Bi workout

**allskill87** · 01-17-2013, 09:34 AM

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

**kelkel** · 01-17-2013, 09:51 AM

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.

**allskill87** · 01-17-2013, 09:52 AM

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

**Turkish Juicer** · 01-17-2013, 10:20 AM

You should ditch either the EZ bar curl or standing barbell curl because they are practically the same thing.

**allskill87** · 01-17-2013, 10:27 AM

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?

**largerthannormal** · 01-17-2013, 10:35 AM

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.

**Turkish Juicer** · 01-17-2013, 10:36 AM

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.

**allskill87** · 01-17-2013, 10:58 AM

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?

**marcus300** · 01-17-2013, 11:00 AM

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.

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

**kelkel** · 01-17-2013, 11:04 AM

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.

**allskill87** · 01-17-2013, 11:08 AM

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

**allskill87** · 01-17-2013, 11:11 AM

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

**marcus300** · 01-17-2013, 11:14 AM

Originally Posted by allskill87

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

**allskill87** · 01-17-2013, 11:18 AM

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?

**JJ78** · 01-17-2013, 01:14 PM

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.

**allskill87** · 01-17-2013, 02:52 PM

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

**JWP806** · 01-17-2013, 03:08 PM

Originally Posted by allskill87

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?

**JJ78** · 01-17-2013, 03:14 PM

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.

**JWP806** · 01-17-2013, 03:41 PM

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

**JJ78** · 01-17-2013, 03:52 PM

Agreed

**JJ78** · 01-17-2013, 03:53 PM

and forearms mine are always as sore as by back

**allskill87** · 01-17-2013, 03:57 PM

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

**JJ78** · 01-17-2013, 04:14 PM

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?

**allskill87** · 01-17-2013, 04:52 PM

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

**JWP806** · 01-17-2013, 05:03 PM

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.

**allskill87** · 01-17-2013, 05:28 PM

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?