Start off with 4 sets of Ez-bar curls till failure (rep range 6-12) 'Should be hitting around 10 if you are able to hit 12 without much struggle first set, up the weight.
Next up Hammer curls. Same 4 sets and rep range 6-12 till failure. Be sure to keep elbows at side so you do not use shoulders.
Next up ez bar on preacher curl bench. 4 sets 6-12 till failure.
Ending (key) Bicep negatives with ez bar on preacher bench. 3 reps. take all weight off ez bar, make sure to stretch out the biceps. When ready return bar all the way up towards face and have a partner firmly grip the ends of the bar and pull down hard on the ez bar while you fight to keep it from budging. After three reps of this ****, you wont be touching your shoulders and quite possibly not able to touch your ears. It will knock out everything you missed in your workout.
biceps are a wrap.
by far the best routine i have ever used
View Poll Results: What Number Of Reps Is Best For Biceps Training?
- 2038. You may not vote on this poll
4 - 6 Reps Per Set
8 - 10 Reps Per Set
10 - 12 Reps Per Set
06-20-2011, 09:10 PM #91
07-14-2011, 11:38 AM #92
- Join Date: Jun 2011
- Location: London, United Kingdom (Great Britain)
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07-31-2011, 09:08 PM #93
For me, I always have the best bicep workouts when I'm working out with a partner. Always great to have a partner to help you lift those last few reps where you just need a little bit of assistance. I stick to a very simple bicep routine, but once every two weeks I like to give them a good tear!
First I will do EZ bar preacher curls. Then I do Cable Curls (with arms parallel to the floor, performing a double bicep pose). After that I grab two DB's, curl both hands up...leave one hand flexed half way in an isometric movement, lower the other to my waist in good form and then repeat with the opposite arm. You really feel the burn in your bicep when holding the isometric movement, and the tear when you're lowering after keeping it engaged the whole time!
After that I will curl a straight bar to a position just passed half way...where I will get my partner to hold both of his hands on the center of the bar pushing down. Another isometric movement trying to lift the bar while he holds it in a stable position. Hold for about 10 seconds...then get him to over power you and push your curl down to starting position. Sounds a bit complex, but it works great for me.
After this I finish up with one set, of 40 reps, slowly in perfect form either incline curls or hammer curls.
Taxing on the arms...and definitely have to separate this workout away from the back workout or you will face overtraining issues."I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot... and I missed. I have failed over and over and over again in my life. And that's precisely why I succeed."
-- Michael Jordan
08-02-2011, 10:52 AM #94
- Join Date: Nov 2008
- Location: Addison, Illinois, United States
- Posts: 11
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My Bicep Training
Whenever I train biceps I like to keep it simple, I voted for 8-10 reps however, those last couple of reps are tough ones. I do as many reps as i can and then once i'm exhausted, I get a spot and do 2 more, always making sure to keep my biceps flexed and hard. Here's what I usually do to train my bi's
Standing barbell curl 8x8x8
Preacher curl (alt. grips) 10x10
Single are concentration curls 8x8x8x8
That's pretty much it. I usually like to switch around what I do too. Sometimes I'll substitute some cable curls or hammer curls but its pretty much the same repetition.
08-02-2011, 10:53 AM #95
08-09-2011, 04:25 AM #96
09-12-2011, 07:06 PM #97
09-26-2011, 09:25 PM #98
11-02-2011, 12:32 AM #99
11-14-2011, 10:58 PM #100
12-26-2011, 04:48 AM #101
12-27-2011, 09:59 AM #102
bicep curls with 2x supersets of supine bicep curls
seated preacher curls with 3x supersets alt. curls
one armed curls (fully extended, dumbell hitting the seat)
cable curls with dropsets of reverse gripped curlsbench 275x6 incline DB 105x10 incline bench 225x10 deadlift: 495X4 ATG squat 315x10
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12-29-2011, 12:49 PM #103
for me, warming up with the bar alone for bicep curl (20 reps), then putting on 25lbs on both sides. I do curls with the 25 for 2 sets, then i add on 10lbs on each side for 2 more sets ( i try to aim for 8 reps). After that i alternate dumbbell curls with with hammer curls then i go back with the 45lb bar and do for another 15/20 reps.uuggggh! one, two, three, four, five, s-s-six, seveeeeen, eigh-eighhhht! ugghh!!!!
