# of sets in a bicep workout

[sp9]

tease

[cpt steele]

C'mon swole

[dalcowbag]

lol, u guys are funny

[brian11]

wow, this may be the most enlightening thread yet!!! I cant believe what i am hearing! Seems like we are talking about 30 mins of busting your ass on a muscle and gettin the hell out of the gym. That would be nice to see results with that! Looking forward to seeing swole's workout.

-B-

[nickrizz]

yea i use to be in the gym so friggin long, and now i know its my diet.

[brian11]

Have you guys ever tried taking the straight bar and instead of curling it in the traditional sense, just lift your fists up towards your chest...I've started doing it and i like it, it feels like it really works the part of the bicep by the elbow.

[cpt steele]

helloooooo

[BDTR]

1 quick warmup for biceps on the hammerstrength preacher.

1 quick set of barbell curls then 1 all out failure set of cheat barbell curls (dont knock it) where i get a big negative out of the reps. I go balls the walls on these, horribly painfull. Like i said, dont knock it... when you're the point of curling what most people bench, then some cheating helps near the end.

Then 1 set of slow incline dumbell curls.

My tricep workout is dips 1 warmup set with bodyweight for 15 then i jump up and add 3 45 plates and go to town, then i hit up one failure set of close grip benches.

it hasn 't failed me.

[Prime]

1 quick warmup for biceps on the hammerstrength preacher.

1 quick set of barbell curls then 1 all out failure set of cheat barbell curls (dont knock it) where i get a big negative out of the reps. I go balls the walls on these, horribly painfull. Like i said, dont knock it... when you're the point of curling what most people bench, then some cheating helps near the end.

Then 1 set of slow incline dumbell curls.

My tricep workout is dips 1 warmup set with bodyweight for 15 then i jump up and add 3 45 plates and go to town, then i hit up one failure set of close grip benches.

it hasn 't failed me.

do you do this as an arm day or do you split bis and tris and incorporate them into other workouts? I used to do lots of close grip but i find my pecs seem to get too much work. If i do skull crushers superset with closegrip i find my tri's are just about fatigued enough to get worked instead of chest. Anyone else have this problem?

[BDTR]

I have an arm day.. I can't imagine going for heavy biceps or triceps after a hard major muscle group workout.

[Prime]

4 sets for arms? i tried cutting my workout down. But i only went as low as 6 sets for arms and felt i needed more! I now do 6 sets for bi's 6 for tri's. Guess you have to find what works for you.

[BDTR]

I can't possibly give anymore than i give. I can't move my arms after i do this workout.

[sp9]

Sounds good to me. One warm up and then go as heavy as you can a couple of times. The tough part for me is knowing when to add weight so I don't feel as if I cheated myself out of a better workout.

[Prime]

how deep do you go on your dips bdtr? I do them on chest day so i dont use them on arm day. May do tho in a few weeks when i change things up again.

[BDTR]

All the way, keeping my body perfectly straight when i do them for triceps.

[cpt steele]

hmmm nice

[nickrizz]

this sounds interesting

[SwoleCat]

K, sorry guys! I'm working on some promo sh*t, has all my attention.....

K, here goes......my current routine that is working well to keep adding size to my frame, while staying lean (in conjunction w/my dietary practices) Those are key in how you look of course. Below is my stimulus, but what/how I eat I would consider more important. Anyhow -------------->

Day 1:
Chest/Sh/Triceps
3 sets incline d-bells
3 sets flat or decline d-bells
3 sets cable work/machine flyes (straight handles)
4 sets sh presses OR 4 sets lateral raises. (2-3 tempo!)
4-5 sets of any tricep work. Skullcrushers/ close grip bench/etc.

Day 2:
Quads
3 sets "sissy" type squats on smith
3 sets hack squats
3 sets extensions or controlled lunges
(Note: doing leg re-hab so I am training all parts more frequently as long as I need to have my legs recover on time. Not worried about much else. Hence the 4 days in a row, then one day off)

Day 3:
Back/Biceps/Traps
3 sets pullups/lat pulldown machine (width)
3 sets row type movement (thickness)
3 sets deads (heavy days) or v-bar rows (light days)
4-5 sets any heavy bicep movement. (Straight bars or Hammers) Mass builders.
5 sets d-bells shrugs, straight up and down, 20 reps each set.

