Biceps

Id like to ask u guys about bicpes workout and if u could take a look at my routin and tell me what u think. What I am aiming for is... obviously huge and strong biceps :D Well here it is.

After streching...
20 Lbs dumbbell curl sitting 1 set x 15 reps each arm - warmup
20 Lbs dumbbell hammer curl sitting 1 set x 10 reps each arm - warmup
45 Lbs dumbbell hammer curl standing 1 set x 10 reps e/a
35 Lbs dumbbell hammer curl standing 2 sets x 10 reps e/a
35 Lbs dumbbell curl standing 2 sets x 10 reps e/a
30 Lbs dumbbell curl sitting 2 sets x 10 reps e/a
30 Lbs dumbbell hammer curl sitting 1 set x 10 reps e/a
Bicep curls sitting ( machine ) 1 set 130 LBs x 6
1 set 115 LBs x 6
2 sets 100 Lbs x 8

Obviosuly not everythwere I can make all 10 reps... lots of them will be failure but still pretty close to my goal rep.
What do u guys think ? Lets hear it !
Thanks a lot

high reps + low weight = strength low reps + high weight = size , maybe try to do each way once a week

high reps wont do the size to well because of the cortisol release

the hammer curl at the end does not make sense. The machine imo will not make you grow. This is how i got my arms up to 18 inches

b.b curl 2 sets
incline d.b. curl 1 set
preacher d.b. 1 set
hammer curl 1 set

improve in those exercises every time, feed them, and they will grow

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Originally Posted by mitch428cj

high reps + low weight = strength low reps + high weight = size , maybe try to do each way once a week

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WTF?!?!??? Don't listen to this guy.

You're doing WAY too many sets. To build big biceps, just stick to the basics.

After several warmup sets:
2 sets heavy barbell curls
2 sets heavy alternating dumbell curls
1 set heavy cable curls

Aim for the 4-8 rep range on your heavy sets. You can occassionally use preacher/incline/concentration curls to shock the muscles.

That's it.

Got it. I will try new routine tommorow. Low reps , heavy weight.
Thanks a lot guys.

ya for bi's i just do:
standing barbell curl, 3 set 6-8(needing help on 8)
hammer curls 3 set of 6-8(" ")
barbell reverse curls 3 set of 6-8(" ")

im always sore the next day, make sure u are doing ALOT of weight, i have a spotter to help me get that last rep in..

i am sure to hit all parts of my bis this is my bi workout:
barbell curls 3-4sets 8-10reps
preacher dumbell curls 3sets 6-10reps
hammer curls 3sets 8-10reps
reverse grip cable curls (flat bar) 3sets 10reps
i find that this workout has been great my bis are really getting alot more developed

Quote:

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Originally Posted by MMC78

WTF?!?!??? Don't listen to this guy.

You're doing WAY too many sets. To build big biceps, just stick to the basics.

After several warmup sets:
2 sets heavy barbell curls
2 sets heavy alternating dumbell curls
1 set heavy cable curls

Aim for the 4-8 rep range on your heavy sets. You can occassionally use preacher/incline/concentration curls to shock the muscles.

That's it.

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i said in my post that for size you need low reps high weight ahhh which is exactly what your saying :rolleyes:

Quote:

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Originally Posted by mitch428cj

i said in my post that for size you need low reps high weight ahhh which is exactly what your saying :rolleyes:

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No, it's a lot more complicated than that. Let's just leave it for another thread.

Let me put this nicely.....

H*ll f*ck no...............

:lol:

If you can do that many sets, your intensity on each set is about that of Richard Simmons.

Intensity = "huge and strong biceps", not doing 10-15 sets looking at yourself curling/smiling in the mirror.

~SC~

Quote:

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Originally Posted by UberSoldat

Id like to ask u guys about bicpes workout and if u could take a look at my routin and tell me what u think. What I am aiming for is... obviously huge and strong biceps :D Well here it is.

