Need a Skin Popping Muscle Pumping Bi Workpout

[Capebuffalo]

It has been a good while since I have experienced a great pump doing biceps.
Currently doing this on arm day. I also do 1 bi exercise (3) sets on back day

Barbell wide grip curls
1 bar only 15 rep
2 65 lbs 12-15 rep
3 85 lb 8-10 rep
4 105 lb 6-8 rep
5 bar failure

Seated decline dumbell curls
1 30 lb 10-12
2 40 lb 8-10
3 50lb 6-8

ez bar curls
1 60 lb same as above for these
2 70 lb
3 80 lb

Standing Dumbell alternating curls
1 30 lb 8-10
2 40 lb 6-8
3 25 lb failure

No pump . Any suggestions or help would be greatly appreciated. Not enough growth at this point

[Shsm]

Perform a two count on the negative and a one count on the contraction. Keep up the same rhythm without taking pauses. The difference is incredible and the pumps are skin tearing.

[Capebuffalo]

I contract and hold at the top. Last sets to failure I do do a slower negative. It is weird I used to get pumps so bad the hurt and I couldnt straighten my arm.
I dont know what happened. Thanks I will try negative with each set

[kelkel]

Has your form changed over time without realizing it effecting how you feel it? Some people keep their elbows at their sides while curling and others will be lifting them up as they go using many ancillaries to complete the movement. Keep an eye on form. Caveat is that swinging a heavier weight a bit to complete the movement is fine as well, within reason.

Also, when hitting your 2nd exercise and beyond be cognizant of to much of a progression up. What I mean is if you are already warmed up and the exercise is not radically different, does it really require two or three sets to get to max weight? Probably not. Get their quicker on your secondary exercises so you have more energy and success with the heavier, goal weight. Thus a better bang for the buck. IMO.

Pace is everything as well. I train chest, bi's and tri's together in that order. Chest takes a half hour. Bi's and tri's take me another half hour combined.

kel

[Capebuffalo]

If anything my form is stricter than it used to be.
I'm not doing extreamly heavy obviously but I'm concentrating
On the mind muscle connection and really squeezing at the peak
I will get there quicker because I am warm by then.
It just I used to get a massive pump doing the burn outs ont the end of the first and last
excersises. Thanks buddy

[MickeyKnox]

Has your form changed over time without realizing it effecting how you feel it? Some people keep their elbows at their sides while curling and others will be lifting them up as they go using many ancillaries to complete the movement. Keep an eye on form. Caveat is that swinging a heavier weight a bit to complete the movement is fine as well, within reason.

Also, when hitting your 2nd exercise and beyond be cognizant of to much of a progression up. What I mean is if you are already warmed up and the exercise is not radically different, does it really require two or three sets to get to max weight? Probably not. Get their quicker on your secondary exercises so you have more energy and success with the heavier, goal weight. Thus a better bang for the buck. IMO.

Pace is everything as well. I train chest, bi's and tri's together in that order. Chest takes a half hour. Bi's and tri's take me another half hour combined.

kel

totally agree here. in fact, my bicep w/o only requires two exercises @4sets each. but the last one includes the bb being stripped of weight and finishing with only the bb until i cannot curl it anymore. my biceps are on fire and pumped at this point.

btw Cape, you're arms and shoulders are looking top shelf bro. i can see differences from your past avi's. chest is solid too - good work.

[DanB]

chins but on the lat pulldown machine if that makes sense and only partial reps, 3 working sets with double dropsets

ez bar preacher curl 2-3 working sets with forced reps and negatives or a double drops set if i have no spotter

alternated every few weeks with

dumbell seated isloation curl, 2-3 working sets again with either forced reps and negatives or double drops

hammer curls, 3 sets to failure mabey dropsets aswell if i have energy

i also then do some work on forearm, either various wrist curls with dumbell or reverse grp barbell curls

after much chopping and changing i have found this to work well for me

[stpete]

When i train delts and arms i often end w/this. Do 3 sets w/a weight you can do for 10-12 reps per exercise. Giant Set(or at least i think that's what it's called. haha).

