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  1. #1
    Xavier_4446's Avatar
    Xavier_4446 is offline Senior Member
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    Low Volume Training

    For the longest time I have been doing low volume training for my bi's. Here is what it looks like:

    Barbell Curls 3 sets 8-12
    Incline dumbell curls 3 sets 8-12

    I have read a lot about low volume training and they say it is the best way to train bi's, but recently it seems as if it just isn't doing the job. One day I switched it up to preacher curls and hammer curls, same sets and reps but really didn't do anything either. Should I add more excerises, more sets, supersets, what? Help me out here guys.

  2. #2
    Beernutz's Avatar
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    bis

    did this low volume work for you in the past...cuz i heard the same thing about it being the best way for biceps

  3. #3
    inheritmylife's Avatar
    inheritmylife is offline Anabolic Member
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    Six sets for biceps is not low volume training, more like high volume training. One set would be low volume training.

    I suggest fewer sets. Two for each exercize at most.

  4. #4
    HardcoreGymWARRIOR04 is offline Junior Member
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    i have really good growth from this plan, i have been doing it for 6 months and i dont plan on changing it

    Barbell curls 2 sets failure

    ez bar (narrow) preachers 2 sets to failure

    d.b. hammers 2 sets failure

  5. #5
    UrbanDawg's Avatar
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    How many reps on each of those exercises ?

    Should I limit it to 4-6 reps like the other power moves ?




    Quote Originally Posted by HardcoreGymWARRIOR04
    i have really good growth from this plan, i have been doing it for 6 months and i dont plan on changing it

    Barbell curls 2 sets failure

    ez bar (narrow) preachers 2 sets to failure

    d.b. hammers 2 sets failure

  6. #6
    Spoon's Avatar
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    Low volume training would be 1 exercise around 3 sets. DC training method

    Spoon

  7. #7
    Xavier_4446's Avatar
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    has it worked for any of you guys. hell yeah it worked when I was on the sauce, but I belive that I have become quite accustom to it. How aobut I try this.

    BB curls 2 sets failure
    hammer curls 2 sets failure

    Think I should give that a try?

  8. #8
    captain anabolic is offline Junior Member
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    Change up the set rep scheme a little bit.
    How are your other muscles responding? If they have stalled also you have hit a plateu and need to take in 500 more quality cals. per day to bust through it.


    Captain Anabolic

  9. #9
    Beat's Avatar
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    Quote Originally Posted by HardcoreGymWARRIOR04
    i have really good growth from this plan, i have been doing it for 6 months and i dont plan on changing it

    Barbell curls 2 sets failure

    ez bar (narrow) preachers 2 sets to failure

    d.b. hammers 2 sets failure

    guys.. what do you mean with "failure"? how many reps?

  10. #10
    inheritmylife's Avatar
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    Failure is when you can no longer perform the concentric or "positive" portion of a lift.

  11. #11
    Beat's Avatar
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    Quote Originally Posted by inheritmylife
    Failure is when you can no longer perform the concentric or "positive" portion of a lift.
    yeah but i mean.. you could perform the concentric portion of a lift very many times if you use light weight and you reach the limit very fast if you use heavy weight.. about how many reps should be done for this low volume training?

    Barbell curls 2 sets failure

    ez bar (narrow) preachers 2 sets to failure

    d.b. hammers 2 sets failure

  12. #12
    HardcoreGymWARRIOR04 is offline Junior Member
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    Progressively increase weight and drop weight. I never go highter tahn 10 reps. I start at 10 reps and over like 12 weeks will work down to maxing

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