Day 4:
Hams/Calves/Abs
4 sets ham curls
4 sets stiff leg deads
5 sets seated calves
5 sets rope crunches w/weight!!! Brick City

Day 5: Cardio only.

Day 6: Repeat.

Not a lot of volume, but a CLEAR/HARD message to grow/keep the size I have, w/out over-training myself due to calories that are not being provided. (trying to stay in relatively lean shape while getting legs back to 100%, then I'll cut. I can never "BULK" like that, just can't do it) So, I avoid the CNS damage as well by sleeping and eating exactly what I need to in order to recover.

Get your mind right too, when that's 100% positive, you can't fool yourself.

Hit it hard!

~SC~

[nickrizz]

do you change it drasticly, when you are training at 100%?

[SwoleCat]

Not too much, nope. An extra rest day, more kcals and such, and some more work maybe. But it won't be as intense if I'm doing more volume. That's the key.

~SC~

[nickrizz]

gotcha, swole, i cant believe you only do one exercise for delts and it looks like you have cannons

[sp9]

excellent, excellent. Thanks for taking the time to list that. Will give that approach a shot soon.

[Prime]

Ok why was one of my posts from this thread deleted?? WTF??

[BDTR]

I dont see any deleted posts, and mods can see anything, including deleted posts.

Ok why was one of my posts from this thread deleted?? WTF??

[cpt steele]

Thanks for taking the time swole

[Prime]

I dont see any deleted posts, and mods can see anything, including deleted posts.

well im not going crazy. I dont remember the entire post, i remember it ended with me asking you why your status light has you as offline when you arent.

[BDTR]

I think you posted it in this post but i dont see it. That's weird cus i know you posted it.

how deep do you go on your dips bdtr? I do them on chest day so i dont use them on arm day. May do tho in a few weeks when i change things up again.

[Prime]

I think you posted it in this post but i dont see it. That's weird cus i know you posted it.

its not the first time this has happened. Maybe its a fault with the system?

[sp9]

hmm I saw that to earlier today. I can not say for sure it was this post. Weird!

[sp9]

It's here my friend: http://67.18.108.244/showthread.php?t=110292

Im only using 15 plates in total and thats heavy. Ill be happy when i make 22. Forget 44, id be loading the leg press for about 40 mins!
Oh yeah, why does your light thing say you are offline?

[Prime]

hmm I saw that to earlier today. I can not say for sure it was this post. Weird!

Ok its my fault i diddnt post it here. Now i feel stupid! Oh well at least i know im not going crazy!

[Prime]

It's here my friend: http://67.18.108.244/showthread.php?t=110292

Yeah just remembered. Weird how you can get paranoid sometimes!

[se11]

Cat how much do you Hammer Curl?

[nickrizz]

that machine looks a litle weird

[cpt steele]

Hey swole with your routine where do you keep you reps at 6-8 10 ?

[GeoQuadzilla]

I fight for every dam cenitimeter I put on my arms... Tried a pile of different routines to... I'm going to give your's a try swole and let you know how it goes in 2 months

[map200uk]

i was just looking at swoles routine and it looks good, i think ill give it a try after mine, what reps were they? i dont see reps mentioned for all but a few exercises

[Beernutz]

i asked him this question in the diet forum. On heavy days he does reps from 2-6 and lighter days he goes for 10-12 reps.

[Bryan2]

my philosophy has always been 3 sets 8 reps heaviest weight with good form but i recently witched it to 12 reps then 10 then 8 getting new muscle growth with the switch up

[spywizard]

really? you think i'm doing too much, so you would say do more weight, less sets. what is a good amount of someones weight to do in a bicep workout?

yes.........

effort and intensity is what makes muscles grow... and get bigger, and stronger..

ie... if you could do 1 set of 3 reps and grow 1" on your arms every 3 months..

wouldn't you do that??

static training..

but you have to have all over growth.. that's why swole is saying build the lets..