FB Close Grip immediately into

Seated Alternate DB Curls(actually have the DB's sitting on both sides of the bench) immediately over to

V-Bar Pushdowns

I do 3 sets of these w/about 60 seconds rest between.

Good Luck!!

Damn...I just remembered you are concentrating on Bi's.

Heavy BB Curl...And don't be afraid to cheat a little. I'm a stickler w/proper form on bench, deads and squats, but arms...Not so much sometimes.

Heavy EZ Curl. ^^^^^^

21's on Nautilus. These pretty much tear me up in a days work. Of course, work up to the heavy stuff on each.

[Capebuffalo]

Thanks for the responses guys I will try them all

[Capebuffalo]

totally agree here. in fact, my bicep w/o only requires two exercises @4sets each. but the last one includes the bb being stripped of weight and finishing with only the bb until i cannot curl it anymore. my biceps are on fire and pumped at this point.

btw Cape, you're arms and shoulders are looking top shelf bro. i can see differences from your past avi's. chest is solid too - good work.

Thanks Mickey A lot more room for growth

[951thompson]

I contract and hold at the top. Last sets to failure I do do a slower negative. It is weird I used to get pumps so bad the hurt and I couldnt straighten my arm.
I dont know what happened. Thanks I will try negative with each set

Don't curl all the way to the top, you only have to go just over half way to get a contraction. It's a common mistake.
Check out vicnatural on youtube, (vicnatural bicep workout)he helped me improve my form incredibley as I was suffering the same thing as you, I don't agree with the weight he uses or how many reps he uses each sets but his form is amazing, his stuff is all based around making a mind muscle connection.Everybody could learn something from Vic.

[spywizard]

one reason i can see is you are adding weight in a pyramid style this type of training is to increase strength..

what you describe you want is size and pump....

normally size comes with strength..

start with a working weight..

example and i do this on a set of ez curl

1st set 85 lb x 24 restricted motion, that is i do not allow the muscle once contracted to fully open or close to allow more blood in, the muscle is contracted during the whole movement..

2nd set with no or very little delay 65lbs x 24 reps with more range but still not full movement

3rs set with no or very little delay 45lbs x 24 reps with complete range of motion full open at the top and the bottom

4th set same as 3rd but with 35lbs x 24

5th set same as 3rd with 25lbs x 24

allow for complete recovery typically that will be 3-5 minutes

then repeat for 3 sets..

sound like a lot of volumn?? it is but for the pump, that's what i've found I do


then i'll go do calves..

then come back and starting with db standing bent over row using the same limited range of motion and set up as mentioned above i run the db rack..
starting at 65, 55, 45, 35,25lbs... note that most times i cannot do the 24 reps in the 5th set due to onset of pain from the pump more so than lack of strength

sounds fun doesn't it??

[pasha]

Yea agree, i also do high reps for the first exercise.. really gets the pump on.. have you tried barbell curls with your back against the wall? that exercise really works for me, and its all bis doing the work, no way to cheat...

[Capebuffalo]

one reason i can see is you are adding weight in a pyramid style this type of training is to increase strength..

what you describe you want is size and pump....

normally size comes with strength..

start with a working weight..

example and i do this on a set of ez curl

1st set 85 lb x 24 restricted motion, that is i do not allow the muscle once contracted to fully open or close to allow more blood in, the muscle is contracted during the whole movement..

2nd set with no or very little delay 65lbs x 24 reps with more range but still not full movement

3rs set with no or very little delay 45lbs x 24 reps with complete range of motion full open at the top and the bottom

4th set same as 3rd but with 35lbs x 24

5th set same as 3rd with 25lbs x 24

allow for complete recovery typically that will be 3-5 minutes

then repeat for 3 sets..

sound like a lot of volumn?? it is but for the pump, that's what i've found I do


then i'll go do calves..

then come back and starting with db standing bent over row using the same limited range of motion and set up as mentioned above i run the db rack..
starting at 65, 55, 45, 35,25lbs... note that most times i cannot do the 24 reps in the 5th set due to onset of pain from the pump more so than lack of strength

sounds fun doesn't it??

