Results 1 to 8 of 8
  1. #1
    devilscabanaboy19's Avatar
    devilscabanaboy19 is offline Associate Member
    Join Date
    Mar 2002
    Posts
    202

    biceps need HELP!

    Man I was readin' the thread "what's everyone's biceps size?" and realized my arms are pretty fuckin pathetic. I've got something in mind to stimulate some growth (for once) and wanna know what you guys think. Keep in mind I'm lookin' for shear mass.

    day 1- back + biceps
    EZ bar curl
    incline DB curl
    preacher curl

    day 2- chest
    day 3-shoulders
    day 4- ARMS
    EZ or straight bar curl
    alternate DB curl
    cable curl
    One arm over head DB extension
    close grip bench press
    over head or lying french press
    pressdown
    day 5- legs

    Currently I am 6'0" 183lbs, bf ???, biceps size- too embarrassing to post. I need some help bros. All comments and suggestions are welcome. Peace

  2. #2
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,325
    you can do bis
    straight bar 8-6-6-4
    alternate DB curl 8-6-6-4
    Hammer Curl 8-6-6-4

    Tris
    french curl 8-6-6-4
    push downs 8-6-6-4
    close grip bench 8-6-6-4

    your over training bis doing day 4 and day 1 cut one of those out

    stick to basic exercises dumbell curl seated or standing,
    straight bar curl, ez-bar standing (strict form no swinging)
    french curls ,close grip bench, pushdowns, dips

    hope that helps

  3. #3
    devilscabanaboy19's Avatar
    devilscabanaboy19 is offline Associate Member
    Join Date
    Mar 2002
    Posts
    202
    well what I was thinkin' was training biceps twice a week for one week then take a week from biceps. Thoughts?

  4. #4
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,325
    i not sure but i would say no to 2x's a week then a week off

    the 1st day you train bi's your tearing the muscle (say monday)
    then your muscle starts to rebuild and you train on friday your tearing that muscle again , you want to have plenty of time for that muscle to rebuild before working it again. normaly on a bulking routein you train each body part once a week.

    i hope your following what im saying here, lemme know


    DD

  5. #5
    devilscabanaboy19's Avatar
    devilscabanaboy19 is offline Associate Member
    Join Date
    Mar 2002
    Posts
    202
    I know what your sayin' bro. It makes sense. Just I've trained biceps once a week my whole life. Just lookin for somethin' different. I hit the gym on monday I'll let you know.

  6. #6
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,325
    if your looking for something different
    change the day you do arms , the order you do your exercises
    or add a new exercise into your workout
    if i use the ez-bar one week ill use the inner grip then the next week ill use the outter grip on the bar
    little stuff like that helps

  7. #7
    devilscabanaboy19's Avatar
    devilscabanaboy19 is offline Associate Member
    Join Date
    Mar 2002
    Posts
    202
    good advice man. I always appreciate help.

  8. #8
    Adonis's Avatar
    Adonis is offline Associate Member
    Join Date
    Jan 2002
    Location
    Canada, Montreal eh!
    Posts
    210
    Are you going to complete failure?

    Biceps are a small muscle so I would not do more than 2.

    Just try and keep it simple.
    Do 5-6 sets of barbell curls, 6-8 reps with the heaviest weight you can handle.
    Learn to cheat correctly and get huge pumps.
    You could finish with 2 sets of low weight 12 reps concentration curls to make them burst with blood and force them to grow.

    Try to add weight EVERY workout, even if it's only 2lbs it is going to make a difference, or try to do just one more rep but not more than ten and then put more weight.

    OR...
    Try and squat heavier, it sound like BS but squating makes you stronger all over, if you are stronger, you can cause greater damage when you do biceps.
    Last edited by Adonis; 04-05-2002 at 07:22 PM.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •