dude's bice routine

[Sage]

curl bar:
a bro goes up to Two plates of 45lbs on each side. Starting out with one plate at each side and eventually making his way two two plates.
He does approximately 5-7 sets and in the process does only one rep per each set. does this seem logical thing to do for arm growth. Looks to me like strength increase would be more proper.

[Sage]

i am asking because the bro rocking 20"+ guns and it seems like i can not increase size for the past 7 months being stock on 18"s.

[Flexor]

No this routine is rubbish. He hasn't got to that size by doing that, that would purely be for strength training. You want 6-8 sets for the biceps in the 8-12 rep range for size, as this stimulates the different types of fast twitch fibres, and the total work load is quite high.

[Papi93]

curl bar:
a bro goes up to Two plates of 45lbs on each side. Starting out with one plate at each side and eventually making his way two two plates.
He does approximately 5-7 sets and in the process does only one rep per each set. does this seem logical thing to do for arm growth. Looks to me like strength increase would be more proper.

He is definitely working towards max strength, for his biceps. Not very common for someone to go with 1 rep on standing barbell curls. Is this the only exercise he does for biceps?

[TADOLFI]

Showin Off - That's my 2 cents.
Prolly one of those half-rep benchin SOB's that act like they're really puttin up the weight.

[Sage]

i too think its was strength related, i am starving for more boost in my arms therefore am willing to test out some new theories. I am one of the bros whose shoulders overpower in size compare to my arms. I measure them just to make sure i am not deceiving myself, but the shoulders just make my arms look small, at least to me.

[Papi93]

i too think its was strength related, i am starving for more boost in my arms therefore am willing to test out some new theories. I am one of the bros whose shoulders overpower in size compare to my arms. I measure them just to make sure i am not deceiving myself, but the shoulders just make my arms look small, at least to me.

Do you have a workout partner?

[sputnik]

while not the norm....some guys to gain on singles training...especially if u look at the writings of Brooks Kubik (ie. Dinosaur Training) and others. Not sure of Brooks' biceps, but he is one big guy and in his 40's...no supps or anything

[Sage]

Do you have a workout partner?

no bro, i lift alone and prefer that way as well. I do have a few good spotters at the gym though, especially for my chest day.

[Papi93]

no bro, i lift alone and prefer that way as well. I do have a few good spotters at the gym though, especially for my chest day.

What does your biceps routine look like? I could give you some suggestions.

The reason I asked about the training partner is that they could help you with forced reps, negatives, etc. (for your biceps workouts).

[Sage]

What does your biceps routine look like? I could give you some suggestions.

The reason I asked about the training partner is that they could help you with forced reps, negatives, etc. (for your biceps workouts).

when i do dedicate a day strictly for arms, i work bice doing

3 sets standing bb curls 6-8 reps
3 sets seated db curls 6-8 reps
2 sets seated hammer curls 6-8 reps
(all my sets are heavy)
but i do realize that trice is where you gain the arm mass.

only have a spotter for arms when doing skull crushers since i tend to go extremely heavy on those.

i usually incorporate ether bice or trice with another major body part when training, therefore resulting in approximately six sets total instead of eight when doing arm day. Majority of the time i do get out six heavy sets out of bice/trice using strictly free weights.

the bice routine above is just one of the combos, i try to rotate using curl bar and even cables at times.

[Hard Head]

Flat bar 21's, no cheating, slow and steady both directions, pause and contract at the top of each move. You should be ready to puke at the end of each set. 3 sets.
Alternating Standing Hammer Curls, 3 sets, minimum of 8 reps per side.
One handed dumbell preacher curls. 3 sets to failure with forced reps, no fewer than 8 reps per side per set.

Do this bicep workout, if you have anything left at the end, you didn't work hard enough. This will make you grow if you can handle it.

[madflabby]

You guys all know that the key to bigger arms is triceps right?

[Papi93]

You guys all know that the key to bigger arms is triceps right?

True but his question was about biceps .