Bicep Exercises

what are the best bicep exercises, the most affective ones where you will see results in less than a month?!

preacher curl, reverse grip barbell curl,concentration curl, and bench curls. the bench curls are great if you want to be able to beat damn near anyone at arm wrestling.

Lol, less then a month. haha
 
Variety is the key.

Whats a bench curl?  And why does it help with arm wrestling?

Ya...i dont know about a month, probably aint gonna happen.  When curling make sure you dont cheat yourself while your lifting.  Any two hand curl first followed by single handed curl with proper technique and your good.  Just for god sakes just dont throw the weight around.  Also focus on getting a full range of motion.

Junior Majoring in Nutrition

ORIGINAL: priceas

Whats a bench curl?  And why does it help with arm wrestling?

Also what is a concentration curl

done leaning down with an arm straight down with no waver in upper arm as you curl.

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Emphasize the negative, and control it. That is largely the point of "cheating " exercises

Cheats have helped me eek out those last few reps lately, preachers are definitly my favorite!

Don't expect results in less than a month from any exercise. And, if you're currently working out your arms anyway, and want better results, you could be asking the wrong question altogether. If you're already doing, let's say, standing barbell curls, alternating dumbbell curls and reverse curls as your bicep workout- Do you really think switching the reverse curls for preachers or machine curls is all of a sudden going to pack mass on your biceps? It just doesn't work that way- Your body is currently getting a certain number of calories per day to work with, provided you're eating right. It can only do so much with those calories, right? So, if it's only building a certain amount of muscle at a certain rate, different exercises are only going to stimulate the same muscle in a slightly different way- Your body still only has x amount of cals to build new muscle with, so there won't be any major muscle gain. Which question should you be asking to make the most of your gains then?
Here's what I'm eating now, how can I change my diet to get more gains?
Calories add bulk to muscle, not exercises. Exercise provides the stimulus needed to get the body to grow- If you're stimulating the muscle, and you don't feel happy with your progress, you need to provided your body with more fuel to build.
Of course, having said all that, one month is still too short a time to expect any real changes, even with dietary change- The human body takes time to adapt to major changes in diet and routine, and it typically can take three or four months for those changes to be visibly noticable.
Have patience.