Need some suggestions for an alternate workout for biceps...

SiLkPaDrE · 03-30-2008, 11:35 AM

Currently I workout biceps twice a week, with at least 3 days in between each workout. I have been doing the same workout routine every time, and while I do like it a lot, I was wondering if people could give me some suggestions for an alternate workout for that second day, that would just as effectively hit the guns.

Here's what I'm doing right now:

4 sets barbell curl (1 set is warmup)
3 sets dumbbell hammer curls (alternating b/w each arm)
3 sets cross body hammer curls
3 sets freeweight/machine preacher curls (depends on how I'm feeling)
2 sets alternate incline dumbbell curls

Any help would be greatly appreciated, thanks!

SiLkPaDrE · 03-30-2008, 06:12 PM

I'm guessing no suggestions?

fit-mum · 03-30-2008, 06:20 PM

Have you tried adding some 21's? My bi's were lacking from the rest of my gains, but once I added these in, within 4 weeks I was seeing some better results. Just my $0.02 worth.

SiLkPaDrE · 03-30-2008, 06:31 PM

Sounds good. So should I consider that as an alternate to reg. barball curls?

NickCaissey · 03-30-2008, 06:33 PM

Quote:

Originally Posted by SiLkPaDrE

Sounds good. So should I consider that as an alternate to reg. barball curls?

Oh definitely.

leblanc · 03-30-2008, 06:33 PM

IMO, you are currently doing some of the best exercises for bicep isolation. Maybe try some cable exercises if you have access to a cable station. Your biceps might be getting worked too much if you do direct bicep training twice a week then getting them trained indirectly during back training. That's three days a week your biceps are getting worked. However, if that works for you then by all means go for it.

zaco123 · 03-30-2008, 06:38 PM

Try dumbbell preacher curls, I have added a lot of size with those, here is the routine that I do:

DB Preacher Curl- 4 X 12,10,8,8 (after 2-3 warmups)
Cable Curls (with ez bar attachment)- 4 X 15,15,12,12
Incline DB Curls- 4 X 15,15,12,failure

or

Alternating DB Curls- 4 X 10,10,8,8 (after 2-3 warm ups)
Cable Curls (stand between two cables set at shoulder level and curl the d-handles towards your middle delt head, and squeeze, so basically do like you're doing a front double bicep pose)- 4 X 15,15,12,12
Hammer Curls- 4 X 12,12,10,10

Mark1T · 03-30-2008, 06:47 PM

Quote:

Originally Posted by SiLkPaDrE

Currently I workout biceps twice a week, with at least 3 days in between each workout. I have been doing the same workout routine every time, and while I do like it a lot, I was wondering if people could give me some suggestions for an alternate workout for that second day, that would just as effectively hit the guns.

Here's what I'm doing right now:

4 sets barbell curl (1 set is warmup)
3 sets dumbbell hammer curls (alternating b/w each arm)
3 sets cross body hammer curls
3 sets freeweight/machine preacher curls (depends on how I'm feeling)
2 sets alternate incline dumbbell curls

Any help would be greatly appreciated, thanks!

15 total sets, twice per week?!?

Dude, my suggestion is to lop off 11 sets from that.

SiLkPaDrE · 03-30-2008, 07:58 PM

zaco123: Looks pretty good. I'll mess around with the cables. I have in the past, but wasn't consistent enough to know for sure if they packed on size, but I like the pump I get. Also, Dumbbell preacher curls is one excercise I have been considering but wasn't sure what to swap out.

Mark1T & leblanc: I'm guessing that I am hitting biceps a bit too hard? To be honest, my biceps are the one muscle group that have experienced the least amount of growth in the past few months. I have definitely brought down how many reps I do, trying my best to stay at around 12-15 total reps. Do you think I'm overtraining by doing this routine twice a week. I mean I won't hit bis again unless they are no longer sore, which is usually the case for me after 3-4 days.

NickCaissey: Appreciate it bud.

fit-mum · 03-30-2008, 08:05 PM

DB preachers and cables are awesome to change things up. I'd ditch the BB for a few weeks and see how that works for you. I personally like cable 21's for that awesome burn, and as I said before, that's one that did help me get off the plateau with my bi's.

badmario · 03-30-2008, 10:26 PM

So wait is it 12-15 reps per set? with 15 sets this is just an extremely high volume especially for a muscle like bicep. As someone suggested cut the sets down big time especially since you feel this ISNT working for you. I personally go with about 9-10 sets and feel I get good results from stayin in the 6-10 rep range.

Basically my most sound advice is try something new that could potentially fit you since clearly this routine is not it. High volume may not be the answer for your Bis so why not try the other side of the spectrum! Great rotation of exercises though!