01-04-2012, 01:57 PM #104
01-31-2012, 08:45 PM #105
01-31-2012, 11:51 PM #106
02-04-2012, 12:10 AM #107
02-09-2012, 04:15 PM #108
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 22
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I voted 10-12 reps.
My Routine: EZ Curl-Bar curls supersetted with dumbbell curls done against a wall to isolate biceps 4 sets.
Heavy Hammer curls with dumbbell doing one arm at a time with slow negatives for 4 sets. Then after all 4 sets do a drop set against the wall to isolate.
Then 5 sets of wide grip pull ups.Sponsored by SpartanSupps
04-02-2012, 07:32 AM #109--> True Grit Product Specialist.
04-03-2012, 03:48 PM #110
8 to 10 reps.. alotta great bicep exercises out there I do but a staple in my routine is seated machine curl drop sets.. 5 rounds of 4 sets, go for at least 8-10 reps.. good for working on size and the peak as well.. you can start as heavy as you can handle with good form and drop a plate 4-5 times (sets) to finish.. the best..
04-04-2012, 07:32 AM #111
BB Standing Curl (neutral grip, to hit half outer and inner side of biceps)- 4x6
Incline db curls (to hit inner side)- 3x8-10
Preacher EZ bar curls, narrow grip (to hit outer side)- 3x8-10 ss with hammer db curls (brachialis)
Standing Overhead cable curls - 2x12-15"I do it because i can, I can because I want to, I want to because you said I couldn't." (c)
04-05-2012, 05:36 PM #112
This is My favorite bicep workout of all time. I always see great gains while on it.
Isolation curl: 4 sets of 15-20
Wide grip straight bar:
............set 1: 20 reps about 40% of max lift (ex. 95lbs)
.....sets 2 & 3: 3 groups of 3 explosion reps [same weight,the idea is to explode and get the weight up fast, 3 reps, rest 3 secs (3x each set)]
............set 4: 12 reps about 65% of max lift (ex. 115lbs)
.....sets 5 & 6: 5 reps of about 80% max lift (ex. 135lbs)
............set 7: 50 reps of about 20% max lift (ex. 45lb bar only)
Preacher curls: 4 sets of 8-10 ( alternate wide and close grip each week)
High cable curls: 3 sets of 12-15
Note:I was told that this workout hits all the muscle fibers; Slow twitch, Fast twitch A, and Fast twitch B. I do not have a degree in physiology so I can not attest to this. What I do know is that it worked for me.
04-10-2012, 08:38 AM #113
- Join Date: Nov 2011
- Location: United Kingdom (Great Britain)
- Age: 21
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- Rep Power: 0
I love training biceps and use different numbers of reps for the 3 exercises I do.
Concentration Curl - 4x12 (Right arm, left arm, right arm, left arm, rest 1 minute, repeat once)
Standing Barbell Curl - 3x10
Incline Bench Hammer Curl - 2x8 (Both sets are drop sets with 2 drops, or Rest-Pause sets with 2 pauses)
Seen great results from this simple, easy routine. You can replace the last exercise with regular Hammer Curls if you don't have an incline bench, but Incline Bench Curls are better.
04-24-2012, 05:48 PM #114
04-25-2012, 02:49 PM #115
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04-28-2012, 01:26 AM #116
04-28-2012, 01:36 AM #117
04-28-2012, 01:54 AM #118
04-28-2012, 02:10 AM #119
04-28-2012, 02:17 AM #120
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Last edited by eniko22; 04-28-2012 at 02:26 AM.