Reps for Biceps

[Win369]

I train my biceps only once a week? usually with chest exercise.

This is what i do on biceps : 5 sets Barbell Curl 20,12,10,8,6
4 sets Biceps Ext 20,12,12,10

I am stucked. any advice to improve my power and bicep size? thanks!

[AdamGH]

I train my biceps only once a week? usually with chest exercise.

This is what i do on biceps : 5 sets Barbell Curl 20,12,10,8,6
4 sets Biceps Ext 20,12,12,10

I am stucked. any advice to improve my power and bicep size? thanks!

Do your biceps on back day or a separate day all together. Just good basic push/pull days to go by to keep training the most efficient.

[stpete]

I agree. I like giving arms their own day personally, and i mix it up between heavy and light with high reps for the latter.

[JiGGaMaN]

Just out of curiosity: Whats a bicep extension?

[spywizard]

stop doing bicep curls..

that simple.. give them a rest

when you do back you are already stressing them..

then after 2 weeks we can talk about a different routine..

next.. layout your diet

there are usually different reasons why people don't grow..

[diponyou]

i would either have a seperate day just for arms (bis/tris).
or work them in with your back.

i prefer doing them on a seperate day so that way there not already pre stressed from doing back.

[kaptainkeezy04]

stop doing bicep curls..

that simple.. give them a rest

when you do back you are already stressing them..

then after 2 weeks we can talk about a different routine..

next.. layout your diet

there are usually different reasons why people don't grow..

stop doing bicep curls??? aren't those the best exercise for biceps?

[JiGGaMaN]

stop doing bicep curls??? aren't those the best exercise for biceps?

a killer back workout requires a lot from your bi's already. dont your bi's ever feel sore after working your back?

[kaptainkeezy04]

a killer back workout requires a lot from your bi's already. dont your bi's ever feel sore after working your back?

absolutely my biceps get sore after back day, but that doesn't mean i'm just going to stop doing barbell curls on my arm day.

[Almost Jacked 33]

I hit a small plateau on my biceps a couple of months ago. I decided to change up my workout and I have seen nothing but great results since. Its the Max OT workout. You should google it if you want to see what its all about. Here is what my bicep workout looks like:

Warmup= 1-2 sets @ 40%, 10-12 reps
1 set @ 60%, 6 reps
1 set @ 75%, 3 reps

Curl Bar Curls=3 sets, 4-6 reps

Alternating DB Curls=3 sets, 4-6reps

Cable Curls=3 sets, 4-6reps

You can pick any of these to do your warmup with but after you do the initial warmup dont go back down to light weights again. Start the next lift at the highest weight you can. You should be able to get 4 reps but not able to exceed 6 reps. I try to pick a weight in which I start out getting 6 reps and by the third set I am only able to get 4-5 reps. You will need to research the workout and critique one to fit you personally but I love the Max OT workout. I put almost 30 lbs on my bench in the first month, but I also went up weight in all my lifts, also added some mass.

[WOLFCRAFT]

Checked out the Max OT workout. Sounds pretty cool. Think I'll give it a shot starting tomorrow.

[Almost Jacked 33]

Checked out the Max OT workout. Sounds pretty cool. Think I'll give it a shot starting tomorrow.

Aight. Let me know what you think about it.

[ray0414]

i wouldnt stop doing curls, back does work your bi's but not to the point to where u dont have to do bi;s on a seperate day. thats like saying dont work your triceps cause u already work them on chest day. a good one for bi's is bent over isolation dumbell curls 1 arm at a time, i get an angry pump from those. i also seem to get a better pump from using a wider grip on barbell curls, just make sure u go down nice and slow and feel the rip.