Biceps

[UberSoldat]

Id like to ask u guys about bicpes workout and if u could take a look at my routin and tell me what u think. What I am aiming for is... obviously huge and strong biceps Well here it is.

After streching...
20 Lbs dumbbell curl sitting 1 set x 15 reps each arm - warmup
20 Lbs dumbbell hammer curl sitting 1 set x 10 reps each arm - warmup
45 Lbs dumbbell hammer curl standing 1 set x 10 reps e/a
35 Lbs dumbbell hammer curl standing 2 sets x 10 reps e/a
35 Lbs dumbbell curl standing 2 sets x 10 reps e/a
30 Lbs dumbbell curl sitting 2 sets x 10 reps e/a
30 Lbs dumbbell hammer curl sitting 1 set x 10 reps e/a
Bicep curls sitting ( machine ) 1 set 130 LBs x 6
1 set 115 LBs x 6
2 sets 100 Lbs x 8

Obviosuly not everythwere I can make all 10 reps... lots of them will be failure but still pretty close to my goal rep.
What do u guys think ? Lets hear it !
Thanks a lot

[mitch428cj]

high reps + low weight = strength low reps + high weight = size , maybe try to do each way once a week

[mitch428cj]

high reps wont do the size to well because of the cortisol release

[IronReload04]

the hammer curl at the end does not make sense. The machine imo will not make you grow. This is how i got my arms up to 18 inches

b.b curl 2 sets
incline d.b. curl 1 set
preacher d.b. 1 set
hammer curl 1 set

improve in those exercises every time, feed them, and they will grow

[MMC78]

high reps + low weight = strength low reps + high weight = size , maybe try to do each way once a week

WTF?!?!??? Don't listen to this guy.

You're doing WAY too many sets. To build big biceps, just stick to the basics.

After several warmup sets:
2 sets heavy barbell curls
2 sets heavy alternating dumbell curls
1 set heavy cable curls

Aim for the 4-8 rep range on your heavy sets. You can occassionally use preacher/incline/concentration curls to shock the muscles.

That's it.

[UberSoldat]

Got it. I will try new routine tommorow. Low reps , heavy weight.
Thanks a lot guys.

[josh8416]

ya for bi's i just do:
standing barbell curl, 3 set 6-8(needing help on 8)
hammer curls 3 set of 6-8(" ")
barbell reverse curls 3 set of 6-8(" ")

im always sore the next day, make sure u are doing ALOT of weight, i have a spotter to help me get that last rep in..

[justin2305]

i am sure to hit all parts of my bis this is my bi workout:
barbell curls 3-4sets 8-10reps
preacher dumbell curls 3sets 6-10reps
hammer curls 3sets 8-10reps
reverse grip cable curls (flat bar) 3sets 10reps
i find that this workout has been great my bis are really getting alot more developed

[mitch428cj]

WTF?!?!??? Don't listen to this guy.

You're doing WAY too many sets. To build big biceps, just stick to the basics.

After several warmup sets:
2 sets heavy barbell curls
2 sets heavy alternating dumbell curls
1 set heavy cable curls

Aim for the 4-8 rep range on your heavy sets. You can occassionally use preacher/incline/concentration curls to shock the muscles.

That's it.

i said in my post that for size you need low reps high weight ahhh which is exactly what your saying

[MMC78]

i said in my post that for size you need low reps high weight ahhh which is exactly what your saying

No, it's a lot more complicated than that. Let's just leave it for another thread.

[SwoleCat]

Let me put this nicely.....

H*ll f*ck no...............



If you can do that many sets, your intensity on each set is about that of Richard Simmons.

Intensity = "huge and strong biceps", not doing 10-15 sets looking at yourself curling/smiling in the mirror.

~SC~

Id like to ask u guys about bicpes workout and if u could take a look at my routin and tell me what u think. What I am aiming for is... obviously huge and strong biceps Well here it is.

