Thread: Biceps need help !
08-15-2005, 05:07 AM #1
Biceps need help !
Wanna make my biceps grow like a mofo as i feel they are the weakest part of my body at the mo, what can i do to make them grow, i want to train them twice a week on a monday and a friday, what exercises should i do, how many sets and how many reps.
08-15-2005, 08:31 AM #2
This is what i do
BB curls 4-5 set (heavy for the last two, real heavy)
preacher DB curls 3-4 sets
concintration curls 3-4 (heavy)
alternating DB curls 3-4 (moderate with full twist and contraction)
Hope this helps bro
08-15-2005, 08:39 AM #3
If you are gonna work them twice a week then i would say do a MAXIMUM of 6 sets for 6-8 reps each time you work them out...heavy barbell curls and heavy straight up and down hammer curls with slow strict movements and then when you feel like you have failed you might wanna go ahead and do 2 more reps and swing back and forth a little to get them up...ive been told this cheat method will help add mass. I would never work biceps twice a week though...you already get a good bicep workout just from workin out the back (barbell rows, pulldowns/pullups, and t-bar rows). but if you really think you need it then try workin them out twice a week for a few weeks and keep measurements of your arms to see how they react...thats the best advice i can give ya...good luck and make sure you are getting your calories and doing all the other neccesary exercises to get full body growth (SQUATS, DEADLIFTS, BARBELL ROWS, BENCH PRESS, AND MILITARY PRESS).
08-15-2005, 08:42 AM #4Originally Posted by devil1
08-15-2005, 08:44 AM #5
dont forget your 2 warmup sets of 15 reps too...i should have mentioned that before.
08-15-2005, 08:45 AM #6Originally Posted by kaptainkeezy04
08-15-2005, 08:47 AM #7Originally Posted by kaptainkeezy04
08-15-2005, 08:50 AM #8Originally Posted by devil1
08-15-2005, 08:55 AM #9Originally Posted by kaptainkeezy04
08-15-2005, 08:59 AM #10
its all good..so what do you recommend for him?
08-15-2005, 09:02 AM #11
for mass, gotta do BB curls heavy and cheat out a few at the end, i believe he would be good doing something like my routine with out the concintration curls
08-15-2005, 12:59 PM #12
read the sticky's up top.
08-15-2005, 03:18 PM #13New Member
Originally Posted by needbigguns
- Join Date
- Apr 2005
08-15-2005, 06:31 PM #14
heavy straight bar curls heavy hammer curls DONE!
08-15-2005, 09:33 PM #15
i would not advise training biceps twice per week.
The reason for this is you are hitting your biceps pretty good when you train your back. Back training involves the lats, but biceps also do a small but significant amount of the work for these moves.
08-15-2005, 09:37 PM #16
i started training bi's less and they respond better:
bent over isolation db curls
every other week i do reverse or hammer curls.
08-16-2005, 03:48 AM #17
I've had LOTS of problems when it comes to biceps but I now realize that most people that have weak biceps have strong front deltoids.. doing straight barbell curls with an "arm blaster" (an unpopular piece of equipement these days but works wonders!) and taking the cheating element out has really helped me surpass my everlasting plateau .. once a weak.. one set with about 15 reps for warmup - onet with about 12 sets to failure - one heavy set with 6 reps to failure - one drop set with 8-10 reps to failure followed immed. by 10 sets lower weight to failure(!! I preach about this method!!)if you can't find an "arm blaster" try 90 degree preacher curls(not the normal 45 degree ones!) AND don't even think about e z bars! hope this will help!
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