Biceps are used in football, baseball, basketball, and just about every sport where you use your arms.[/quote]

I think what he meant was that, other than for aesthetics, biceps don’t really need to be trained as a body part. If you are training hard in the compound lifts, the biceps will get plenty of work.

At least I hope that’s what he meant.

[quote]Garrett W. wrote:
Any athletic purpose? Are you kidding me?

Why do sprinters have such built upper bodies and fairly respectable bicep hypertrophy?

Alot of muscles need to be developed so that their opposing muscles can be utilized fully. Otherwise pitchers could get away with just having ginaormous internal rotators.

Biceps are used in football, baseball, basketball, and just about every sport where you use your arms.[/quote]

Dwain chambers had small bis in comparison, and he was big, My guess is compound mvts and tensin from sprinting.

Probably not, if you’re lifting heavy in the compound lifts.

Some occasional assistance work (biceps, triceps, calves, etc) wouldn’t hurt, and would probably help your compound lift performance.

But, if your goal is athletic performance, you’ll be fine with multi-joint, compound movements.

Hope this helps!

Sorry for the confusion, that is what I meant… I should’ve rephrased it as you don’t need to really do too much bicep isolation work as long as you are using good compounds lifts. My bad.

um whats ur sport, might have bicep tears…

football

I’d do a few sets of heavy isolation work for a couple mesocycles a year.

Other than that you should get enough compound in. Remember that football is mostly legs. Ever notice how those guys look like squares with their pads on. But off, like pears.

Really wow, i do two bi chicks every day.

As for biceps, I don’t do any direct training for them(no curls or anything) but they get plenty of work from doing various compounds.

if you’re going to be playing football…work your WHOLE body. the more muscles you have working for you the less chance of a serious injury you’ll have.

The compound movements will work the bi’s. Doing a few sets of heavy thick bar curls once a week would serve you well, me thinks.

Isolation workouts suck regardless.

I am sure that in practice, and in tackle practice, there would be plenty of Bi work in wrapping the bag.

However, rugby players are known to do some heavy bi work, but then they have to prevent the ball from being ripped more that in USFB (not united states of fat bstds)

[quote]miniross wrote:
I am sure that in practice, and in tackle practice, there would be plenty of Bi work in wrapping the bag.

However, rugby players are known to do some heavy bi work, but then they have to prevent the ball from being ripped more that in USFB (not united states of fat bstds)[/quote]

That’s funny, because most rugby players I’ve know did not have overly-developed biceps. Holding onto the ball is more a function of grip strength and if it gets to the point where the biceps are the main focus, the ball is already on its way out. It seems to me that the biceps would be more beneficial in stripping the ball out of someone else’s hands.

I’ve been thinking about this and the only sport activity I can think of off the top of my head that utilizes a curling motion is wrestling as there are certain holds that use a single-arm curling motion.

But I’m by no means a professional strength coach.

DB

Personally, I can’t work bis.
I’m a begginer, so I have to guesss I still have a lot of recovery capacity to build up, but as my back work involves chins&mixedgripchins&wieghtedchins and some pull-ups (oh, now I’m training to get an one-arm chin-ONLY one arm doing work in the chin- and doing negatives and lock-offs, my bis are in a world of pain), isolation work for the bis would simply interfere with my training.

Oh, and my bis grew a lot more from the chins thatn from curls. Maybe that I didn’t really know how to train when I was doing curls, but anyway. I really wonder how will my bis look when I’ll be able to do a few sets of five one-arm chins. I have planned to get one (full ROM) on the 30th of June…

As far as training efficiency goes, isolation exercises are at the bottom of the list, but I throw a few sets in on bench days just for cosmetics. Good bi’s make the front delt look humongus.
For wrestling, good bi’s and pects are great for forcing and holding cradles.