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Thread: Bi workout

  1. #1
    allskill87 is offline Associate Member
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    Bi workout

    Just wondering how this looks

    Straight bar curl 45lbs 10 reps(warm up), 95lbs 10reps, 135lbs 8reps, 155lbs failure normally 6

    Standing dbell curl 50lbs 10reps, 65lbs 8 reps, 75lbs failure normally 6 reps

    Hammer curl 60lbs 10 reps, 75lbs 8 reps, , 85lbs failure normally 7 reps

    Ez bar curl 80lbs 10 reps, 100lbs 8 reps, 120lbs failure normally 6 reps

  2. #2
    kelkel's Avatar
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    How many of each do you consider "working" sets before I answer further.

    I don't know many people who really require 4 bicep exercises.

  3. #3
    allskill87 is offline Associate Member
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    Quote Originally Posted by kelkel
    How many of each do you consider "working" sets before I answer further.

    I don't know many people who really require 4 bicep exercises.
    Just the last set is a working set

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    Turkish Juicer's Avatar
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    You should ditch either the EZ bar curl or standing barbell curl because they are practically the same thing.

  5. #5
    allskill87 is offline Associate Member
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    Quote Originally Posted by Turkish Juicer
    You should ditch either the EZ bar curl or standing barbell curl because they are practically the same thing.
    If I threw one out what would you suggest I add?

  6. #6
    largerthannormal's Avatar
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    drop it entirely, increase load or reps.

    do not repeat this for weeks on end. switch up reps from low to med to high. some people react to high reps better some react to low. find what you feel the best and make your ranges around what works for you.

    change angles and what not, maybe do seated incline dumbell curls.

  7. #7
    Turkish Juicer's Avatar
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    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.

  8. #8
    allskill87 is offline Associate Member
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    Quote Originally Posted by 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.
    So with only doing three exercises should I do two bin workouts a week? Like Monday with back thn Thursdays with tri's?

  9. #9
    marcus300's Avatar
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    Quote Originally Posted by Turkish Juicer View Post
    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

  10. #10
    kelkel's Avatar
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    Once a week is normally sufficient, IMO. Example I do about 6 working sets for biceps. Sometimes two exercises for 3 working sets each or three exercises for two working sets each. Know the difference between a working set and a warm-up. A warm up is just that, to acclimate your muscle for the heavier working set. It's not to fatigue yourself on the way up to your primary sets. Just enough to get you ready so all your energy can be focused on the working set.

  11. #11
    allskill87 is offline Associate Member
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    Quote Originally Posted by marcus300

    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

  12. #12
    allskill87 is offline Associate Member
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    Quote Originally Posted by kelkel
    Once a week is normally sufficient, IMO. Example I do about 6 working sets for biceps. Sometimes two exercises for 3 working sets each or three exercises for two working sets each. Know the difference between a working set and a warm-up. A warm up is just that, to acclimate your muscle for the heavier working set. It's not to fatigue yourself on the way up to your primary sets. Just enough to get you ready so all your energy can be focused on the working set.
    Ah alright

  13. #13
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    Quote Originally Posted by allskill87 View Post
    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

  14. #14
    allskill87 is offline Associate Member
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    Quote Originally Posted by marcus300

    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?

  15. #15
    JJ78 is offline Senior Member
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    Maybe its just me, but I only do BB crls and Supinated DB curls for Bi's

    My bicepts get a hell of a workout on Back day.

    I just throw in a few sets of each when I do tricepts. I do Tri's all by themselves also.

    You are putting up some good weights, thats for sure.

  16. #16
    allskill87 is offline Associate Member
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    Quote Originally Posted by JJ78
    Maybe its just me, but I only do BB crls and Supinated DB curls for Bi's

    My bicepts get a hell of a workout on Back day.

    I just throw in a few sets of each when I do tricepts. I do Tri's all by themselves also.

    You are putting up some good weights, thats for sure.
    My bi's don't really get anything on back day, ya I normally do tri's alone also

  17. #17
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    Quote Originally Posted by allskill87 View Post
    My bi's don't really get anything on back day, ya I normally do tri's alone also
    How do your bis not get a workout on back day? The pulling motion typically engages your biceps. What do you do on back day?

  18. #18
    JJ78 is offline Senior Member
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    Pullups, Chins, BB Rows, Cable Rows, Lat Pulldowns, 1 arm DB rows F*ck man my bis are sore today from back 2 days ago.

  19. #19
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    So literally every single one of those engage the biceps as well...

  20. #20
    JJ78 is offline Senior Member
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    Agreed

  21. #21
    JJ78 is offline Senior Member
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    and forearms mine are always as sore as by back

  22. #22
    allskill87 is offline Associate Member
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    I didn't say I don't get anything but I use wraps so forearms don't get a workout, and my bis get a pump but not destroyed like jj was saying. My back day is normally 3 row exercises and 3 pulls maybe 4/4 depends on how I feel

  23. #23
    JJ78 is offline Senior Member
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    Maybe I use my arms too much? My Bi's arent destroyed, but they are sore.

    I always thought that I use my arms too much. They usually fail first. I try and focus on my back. Like pulling with my elbows.

    Maybe thats why my Bi's and Tri's are the most developed on my body?

  24. #24
    allskill87 is offline Associate Member
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    Quote Originally Posted by JJ78
    Maybe I use my arms too much? My Bi's arent destroyed, but they are sore.

    I always thought that I use my arms too much. They usually fail first. I try and focus on my back. Like pulling with my elbows.

    Maybe thats why my Bi's and Tri's are the most developed on my body?
    Yeah I focus on pulling with my elbows my back is probably my strongest

  25. #25
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    Quote Originally Posted by allskill87;634****
    I didn't say I don't get anything but I use wraps so forearms don't get a workout, and my bis get a pump but not destroyed like jj was saying. My back day is normally 3 row exercises and 3 pulls maybe 4/4 depends on how I feel
    Do you use straps the whole time or just when you are burnt out?

    My split is as follows:
    chest/tri
    back/bi
    shoulders
    arms
    legs

    I take days off when I need to but I try to do cardio on those "off" days. I have pretty solid genetics for my legs, shoulders, chest and back but have been struggling to develop my arms to keep up. Since I started having a day where I go back and destroy arms focusing only on bis and tris rather than hitting those when they are pre exhausted from back/bi day has led to a lot of growth over the past few months. You just have to be careful to not overtrain.

  26. #26
    allskill87 is offline Associate Member
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    Quote Originally Posted by JWP806

    Do you use straps the whole time or just when you are burnt out?

    My split is as follows:
    chest/tri
    back/bi
    shoulders
    arms
    legs

    I take days off when I need to but I try to do cardio on those "off" days. I have pretty solid genetics for my legs, shoulders, chest and back but have been struggling to develop my arms to keep up. Since I started having a day where I go back and destroy arms focusing only on bis and tris rather than hitting those when they are pre exhausted from back/bi day has led to a lot of growth over the past few months. You just have to be careful to not overtrain.
    I use straps the whole time, normally on my first set I don't strap up. Hmm that routine looks pretty good i might try it, your tris don't get sore after shoulders tho?

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