Thread: Bi workout
-
01-17-2013, 09:34 AM #1Associate Member
- Join Date
- Jan 2013
- Posts
- 310
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
-
01-17-2013, 09:51 AM #2
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.
-
01-17-2013, 09:52 AM #3Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by kelkel
-
01-17-2013, 10:20 AM #4
You should ditch either the EZ bar curl or standing barbell curl because they are practically the same thing.
-
01-17-2013, 10:27 AM #5Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by Turkish Juicer
-
01-17-2013, 10:35 AM #6
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.
-
01-17-2013, 10:36 AM #7
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.
-
01-17-2013, 10:58 AM #8Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by Turkish Juicer
-
01-17-2013, 11:00 AM #9
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
-
01-17-2013, 11:04 AM #10
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.
-
01-17-2013, 11:08 AM #11Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by marcus300
-
01-17-2013, 11:11 AM #12Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by kelkel
-
01-17-2013, 11:14 AM #13
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
-
01-17-2013, 11:18 AM #14Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by marcus300
-
01-17-2013, 01:14 PM #15Senior Member
- Join Date
- Aug 2009
- Location
- The Beach
- Posts
- 1,524
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.
-
01-17-2013, 02:52 PM #16Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by JJ78
-
01-17-2013, 03:08 PM #17
-
01-17-2013, 03:14 PM #18Senior Member
- Join Date
- Aug 2009
- Location
- The Beach
- Posts
- 1,524
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.
-
01-17-2013, 03:41 PM #19
So literally every single one of those engage the biceps as well...
-
01-17-2013, 03:52 PM #20Senior Member
- Join Date
- Aug 2009
- Location
- The Beach
- Posts
- 1,524
Agreed
-
01-17-2013, 03:53 PM #21Senior Member
- Join Date
- Aug 2009
- Location
- The Beach
- Posts
- 1,524
and forearms mine are always as sore as by back
-
01-17-2013, 03:57 PM #22Associate Member
- Join Date
- Jan 2013
- Posts
- 310
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
-
01-17-2013, 04:14 PM #23Senior Member
- Join Date
- Aug 2009
- Location
- The Beach
- Posts
- 1,524
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?
-
01-17-2013, 04:52 PM #24Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by JJ78
-
01-17-2013, 05:03 PM #25Originally Posted by allskill87;634****
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.
-
01-17-2013, 05:28 PM #26Associate Member
- Join Date
- Jan 2013
- Posts
- 310
Originally Posted by JWP806
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Dutasteride increase during test...
Today, 01:57 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS