hey people i need a good bicep routine because they r laggin in size like a mofo...i donno if i over train them or what not can some1 help?
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hey people i need a good bicep routine because they r laggin in size like a mofo...i donno if i over train them or what not can some1 help?
Post your bicep routine..
barbell curls 3x10
seated dumbel purls 3x10
preacher curls 3x10
poast your wotrkout split
monday: back/shoulders
tuesday: legs
wed: chest
thur: off
friday: bicep/tricep
saturday and sunday: off
Time to stop isolating those bitches like a mofo...
Move onto hitting them with back for both direct and indirect heavy stimulation.
3 x deadlifts
3 x underhand pullups
3 x overhand bent over rows
3 x incline supinating curls
3 x preacher curls or concentration hammer curls
3 x shrugs
Underhand pullups and rows are multi-joint exercises, and they will hit your biceps and brachialis. Supinating db curls is a good compound exercise which uses less weight, but it is great for bicep stimulation because you twist your palm towards you in the exercise and this increases bicep recruitment. The preachers will hit your brachialis with an isolation movement, and you need to develop your brachialis. The reason is that the brachialis lies laterally and distally to the long head of the bicep, so in effect it will help push out your bicep at the bottom to create an appearance of more size.
Modify your routine like so to incorporate these changes.
monday: back/biceps
tuesday: chest/tris
wed: rest
thur: legs
friday: shoulders
saturday and sunday: off
cheer bro
try throwing in some reverse curls too. the variation should cause some growth
If you want to see an improvement try this :
barbell curls 4 x 10/12 reps
hammer curls 4 10/12 reps
ez bar curls 4 x 7/10 reps
try it and see what you think!
12 sets for biceps alone is entirely too much. 12 sets for biceps AFTER back is just damn retarded. If he's hitting back hard like he was told before he works bi's, he's only going to need 3 sets of bi's to finish them off.Quote:
Originally Posted by Morpheaus
Also, offmydial, if you're 19 years old why are you taking steroids? You know "few things" about bodybuilding. Your goal, judging from your profile, is that you wish to participate in bodybuilding competitions. LAY OFF THE AS!!! You're way too young first off, and you admit to knowing nothing about the sport, AND you've done two cycles with one year of working out!. All of this shows that you are no where near ready for anabolics. I can only imagine that your diet is out of whack as well. I'm not trying to bash on you, but it is frusterating to see guys younger than myself risking their health trying to take the easy way.
Im not typing out the reasons you personally shouldn't take steroids. If you care enough you'll stick around here and learn like i did. 3 years ago i thought i wanted to take AS and after about a month of reading on here i decided to wait until i'm 24. Coming off my second cycle i'm planning on being ready for a competition.
You're only 19. Get your diet in check and build up a base, and by then when you are ready for AS you'll also be ready to fulfill your wish - a competition.
Just my $.02
Im agreed with Gun. That's his two cents, and its my penny for your thoughts...
Unfortunately the guy is unlikely to see the post, he's probably one of those one day members that asks a question then buggers off.
All i can add to whats been added so far is just make sure you change your routine around preferably after 12 weeks or so. Give your muscle a shock, it can only stimulate growth