Thread: biceps need HELP!
04-05-2002, 10:53 AM #1
biceps need HELP!
Man I was readin' the thread "what's everyone's biceps size?" and realized my arms are pretty fuckin pathetic. I've got something in mind to stimulate some growth (for once) and wanna know what you guys think. Keep in mind I'm lookin' for shear mass.
day 1- back + biceps
EZ bar curl
incline DB curl
day 2- chest
day 4- ARMS
EZ or straight bar curl
alternate DB curl
One arm over head DB extension
close grip bench press
over head or lying french press
day 5- legs
Currently I am 6'0" 183lbs, bf ???, biceps size- too embarrassing to post. I need some help bros. All comments and suggestions are welcome. Peace
04-05-2002, 11:05 AM #2
you can do bis
straight bar 8-6-6-4
alternate DB curl 8-6-6-4
Hammer Curl 8-6-6-4
french curl 8-6-6-4
push downs 8-6-6-4
close grip bench 8-6-6-4
your over training bis doing day 4 and day 1 cut one of those out
stick to basic exercises dumbell curl seated or standing,
straight bar curl, ez-bar standing (strict form no swinging)
french curls ,close grip bench, pushdowns, dips
hope that helps
04-05-2002, 11:11 AM #3
well what I was thinkin' was training biceps twice a week for one week then take a week from biceps. Thoughts?
04-05-2002, 11:21 AM #4
i not sure but i would say no to 2x's a week then a week off
the 1st day you train bi's your tearing the muscle (say monday)
then your muscle starts to rebuild and you train on friday your tearing that muscle again , you want to have plenty of time for that muscle to rebuild before working it again. normaly on a bulking routein you train each body part once a week.
i hope your following what im saying here, lemme know
04-05-2002, 11:23 AM #5
I know what your sayin' bro. It makes sense. Just I've trained biceps once a week my whole life. Just lookin for somethin' different. I hit the gym on monday I'll let you know.
04-05-2002, 11:26 AM #6
if your looking for something different
change the day you do arms , the order you do your exercises
or add a new exercise into your workout
if i use the ez-bar one week ill use the inner grip then the next week ill use the outter grip on the bar
little stuff like that helps
04-05-2002, 11:30 AM #7
good advice man. I always appreciate help.
04-05-2002, 06:19 PM #8
Are you going to complete failure?
Biceps are a small muscle so I would not do more than 2.
Just try and keep it simple.
Do 5-6 sets of barbell curls, 6-8 reps with the heaviest weight you can handle.
Learn to cheat correctly and get huge pumps.
You could finish with 2 sets of low weight 12 reps concentration curls to make them burst with blood and force them to grow.
Try to add weight EVERY workout, even if it's only 2lbs it is going to make a difference, or try to do just one more rep but not more than ten and then put more weight.
Try and squat heavier, it sound like BS but squating makes you stronger all over, if you are stronger, you can cause greater damage when you do biceps.
Last edited by Adonis; 04-05-2002 at 06:22 PM.
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