Concetration Curls

[BigD455]

Do any of you perferr this exercises in your bicep routine. Personaly i do this as the last excercise of my routine i always feel a good burn while doin these.
and what are some of the exercises you incorporate into your arm day?

Thank you all for the answers you have

[Defiant1]

Do any of you perferr this exercises in your bicep routine. Personaly i do this as the last excercise of my routine i always feel a good burn while doin these.
and what are some of the exercises you incorporate into your arm day?

Thank you all for the answers you have

I like them for peak and outer head development.

[BigD455]

Thank you. Could you give me a rep range that would be good i usally do 8-12 reps, 3 sets but this guy at the gym said do one set to failure? what is your opiion on this?

[Serynu]

Thank you. Could you give me a rep range that would be good i usally do 8-12 reps, 3 sets but this guy at the gym said do one set to failure? what is your opiion on this?

Try all variations until you find the one you like and benefit the most from.

For me I do 2-3 sets for 8-12 reps depending on what else I did that day. Sometimes I don't work them in at all.

[Defiant1]

Thank you. Could you give me a rep range that would be good i usally do 8-12 reps, 3 sets but this guy at the gym said do one set to failure? what is your opiion on this?

Oh boy....

What seems to work your muscle harder? 3 sets, or 1 set?

"Failure" means your nervous system gave out, not the muscle. I would stick with the 3 sets. You don't have to train to "failure" either.

8-12 reps is a good basic range. If you have trouble "feeling" the movement, try slightly higher reps.

[Flick]

The thing with concentration curls is that you normally can't use as much weight doing them as you could doing standing curls; momentum is lost with concentration curls. The point is, lesser weight equates to inability to achieve maximum overload. There are much better choices for biceps exercises than concentration curls: standing barbell curls, curl bar curls, standing alternating db curls, hammer curls. And when it comes to biceps, standing exercises are a lot more effective than seated ones; again due to the use of momentum and the ability to use more weight.

[Overload]

You don't have to train to "failure" either.


Hey we agree on something. Since I've stopped going for that "extra rep" no matter what, I've progressed better in poundage added from week to week. I'll come close to positive failure but keep a wee little something in the tank each time.

[Defiant1]

The thing with concentration curls is that you normally can't use as much weight doing them as you could doing standing curls; momentum is lost with concentration curls. The point is, lesser weight equates to inability to achieve maximum overload. There are much better choices for biceps exercises than concentration curls: standing barbell curls, curl bar curls, standing alternating db curls, hammer curls. And when it comes to biceps, standing exercises are a lot more effective than seated ones; again due to the use of momentum and the ability to use more weight.

Overload means nothing. It is targeted overload that matters.

If overload were the primary growth producer, than 1/8 squats would be better than full squats, and BB curls would be better for forearms than Reverse curls.


He said he does them last, indicating that he does other bicep exercises.

[Overload]

Overload means nothing.

I'm hurt. I'll go hide under a rock now...

[Defiant1]

Hey we agree on something. Since I've stopped going for that "extra rep" no matter what, I've progressed better in poundage added from week to week. I'll come close to positive failure but keep a wee little something in the tank each time.

O/L, I have NOTHING against abbreviated routines, as an abbreviated routine with moderated intensity will be easier to recover from than a high volume routine with moderated intensity.

I am COMPLETELY against "train to failure to avoid overtraining" stupidity, as it is nervous system fatigue that causes overtraining. To me, that is like someone avoiding train travel because they can't handle speed, and someone suggesting they take a plane instead.

[Overload]

I am COMPLETELY against "train to failure to avoid overtraining" stupidity, as it is nervous system fatigue that causes overtraining.

I'm with you on this one. I also feel the longer a person works out per session the more stress they put on their CNS. Assuming they are using a decent amount of intensity without going to failure. That's why I feel there is more than one way to skin a cat as they say. You can train longer (more frequency/volume) with lower intensity or train for a shorter duration with much more intensity. Both without going to complete failure.

If a person has the time to train longer with more volume, more power to them. That's not to say I feel a person can train 6 out of 7 days twice a day as some other post was inquiring about.

[Defiant1]

I'm with you on this one. I also feel the the longer a person works out per session the more stress they put on their CNS. Assuming they are using a decent amount of intensity without going to failure. That's why I feel there is more than one way to skin a cat as they say. You can train longer (more frequency/volume) with lower intensity or train for a shorter duration with much more intensity. Both without going to complete failure.

If a person has the time to train longer and more, more power to them. That's not to say I feel a person can train 6 out of 7 days twice a day as some other post was inquiring about.

Guess what? I agree. 5 sets per exercise is more stressful on the nervous system ceteris paribus than 1 or 2 or 4. No argument. But I think too many people exchange repetition of effort for "intensity", which is a mistake knowing what I know about the nervous system and it's relation to the muscles. And I think 15 sets per bp at moderate intensity a. is easier on the nervous system than 3 "all out sets" and b. trains the muscles harder.

I think that is why many people say "I tried volume and it didn't work". Of course it didn't if you are training to failure every set.

Poloquins "10 sets of 10" is a GREAT illustration of the power of volume and moderated intensity. I don't know ANYONE who has tried it without success. And constant weight selection forces the MUSCLES to do the work not the nervous system.

[Serynu]

Poloquins "10 sets of 10" is a GREAT illustration of the power of volume and moderated intensity. I don't know ANYONE who has tried it without success. And constant weight selection forces the MUSCLES to do the work not the nervous system.

I tried to google "Poloquins "10 sets of 10"" and can't come up with anything...could you enlighten me on this?

[Olifter]

I have no arm day :)

[DiamondDelts]

I have no arm day :)

You only have a torso?

[BigD455]

thank you everyone for helping me out with this, i appreicate all of your answers. Thanks agian

[paul_v]

Keep in mind that the bicep is a pretty small muscle compared to others so it doesn't take much to give it a good workout.