Is This A Good Bicep Workout?

[Hoyles86]

Concentration Curls: 1 set warm up 10 reps, 3 sets of 10 and then 1 set until failure.

Barbell Curls: 3 sets of 10 then 1 set until failure.

Hammer Curls: 3 sets of 10 then 1 set until failure.


Would these 3 exercises be effective enough or do I need to be adding one or two more?

Any help would be appreciated.

Thanks.

[Hoyles86]

Anyone?

[pasha]

yea i think 3 different exercises is enough, but sometimes it does not hurt to put another one in.. so a total of 4 exercises.. but no more than that.. it also depends how hard each exercise is for you... and your level of fitness.. But overall 3 is enough...

[Bevsta123]

i do barbell curls x4 sets, then EZ bar preacher curls x4 sets, i find this is enough for my bi's iv been making good gains. dont really need to do so many exercises for Bi's

[MuscleInk]

Concentration Curls: 1 set warm up 10 reps, 3 sets of 10 and then 1 set until failure.

Barbell Curls: 3 sets of 10 then 1 set until failure.

Hammer Curls: 3 sets of 10 then 1 set until failure.

Would these 3 exercises be effective enough or do I need to be adding one or two more?

Any help would be appreciated.

Thanks.

More than enough. Biceps are small muscles. Easily over worked. Your proposed sets are plenty.

[Bevsta123]

More than enough. Biceps are small muscles. Easily over worked. Your proposed sets are plenty.

so would you say mine are alright MuscleInk?

Because i was thinking about chaning it up with instead of ez bar preachers ill do standing concintrated dumbel curls?

[MuscleInk]

so would you say mine are alright MuscleInk?

Because i was thinking about chaning it up with instead of ez bar preachers ill do standing concintrated dumbel curls?

Looks good. You could vary the routine week over week for variety. My routine usually ends with a drop set to push to failure.

[MuscleInk]

i do barbell curls x4 sets, then EZ bar preacher curls x4 sets, i find this is enough for my bi's iv been making good gains. dont really need to do so many exercises for Bi's

Bevsta......

I don't do preachers much any more.
1. Standing dumbbell curls
2. Hammer curls
3. Standing barbell.

Most important aspect is form and range of motion (ROM). Make sure you keep the shoulder and bicep against the torso. Wrists slightly "limp", not "curled" towards the forearm. Lift using forearm with bicep doing the work. Don't lock out at the top. Down slow; power up.

Technique is everything for bicep growth. Too many people allow the shoulder to move. This transfers the weight through the shoulders and delts instead of isolating the bicep.

Hope that helps.

[kronik420]

Concentration Curls: 1 set warm up 10 reps, 3 sets of 10 and then 1 set until failure.

Barbell Curls: 3 sets of 10 then 1 set until failure.

Hammer Curls: 3 sets of 10 then 1 set until failure.


Would these 3 exercises be effective enough or do I need to be adding one or two more?

Any help would be appreciated.

Thanks.

add a few sets of chin ups.

[Hoyles86]

add a few sets of chin ups.

Wish I could. I'm 6'3 and 240, I'm not chin up strong yet.