Bi workout

[Turkish Juicer]

Bicep is a very simple muscle that consists of only 2 heads. There are numerous exercises for biceps brachii; however, number of exercises for bicep brachialis are relatively limited. You are conducting hammer curls for brachialis so this is not of our concern here.

The idea here is that you DON'T need more than 3 exercises for the bicep muscle, plain and simple.

Thus, you don't need to replace the cancelled exercise with another.

Try to concentrate on intensity as opposed to volume during your bicep session; good form, negatives, forced reps if you have a training partner, drop sets if you don't have a partner. Partial and quarter reps also count for it.

Change the order of your exercises once in a while. Start with hammer curls, for instance. Don't always conduct them standing-up, drop the weights a little and do them while sitting. Same goes for the rest of the exercises in your routine.

[allskill87]

Bicep is a very simple muscle that consists of only 2 heads. There are numerous exercises for biceps brachii; however, number of exercises for bicep brachialis are relatively limited. You are conducting hammer curls for brachialis so this is not of our concern here.

The idea here is that you DON'T need more than 3 exercises for the bicep muscle, plain and simple.

Thus, you don't need to replace the cancelled exercise with another.

Try to concentrate on intensity as opposed to volume during your bicep session; good form, negatives, forced reps if you have a training partner, drop sets if you don't have a partner. Partial and quarter reps also count for it.

Change the order of your exercises once in a while. Start with hammer curls, for instance. Don't always conduct them standing-up, drop the weights a little and do them while sitting. Same goes for the rest of the exercises in your routine.

So with only doing three exercises should I do two bin workouts a week? Like Monday with back thn Thursdays with tri's?

[marcus300]

Bicep is a very simple muscle that consists of only 2 heads. There are numerous exercises for biceps brachii; however, number of exercises for bicep brachialis are relatively limited. You are conducting hammer curls for brachialis so this is not of our concern here.

The idea here is that you DON'T need more than 3 exercises for the bicep muscle, plain and simple.

Thus, you don't need to replace the cancelled exercise with another.

Try to concentrate on intensity as opposed to volume during your bicep session; good form, negatives, forced reps if you have a training partner, drop sets if you don't have a partner. Partial and quarter reps also count for it.

Change the order of your exercises once in a while. Start with hammer curls, for instance. Don't always conduct them standing-up, drop the weights a little and do them while sitting. Same goes for the rest of the exercises in your routine.

Good advice and agree^^^

to add

Your using to many of the same exercise what will target the same area,
stick with straight bar curls then go into the incline db curls then a preacher - throw in hammers at the end Brachialis then roll into a forearm curl/crunch
Your also wasting reps and power with each set after you have warmed up - once your arms are warm go straight into your working sets to failure and then use things like forced,dropsets,rest pause,negs to increase the intensity

[allskill87]

Good advice and agree^^^

to add

Your using to many of the same exercise what will target the same area,
stick with straight bar curls then go into the incline db curls then a preacher - throw in hammers at the end Brachialis then roll into a forearm curl/crunch
Your also wasting reps and power with each set after you have warmed up - once your arms are warm go straight into your working sets to failure and then use things like forced,dropsets,rest pause,negs to increase the intensity

Ah alright, so I don't need a warmup for each exercise? I normally do that some can make sure my form is good

[marcus300]

Ah alright, so I don't need a warmup for each exercise? I normally do that some can make sure my form is good

Why you keep warming up once its warm its done, you can get away with 1 feel sets what doesnt over load the bicep then do a working set to failure and beyond, you also need to change the routine to many of the same thing going on, hit the middle, lower and peak of the bicep and its done. If you do your working set correctly your arms should be sore for days, if they aren't your not working them right

[allskill87]

Why you keep warming up once its warm its done, you can get away with 1 feel sets what doesnt over load the bicep then do a working set to failure and beyond, you also need to change the routine to many of the same thing going on, hit the middle, lower and peak of the bicep and its done. If you do your working set correctly your arms should be sore for days, if they aren't your not working them right

Alright, do you have a suggested workout?