Greg1975 · 03-31-2008, 12:09 AM

Quote:

Originally Posted by SiLkPaDrE

Currently I workout biceps twice a week, with at least 3 days in between each workout. I have been doing the same workout routine every time, and while I do like it a lot, I was wondering if people could give me some suggestions for an alternate workout for that second day, that would just as effectively hit the guns.

Here's what I'm doing right now:

4 sets barbell curl (1 set is warmup)
3 sets dumbbell hammer curls (alternating b/w each arm)
3 sets cross body hammer curls
3 sets freeweight/machine preacher curls (depends on how I'm feeling)
2 sets alternate incline dumbbell curls

Any help would be greatly appreciated, thanks!

Looks good, I'd only make 2 changes:

1) Do your hammer curls with incline.
2) Add 3 sets of concentration curls.

SiLkPaDrE · 03-31-2008, 07:15 PM

fit-mum: Will definitely try out. However, should I do like 21s for each arm individually via the cables or should attach some sort of straight bar/ez curl bar to the cables and do them that way?

badmario: I meant 12-15 total sets. Per set it really varies. Here's what I've been doing for the past few weeks:

4 sets barbell curl (warmup: 12x bar alone [45lbs], 10x 95lbs, 8x 115lbs, 4-6x 135 lbs [usually at least 3 by myself, with the rest being with some spot help])
3 sets alternate hammer curls (10x 45lbs, 10x 50lbs, 8x 55lbs)
3 sets cross-body hammer curls (3 sets 8x 70lbs)
3 sets machine preacher curls (10x 110lbs, 8x 130lbs, [4-6x 150lbs + superset with 1 arm doing light weight 4-6 reps each])
2 sets alternate incline dumbbell curls (8x 25 lbs, 6-8x 30lbs)

Is that too much for one workout?

Yeah, I don't want to contradict myself here, but while my arms haven't experienced much growth, I did start this routine a couple of weeks ago and I must say it is the best I have done (I used to do waaay more than this a while back, because I wasn't aware of what overtraining was etc etc). All I really need suggestions on is what to do as an alternate workout for my second biceps day (if I continue to do that), and well I am guessing that second routine is going to have to be a lot less intense than this, if I do continue to do bis twice a week.

Greg1975: I am considering adding concentration curls, but I guess I would swap them in for the incline dumbbell curls.

djansen · 03-31-2008, 07:48 PM

IMO still to much volume, dont go by volume. its not the quantity its the QUALITY of the reps. I would try cutting the sets down to maybe 6-8 or less and add some intensity boosters like eccentric training, supersets or rest pause and hit them hard and get out and recover.

SiLkPaDrE · 03-31-2008, 08:00 PM

So should I like stick to heavier weights and focus more on intensity? And do you have any suggestions as to what would be some solid superset/rest pause/eccentric excercises. Thanks!!

djansen · 03-31-2008, 08:07 PM

Quote:

Originally Posted by SiLkPaDrE

So should I like stick to heavier weights and focus more on intensity? And do you have any suggestions as to what would be some solid superset/rest pause/eccentric excercises. Thanks!!

I think so, just because you pumped your muscle up with lactic acid does not mean you stimulated growth.

take a look at this
http://www.bodybuilding.com/fun/intensity.htm

also, dont be afraid to take longer rests between heavy sets and this will take a toll if you overdo it so dont overtrain.

YujiroHanma · 03-31-2008, 08:09 PM

Concentration Curls are great for developing the Peaks, you can really focus on the belly of the bicep with them as well

Greg1975 · 03-31-2008, 08:13 PM

Quote:

Originally Posted by SiLkPaDrE

Greg1975: I am considering adding concentration curls, but I guess I would swap them in for the incline dumbbell curls.

Incline dumbbell curls are primarily a mass building exercise, whereas concentration curls are for developing peak and shape.

I'd look over your list one more time and make sure you're hitting the lateral, medial, and brachialis in equal proportion. You'll probably find this thread helpful in making that determination:

http://forum.bodybuilding.com/showthread.php?t=2761671

SiLkPaDrE · 03-31-2008, 09:12 PM

Thanks so much for the help guys, reps all around!

djansen · 03-31-2008, 09:25 PM

Quote:

Originally Posted by Greg1975

Incline dumbbell curls are primarily a mass building exercise, whereas concentration curls are for developing peak and shape.

this is false, you cant change the shape of your bicep. you can make it larger but all this about making it peak way more or just thick is genetic.
also concentration curls add mass, your body does not know the difference. stimulate the muscle and it will grow.