After streching...
20 Lbs dumbbell curl sitting 1 set x 15 reps each arm - warmup
20 Lbs dumbbell hammer curl sitting 1 set x 10 reps each arm - warmup
45 Lbs dumbbell hammer curl standing 1 set x 10 reps e/a
35 Lbs dumbbell hammer curl standing 2 sets x 10 reps e/a
35 Lbs dumbbell curl standing 2 sets x 10 reps e/a
30 Lbs dumbbell curl sitting 2 sets x 10 reps e/a
30 Lbs dumbbell hammer curl sitting 1 set x 10 reps e/a
Bicep curls sitting ( machine ) 1 set 130 LBs x 6
1 set 115 LBs x 6
2 sets 100 Lbs x 8

Obviosuly not everythwere I can make all 10 reps... lots of them will be failure but still pretty close to my goal rep.
What do u guys think ? Lets hear it !
Thanks a lot

[needmorestrength]

Let me put this nicely.....

H*ll f*ck no...............



If you can do that many sets, your intensity on each set is about that of Richard Simmons.

Intensity = "huge and strong biceps", not doing 10-15 sets looking at yourself curling/smiling in the mirror.

~SC~

LMAO.. Nothing wrong with smiling.. as long as its a smile of pain from high intensity.. Listen bro I switched my routine to doing biceps 2 times a week.. 7-8 heavy hard long sets and WOW.. intensity is the key.. They burn so bad I want to knock myself out!

[NotSmall]

In the routine I just started I do biceps twice a week: on tuesdays after working back I do 2 sets of ez bar preachers with forced reps (aiming for around 6 reps unassisted, 3 more with assistance) and on friday I do 2 sets of supinating incline dumbell curls, the second set being a 'balls to the walls' rest pause set. My biceps are extremely tender on both wednesday and saturday so what is there to be gained by doing huge volumes of curling?

[G-Force]

i dont unnderstand how you guys get results from such few sets.

i do 9 sets for biceps, not included reverse grip/hammer curls, which i hit every 5-6 days

i honestly cannot feel the 'next mornig ache' unless i do at least 9 sets for bi's and even then its very slight
this is with good form too - no bach arching or swinging)


every other body part i get that ache in the morning - just not biceps
but they are still growing (very quickly since i added dbol and test)

i suppose everyone is different

[IronReload04]

i dont unnderstand how you guys get results from such few sets.

i do 9 sets for biceps, not included reverse grip/hammer curls, which i hit every 5-6 days

i honestly cannot feel the 'next mornig ache' unless i do at least 9 sets for bi's and even then its very slight
this is with good form too - no bach arching or swinging)


every other body part i get that ache in the morning - just not biceps
but they are still growing (very quickly since i added dbol and test)

i suppose everyone is different

Well, the roids would not have anything to do with quicker recoveries would they?

[carbs-rule]

I have to do a lot of bicep sets too, at the minimum of 8, with 8 reps in each set at the most. On most of the exercises, it ends up being 8-5-4 reps. I noticed a lot more progress when doing one 7-7-7 set at the end as well. I would drop the machine sets entirely too, I've never used a bicep machine that seemed to work well.

[IronReload04]

1 set is all i need. dc

[decadbal]

yea, to many sets, not enough wt... up the wt, drop the reps drop the number of sets and see what that does..

[G-Force]

1 set is all i need. dc

how many sets do you do for back?

2?

[Panzerfaust]

I was also gonna say, **** man you are doing way to many sets. Chill out and up the intensity.

[Sage]

Ahhh the BICEPS......so u know, trice is what makes ur arm look huge...

but anyways....
i just started my partner on this routine becasue he is desperately tryn to catch up to my arms size so this should work for anyone...

1) standing BB curl - 4 sets [including warmup ] 6-8 very heavy all the way
2) incline DB curls - 3 sets (no warmup) 6-8 very heavy
3) Standing sideways hammer curls (DB should slighly touch ur chin) 2-3 sets (NO warmup) very heavy

just this alone shoud give u noticeable results, but make sure u look into other routines because eventually u need to rotate.........And ONCE a week is plenty for biceps since u also work them when doing back.......

[Sage]

the third excersise i did not mean standing sideways......

Example: u r facing the mirror but instead of doing hammers toward your shoulder (vertically) u do crisscross toward your apposite shoulder slightly touching the chin with db.

[se11]

4 standing barbell curls
4 concentration curls
2 something else

this is my bi routine and it's pretty good. i like concentration/preacher curls for a second exercise.