Can you pm me a pic of your arms?
They gotta be huge with that weight and cadence.
Shit That has to give a pump. Might do arms early this week
And give it a try.

[weelz]

For me when I hit a plateau I switch things up as your body can easily get used to doing the same exercise with the same weight being used after a while.I like to use lighter weights than the usual doing DB curls with mind muscle connection,focusing on good form of course being the most important while keeping constant tension on the bicep on the up curl and squeeze bicep hard for 3-4 seconds fully contracting/shortening it, then slowly going down to the negative feeling constant tension on bicep fully lengthening it just short of full extension for 2-3 seconds for 4 sets of 10-12 reps ending in a set of 7's/21's on first set.Then drop to a lower weight doing the same without 7's/21's,just 4 sets with 30 seconds rest inbetween and again with 2 more lighter weights ending the last and lightest with 7's/21's or same exercise to failure which even though using lighter weights than normal and going down in weight opposed to up, it burns like hell and gives a great pump leaving you sore for 2-3 days.

Same can be done with BB curls of course and just keeping that tension there focused on good form and curling right in at the wrists while squeezing on the up curl and curling right out at the wrists on the negative which applies to the DB curls also.I feel that practising with perfect form using a lighter weight is more important than lifting as heavy as possible which can lead to cheating/compensating and not isolating the bicep.This works really really well for me and after a few weeks I start off and do the same with heavier weights.It's the burnouts/21's at the end of the last set that burns me out the most where my arms feel like jello.I'm sure everyone has differing ways to get that burn and pump happening,this I've found works best for me.

[Bjwr]

Thought I'd add my 2 cents

Something that works for me is every week or 2 change it. Like superset one week then burn sets the next. I love FST - 7 so I might stay on that for 3 weeks at a time.
Superseting a tris then a bis Excersise works great for pumps with me

[marcus300]

Cut all your sets down to 2 sets per excersie but perform 3 dropsets within each set and do away with ez bar curls and Dumbell alternating curls and introduce hanaging concentration curls. So perform

straight bar curls
incline dumbell curls
hanging concentration curls

No pyramiding, warm up and go straight into your 2 working sets which include 3 dropsets to failure. You wont be able to touch the back of your head if you do this right

[Gronkowski]

Have you ever tried using a fat grips? You end up using less weight but your fore arms and grip are more involved but you get a mad pump.

[Capebuffalo]

Ok did Spywizards suggest workout this morning.
I got my pump back. Holy crap.
Didn't do the weight or reps he does but damn.
I gotta give it to him.
I will try everyone elses each week
Nice to have variety. Thanks to everyone.

[Squats33]

I didnt read everyones post so Im sorry if someone already said this. Im assuming your gym has a preacher curl area... get a buddy to help with this as you willonly be training negatives...

For example, I cannot preacher curl 130lbs so i get my buddy to help me curl the weight up. Once there I take as long as possible on the negative... 5 seconds or longer until I cannot hold the weight anymore and then your buddy gives you a boost back up for another rep.

Training negatives is super awesome for pumps and strength. I would honestly recommend 5 sets of 3 reps with this and then a set to failure with an easy weight.

And on your third rep of each set hold it even longer as you will be switching with your buddy and taking a break ( i assume )

[austinite]

Nitric Oxide son!! L-Arginine + L-cysteine!

[Capebuffalo]

For Spywizard this is after the workout this morning

[Capebuffalo]

Nitric Oxide son!! L-Arginine + L-cysteine!

3 scoops of jacked 3d everyday but legs

[Capebuffalo]

Spywizard still doing yours and doing it with nose breakers as well.

Got the pump again. And working my reps up . over 15 still less than 25 you beast

[jfromthebloc]

Cape,


I'm sure I can't tell you anything you don't already know, but that said, here's how I get my arms pumped:

-rope cable curls: enough weight to make 5 reps challenging
-no rest
-hammer curls: light enough weight to bust out 12-15 reps
-no rest
-nuetral grip chin-ups: 6
-repeat 5 times

Also, I subscribe to the '4 hour body' book principle of allowing each rep to take 2-4 seconds while focusing on a 1-2 second squeeze at the focal point of each rep. That gets my pump going.