Biceps...

[Bencher]

I pretty much have my workout down to a Tee.. apart from Biceps.

I was in the gym the other day and i was chatting to a HUGE guy (probably a member on here) and he told me that i was over doing it with my biceps, and if i over did it, it would turn to negatives.

Now im confused as to how much to train my biceps. My (back &) bicep routine was:
- 1 set of 21's with 25kg
- 1 set of 21's with 30kg
- 1 set of 21's with 35kg
- 1 set of 21's with 40kg - all on a eaZy bar.

- 1 set of concentration curls (10 reps each arm) 15kg
- 1 set of concentration curls (8 reps each arm) 17.5kg
- 1 set of concentration curls (6 reps each arm) 20kg

- 1 set of hammer curls (10 reps each arm) 15kg
- 1 set of hammer curls (8 reps each arm) 17.5kg
- 1 set of hammer curls (6 reps each arm) 20kg

- 50 close grip chin ups.

I also train my back at the same time as doing this.

Now, is that too much to train my biceps? I really want to improve on the size of my biceps but dont want to incur negatives whilst doing so. Any tips, feedback or improvements to my routine will be greatly appreciated guys. Thanks!

[ironbeck]

Back and Bi on the same day, but not at the same time.

[devestating]

Sounds like your over training your bi's IMO. Gotta remember there's two different ways to build your bi's. Do you want to make them taller ? Or do you want to make them wider ? Or both?

What works for ME is im working both angles, thickness nd height. I grab a bar bell. Back against wall and lift, this does the height nd over all strength of my bi ceps. Then I do hammer curls on an angle going towards the opposite side of my chest. And that's it, I do this Once a week and my bi ceps are growing at a rediculous rate, I've never been happier. Try this for 4 weeks and tell me how it works out. Trust me bro, you don't need more than 2 exercises once a week unless your a god and can do 3 times a week

[Sgt. Hartman]

If I was only gonna do 2 bicep exercises per week I'd make sure that the intensity of every set of those two exercises were as high as possible.

[devestating]

If I was only gonna do 2 bicep exercises per week I'd make sure that the intensity of every set of those two exercises were as high as possible.

agreed that's the point, still depends on what he wants to do, shred or build mass, i dont see a point in trying to overstrain your biceps, there the smallest muscle in your body, unless your dumb as a post then its probably your brain lol.

[guitario]

Biceps are weird for me. Arms are probably my best bodypart genetically, especially triceps and I can train them twice a week and they respond great. Thing is, they grow better using barbell curls/extensions but the left arm starts lagging behind. If I use dumbbells then they become more even but they don't really grow much.

One of those things where you have to use trial and error to see what exercises/routines work best for you.

Generally though I hit biceps about once every 10-14 days with about 10 sets and that keeps them ticking over nicely. I don't do them more frequently as I'm trying to focus on strength atm. If I'm trying to gain size then I will hit them mon/thur with a heavy/light split (6 v 12 reps) for a while. Usually works.

[spywizard]

1 week i do very heavy back.. then dropsets of bi x 10 sets..
next week i'll do heavy bi with drop sets (higher reps) on my back..

and go back and forth doing this..

[DeadlyD]

1 week i do very heavy back.. then dropsets of bi x 10 sets..
next week i'll do heavy bi with drop sets (higher reps) on my back..

and go back and forth doing this..

^^^^^ this works well fir me aswell, I also do this with chest and tris!

[Bencher]

Wow, thanks for all the tips guys.. I basically want them to grow in everyway (taller and wider). Devesatating - ill try what u said, see how it goes and Spywizard - ill try and incorporate your technique also. Thanks for all your help lads!

[Bulkn]

1 week i do very heavy back.. then dropsets of bi x 10 sets..
next week i'll do heavy bi with drop sets (higher reps) on my back..

and go back and forth doing this..

Do you do it in that order?
start with heavy back then bi's
start with heavy bis then back?

[Awesome_Archy]

OP drop the 21s. Doing 4 sets of 21s is pretty much doing 12 sets right there.

3 sets Inclined Hammer curls. rotating pinky inward toward the top of each rep
3 sets Straight bar curls on preacher bench (thumb on same side of bar as palms)
3 sets Reverse skull crushers (using cables) superset with 10lb curls using plates (Thumb on same side of bar as palms)

Each set to failure. Do after back

[KINGKONG]

I do the same SPY it seems to keep me dialed in the best and not overwork my bicep tendons

[dooie]

1 week i do very heavy back.. then dropsets of bi x 10 sets..
next week i'll do heavy bi with drop sets (higher reps) on my back..

and go back and forth doing this..

Can u go into more detail Spy??

[Turkish Juicer]

I pretty much have my workout down to a Tee.. apart from Biceps.

I was in the gym the other day and i was chatting to a HUGE guy (probably a member on here) and he told me that i was over doing it with my biceps, and if i over did it, it would turn to negatives.

Now im confused as to how much to train my biceps. My (back &) bicep routine was:
- 1 set of 21's with 25kg
- 1 set of 21's with 30kg
- 1 set of 21's with 35kg
- 1 set of 21's with 40kg - all on a eaZy bar.

- 1 set of concentration curls (10 reps each arm) 15kg
- 1 set of concentration curls (8 reps each arm) 17.5kg
- 1 set of concentration curls (6 reps each arm) 20kg

- 1 set of hammer curls (10 reps each arm) 15kg
- 1 set of hammer curls (8 reps each arm) 17.5kg
- 1 set of hammer curls (6 reps each arm) 20kg

- 50 close grip chin ups.

