biceps workout

[imweak]

for biceps, i am currenty doing about 7-10 sets usually in the 8-12 rep range.... i go to failure on almost all sets... i have one question, i havn't really noticed any gains in my arms, and i am never sore the day after my workout... could i possibly be overtraining?

[SyNeRgY]

Originally posted by imweak
for biceps, i am currenty doing about 7-10 sets usually in the 8-12 rep range.... i go to failure on almost all sets... i have one question, i havn't really noticed any gains in my arms, and i am never sore the day after my workout... could i possibly be overtraining?

How many different exercises are you doing?? You should be doing roughly 3 exercises 8-12 reps per set... 3-4 sets.... 7-10 sets.. damn I would be bored if I did 10 sets of the same exercise...

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[Dorian]

I have a thought Why not drop the bicep workout for a few weeks and work the legs and forearms, chest and back. ThIS IS A COMMON PROBLEM WITH ALOT OF GUYS THEY NEVR GIVE THIER ARMS A REST. mOST GUYS WANT TO BE ALL ARMS AND NOTHING ELSE.

bump dorians post and also your rep range is too high. do 12 -16 sets in the 3-8 range. heres a favorite routine of mine...
cambered bar curls-2sets close grip, 2 sets wide 3-6 reps
db preacher curls 3 sets of 4-6 reps
3 supersets of concentration curls and cable curls 6-8 reps

[SyNeRgY]

Originally posted by BMF
bump dorians post and also your rep range is too high. do 12 -16 sets in the 3-8 range. heres a favorite routine of mine...
cambered bar curls-2sets close grip, 2 sets wide 3-6 reps
db preacher curls 3 sets of 4-6 reps
3 supersets of concentration curls and cable curls 6-8 reps

Dont bumb dorian's post.. wtf???... 3 reps??? on small muscles such as the bicep.. and 16 sets of the same exercsie.... lets get real here.... rest on the arms is important.... but this sounds ludicrious....

§yn-

[Dorian]

Yeah bump my post wtf is wrong with resting the arms and not doing them for a few weeks and doing other things?

[imweak]

is two weeks a good rest period? also, when i return to my bicep workout, should i use my normal routine, or something different?

[MsFit]

Yes, your arms could probably use a break. If this is not your choice try using heavy partials, negatives, static or 10x10 for a good shock.
MsFit

[Muscles]

Originally posted by BMF
bump dorians post and also your rep range is too high. do 12 -16 sets in the 3-8 range. heres a favorite routine of mine...
cambered bar curls-2sets close grip, 2 sets wide 3-6 reps
db preacher curls 3 sets of 4-6 reps
3 supersets of concentration curls and cable curls 6-8 reps

Tumbs down to bumping dorians post. 3 reps!!! you gotta to be f'n kiddin. And holy s*(^ what is a cambered bar curl? Please tell me that he said that by accident i never heard of an exercise like that before.
Listen imweak what dorian said about resting is smart and what synergy said about 3 excerises 3-4 sets of 8-12 reps is smart also. You'll see a big difference if you do what these two men said. Please though dont do 3-8 like BMF said. Thats not going to do you anything except probably waste energy and time.

[mattabull]

3 heavy, slow reps will do wonders idiot.

[Andrew81]

Exactly, if you go slower on those three reps, you'll put the muscle under great tension than a quicker 8-12 rep range. Time under tension is a proven lifting technique.

[SyNeRgY]

imaweak - please listen to Dorian, MsFit, and Muscles on this topic, 3 reps is BS, never heard of such a silly thing in my years of training. I had actually talked to one of our pros @ the gym regarding this "3 rep" routine, He sat there and laughed. Personally I have mirrored about 80% of my work-out from him and the other 20% from this board. This board has made me think a little harder about my routine and my nutrition. I have seen some great advice on here from Dorian, MsFit and Muscles. Thank-you!. If this pro @ my gym sits there and laughs about the 3 rep oredeal, I think you know his answer.

§yn-

[SyNeRgY]

Originally posted by Andrew81
Exactly, if you go slower on those three reps, you'll put the muscle under great tension than a quicker 8-12 rep range. Time under tension is a proven lifting technique.