After streching...
20 Lbs dumbbell curl sitting 1 set x 15 reps each arm - warmup
20 Lbs dumbbell hammer curl sitting 1 set x 10 reps each arm - warmup
45 Lbs dumbbell hammer curl standing 1 set x 10 reps e/a
35 Lbs dumbbell hammer curl standing 2 sets x 10 reps e/a
35 Lbs dumbbell curl standing 2 sets x 10 reps e/a
30 Lbs dumbbell curl sitting 2 sets x 10 reps e/a
30 Lbs dumbbell hammer curl sitting 1 set x 10 reps e/a
Bicep curls sitting ( machine ) 1 set 130 LBs x 6
1 set 115 LBs x 6
2 sets 100 Lbs x 8

Obviosuly not everythwere I can make all 10 reps... lots of them will be failure but still pretty close to my goal rep.
What do u guys think ? Lets hear it !
Thanks a lot

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Quote:

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Originally Posted by SwoleCat

Let me put this nicely.....

H*ll f*ck no...............

:lol:

If you can do that many sets, your intensity on each set is about that of Richard Simmons.

Intensity = "huge and strong biceps", not doing 10-15 sets looking at yourself curling/smiling in the mirror.

~SC~

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LMAO.. Nothing wrong with smiling.. as long as its a smile of pain from high intensity.. Listen bro I switched my routine to doing biceps 2 times a week.. 7-8 heavy hard long sets and WOW.. intensity is the key.. They burn so bad I want to knock myself out!

In the routine I just started I do biceps twice a week: on tuesdays after working back I do 2 sets of ez bar preachers with forced reps (aiming for around 6 reps unassisted, 3 more with assistance) and on friday I do 2 sets of supinating incline dumbell curls, the second set being a 'balls to the walls' rest pause set. My biceps are extremely tender on both wednesday and saturday so what is there to be gained by doing huge volumes of curling?

i dont unnderstand how you guys get results from such few sets.

i do 9 sets for biceps, not included reverse grip/hammer curls, which i hit every 5-6 days

i honestly cannot feel the 'next mornig ache' unless i do at least 9 sets for bi's and even then its very slight
this is with good form too - no bach arching or swinging)


every other body part i get that ache in the morning - just not biceps
but they are still growing (very quickly since i added dbol and test)

i suppose everyone is different

Quote:

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Originally Posted by G-Force

i dont unnderstand how you guys get results from such few sets.

i do 9 sets for biceps, not included reverse grip/hammer curls, which i hit every 5-6 days

i honestly cannot feel the 'next mornig ache' unless i do at least 9 sets for bi's and even then its very slight
this is with good form too - no bach arching or swinging)


every other body part i get that ache in the morning - just not biceps
but they are still growing (very quickly since i added dbol and test)

i suppose everyone is different

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Well, the roids would not have anything to do with quicker recoveries would they?

I have to do a lot of bicep sets too, at the minimum of 8, with 8 reps in each set at the most. On most of the exercises, it ends up being 8-5-4 reps. I noticed a lot more progress when doing one 7-7-7 set at the end as well. I would drop the machine sets entirely too, I've never used a bicep machine that seemed to work well.

1 set is all i need. dc

yea, to many sets, not enough wt... up the wt, drop the reps drop the number of sets and see what that does..

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Originally Posted by IronReload04

1 set is all i need. dc

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how many sets do you do for back?

2?

I was also gonna say, **** man you are doing way to many sets. Chill out and up the intensity.

Ahhh the BICEPS......so u know, trice is what makes ur arm look huge...

but anyways....
i just started my partner on this routine becasue he is desperately tryn to catch up to my arms size so this should work for anyone...

1) standing BB curl - 4 sets [including warmup ] 6-8 very heavy all the way
2) incline DB curls - 3 sets (no warmup) 6-8 very heavy
3) Standing sideways hammer curls (DB should slighly touch ur chin) 2-3 sets (NO warmup) very heavy

just this alone shoud give u noticeable results, but make sure u look into other routines because eventually u need to rotate.........And ONCE a week is plenty for biceps since u also work them when doing back.......

the third excersise i did not mean standing sideways......

Example: u r facing the mirror but instead of doing hammers toward your shoulder (vertically) u do crisscross toward your apposite shoulder slightly touching the chin with db.

4 standing barbell curls
4 concentration curls
2 something else

this is my bi routine and it's pretty good. i like concentration/preacher curls for a second exercise.