I also train my back at the same time as doing this.

Now, is that too much to train my biceps? I really want to improve on the size of my biceps but dont want to incur negatives whilst doing so. Any tips, feedback or improvements to my routine will be greatly appreciated guys. Thanks!

You are obviously over-training your biceps.

Who does 4 sets of 21s and 50 close grip chin ups all within the same training session, seriously?

[Bencher]

Me...OBVIOUSLY! Hence the reason im asking if its too much. I need to do this amount to feel it BURNNN rawrrrr!.. Im buzzing, i need to go gym right now! I will be puting your tips into action tonight dudes..

-Peace out!

[Turkish Juicer]

OP, burn/pump does not necessarily mean growth.

A typical example would be 5x5 training regimen.

One never feels burn and/or pump throughout the high weight - low rep training but growth is immense.

I would follow a basic bicep routine where you perform 3 exercises and 12 sets (maximum). For the sake of bump and burn, you can end each set with a drop set, maintain the form and squeeze the muscle. Drop sets are great for stretching the fascia and opening more room for the muscle fibers to grow, along with pumping blood and all the good agents contained by blood (oxygen, glucose, amino acids and etc.) into the fibers.

[oatmeal69]

DO you do this in addition to back training day? I.E. I do triceps and biceps on one day, back on another...
My biceps are stuck as well and I've recently taken to upping the volume of my training on them.

[Times Roman]

I hit my bi's once a week, but i hit them hard.

Personally, i prefer the one arm seated french curl, and i do something like this....

45lbs - warm up 10x
55lbs - 10x
65lbs - 10x
75lbs - failure (usually around 5x)
65 lbs - failure - about 8 or 9
55lbs - failure - about 10x or so....

this is one arm.

so that's about all i do when concentrating on bi's once a week.

[dooie]

I hit my bi's once a week, but i hit them hard.

Personally, i prefer the one arm seated french curl, and i do something like this....

45lbs - warm up 10x
55lbs - 10x
65lbs - 10x
75lbs - failure (usually around 5x)
65 lbs - failure - about 8 or 9
55lbs - failure - about 10x or so....

this is one arm.

so that's about all i do when concentrating on bi's once a week.

What is a French curl?

[abstetic]

What is a French curl?

I think it's that seated curl where ur elbows are at u knee

[abstetic]

I think it's that seated curl where ur elbows are at u knee

Google says French curls are skull crushers how da fuq does that work the biceps roman?..

[dooie]

Google says French curls are skull crushers how da fuq does that work the biceps roman?..

Yeah it's a frenCh press

[Turkish Juicer]

Times Roman is obviously referring to the exercise namely ''seated one arm dumbell curl.''

It is possibly the hardest, most challenging form of dumbell curl exercise for the bicep muscle...

[oatmeal69]

What do you guys think of the "21's" method? I've always done all my exercises in a full range of movement... Do 21's make sense?

[Times Roman]

Times Roman is obviously referring to the exercise namely ''seated one arm dumbell curl.''

It is possibly the hardest, most challenging form of dumbell curl exercise for the bicep muscle...

Bingo!

[canadian-bacon]

http://www.youtube.com/watch?v=BnMz0...e_gdata_player

[Times Roman]

http://www.youtube.com/watch?v=BnMz0...e_gdata_player

only diff bbetween what I do and this video is my arm is completely verticle, and instead of the preacher bench, my elbow is jammed against my inner thigh. Im in a full sitting position as well. for me, i find it helps to pause briefly at bbottom dead center so as to eliminate any "swinging"

[zaggahamma]

only diff bbetween what I do and this video is my arm is completely verticle, and instead of the preacher bench, my elbow is jammed against my inner thigh. Im in a full sitting position as well. for me, i find it helps to pause briefly at bbottom dead center so as to eliminate any "swinging"

gotta look at the videos but the way u describe that move I thought those r concentration curls

[Turkish Juicer]

What do you guys think of the "21's" method? I've always done all my exercises in a full range of movement... Do 21's make sense?

It is a great exercise to throw into your bicep routine once in a while. Great pump and fascia stretch in my personal experience.

According to some people, it is the best single exercise for biceps.

There is an awesome arm workout video of Ronnie Coleman on youtube where he performs 2-3 sets of 21s with good form and you should see his face as he starts pushing his biceps to the limits with this exercise...

[The_Irish_Dave]

I do standard standing bicep curls. One arm at a time. 6-8 reps for about 5 sets with the heaviest weight I can do. Then I go straight into heavy barbell curls with a few sets. This method has increased my curling a good bit in a short amount of time. The dumbbell curls really warm you up for barbell curls a lot whatever they do. You'll know what I mean when you try it. You can add in another exercise if you want I guess but I think you're just wasting your time with lighter weights.

[BulkCity]

what are the size of your biceps in inches???
Weight in your routine sounds pretty impressive atm

[Bencher]

I honestly dont know. I will have a measure when i get home from work..To be honest, the last set of 21's i only get about 18-19 reps. I just push till failure. Soon ill be able to get it up for 21, then ill up the weight. My biceps are like my strong point..

Im like 1 of them guys with big bi's but small tri's. I started doing weights when i was young and only cared about biceps.. Now i have more knowledge on bodybuilding, all my other muscles are playing catch up..

Plus, being on test makes me MAD horny.. Thats probably why my BI's are so big! lol

[Bevsta123]

tbh yeah does sound like you over doing it. Just remember a lotta people like to feel good bout themself pumping a big heavy weight but its useless if your keeping shyt form.

[nakota2k]

I like back and bi's on different days so there both fresh.