Andrew-

3 slow reps will take less time than 8-12 reps w/ PROPER FORM. 3 slow "extremely heavy" weights especially on the small muscle Bicep, will make this guy prone to injury. Too much...

§yn-

[Andrew81]

I see what you mean, but still. A few slow finishing reps could really help. I mean, I know when trying to gain mass on the arms nothing beats shear volume. So your point is well taken. But For a finisher doing a few heavier, lower rep exercise may help just as much.
I'm not trying to disprove you or your gym pro, I'm just saying that it is an idea to do the heavy 3 rep technique.
Not trying to cause any trouble man.

[SyNeRgY]

Understandable! Thanks

§yn-

[Muscles]

I still think a heavy 3 rep set is just too risky "Especially for biceps". Do it without the proper technique and congratulations you broke your arm.

[Andrew81]

Muscles-
The thing is you don't do a super heavy set. Of course your asking to get hurt, you'll want to do it with a weight that you could do maybe 5 or 6 times if you were fresh. So its not suppose to be the heaviest weight ever only enough to give your biceps a nice stretch and pump.
Hope that cleared it up for ya!

[Muscles]

That last post was referring to BMF's idea with 3 reps and that cambered curl which i never heard of. Not you andrew

[fido]

you don't know what a cambered bar curl is? its an EZ-curl

[cramron]

a great way to get your biceps sore is to do some incline alternate dumbell curls and make sure your stretch them at the bottom and keep your elbows well forward.........also for bicep size try doing some hand cleans, they always make my biceps sore as hell

[cramron]

hang cleans not hand cleans

[Muscles]

Originally posted by fido
you don't know what a cambered bar curl is? its an EZ-curl

Thats a pretty stupid name for an EZ-curl. And no I have never heard of that until he mentioned it on here.

[fido]

the EZ-curl bar is called a "cambered" bar because it has cambers, or bends, in it.

[Muscles]

K but still I have never heard anyone use that name

[Stabroz]

camabered bar and ez curl bar are not the same ****ing thing

going heavy and doing 3 reps on the biceps is not ****ed up , if you havent done it then how can you say anything about it??

and dorian wasnt saying he does 3 reps every set , he said 8-3 range !!

[squirrel]

hey i know im new but i have been bodybuilding for a long tiem and have just recently got into a heavy workout. Now liek someoen else said, work your whole body. Things liek squats lat workouts, and all around body workouts will help your biceps grow. U said take two weeks off, no u dont need to take that long off, I suggest taking at least 2 dy soff, Im pretty sure of this and correct me if im wrong but i think the biceps need at least 48 hours to completely heal.

by the way- if you really want to get bigger biceps i would suggest incline dumbell curls and what works for me is reverse (suppinated) curls.

[fido]

yes, an ez-curl bar and a cambered bar are the same thing!
however, there are other types of cambered bars, such as the buffaloe squat bar, which has 1 large camber
in the context of curling, though, a cambered bar is an ez-curl bar

[Muscles]

Originally posted by Stabroz
camabered bar and ez curl bar are not the same ****ing thing

going heavy and doing 3 reps on the biceps is not ****ed up , if you havent done it then how can you say anything about it??

and dorian wasnt saying he does 3 reps every set , he said 8-3 range !!

I didnt think they were the same thing to begin with. Thanks for mentioning that

[IamAreU]

I FOUND THAT THE ABSOLUTE BEST BICEP EXERCIE EVER IS THIS:
PERFORM THIS EXERCISE 3 SETS A DAY APPROXIMATELY 150-200 REPS PER SET......

FIT BOTH ARMS AROUND YOUR WANG (IF YOU CAN)....I CAN, YOU PROBABLY CAN'T. THEN PERFORM A STROKING MOTION UP AND DOWN UNTIL A BURNING SENSATION IS ACHIEVED OR UNTIL THE MUSCLE GOES SOFT.

PERFORM THIS EXERCISE 3 TIMES A DAY AND YOUR BICEPS AND FOREARMS WILL BE BIGGER THAN YOU EVER ****IN THOUGHT POSSIBLE!

[cramron]

i think ive heard of this exercise involving your wang. I know arnold did this to get his phenominal bicep size back int he day.