Thread: any help with my biceps routine
03-27-2005, 09:08 AM #1
any help with my biceps routine
hey.... jus wonderin if anyone could gimme some help with my biceps routine
while my strength is increasin with this one..im not makin that many gains in size on my arms
i usually train them on mondays with chest and then fridays with my tri's...firstly do ya reckon i should jus change it t jus fridays wi tri's???
here's my routine!!!
ez bar curls- 5 sets, 12, 8, 8, 6,4
standin dumbell curls- 4 sets, 12,8,8,6
standin cross cable curls- 4 sets, 12,10,10,8
seated preacher machine curls- 4 sets- i decrease the weight after each set and do as many reps as i can,to totally flush my bi's!!!e.g1st set, might get 10 reps then second set i will lower the weight and try for 13-14
any help would be great...do u think i should maybe jus stick t say 5 heavy sets of about 5 reps with the ez bar??
03-27-2005, 09:13 AM #2
2 exercises with 4 sets for mass (ie barbell, preacher etc)
1or2 exercise with 3 sets for shaping (ie concentration curls etc)
strict form and a postive and negative contraction and you will feel it.
try SwoleCats's biceps routine,
03-27-2005, 09:55 AM #3
that's a lot of training, and looks like a decent routine, but if you're doing it twice a week, you may very well be overtraining ... I'm curious to hear other's responses
03-27-2005, 12:00 PM #4
way too many sets...17 sets for any muscle is too many, and ur talking about a small group such as biceps....for biceps, keep ur sets in the range of about 7-9
03-28-2005, 04:43 AM #5
so if i do say 4 sets of 6 reps with the ez bar, 4 sets of 6-8 reps with dumbells and then 2-3 sets standin cross cable curls with about 10 reps that should be ok...cheers for the help i jus find it hard t get a good pump without totally blitzin my arms maybe i jus need t drop the reps down and increase the weight for all of the sets rather than jus the last two in each exercise!!!
wat do u thinkk about trainin them on mondays or fridays then??with chest on mondays or triceps on fridays??
cheers again guys
03-28-2005, 05:47 AM #6
Definetly over training those bi's.
03-28-2005, 07:02 AM #7
reduce the sets and you will probably both get stronger and bigger
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