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View Poll Results: What Number Of Reps Is Best For Biceps Training?

Voters
2038. You may not vote on this poll
  • 4 - 6 Reps Per Set

    307 15.06%
  • 8 - 10 Reps Per Set

    1,151 56.48%
  • 10 - 12 Reps Per Set

    488 23.95%
  • Other

    92 4.51%
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  1. #121
    Registered User Jmo80's Avatar
    Join Date: May 2012
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    Best for me

    Close-grip chins & wide-grip barbell curls. Curls first then chins to failure.
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  2. #122
    Registered User i_know_batman's Avatar
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    Bar Bell
    50% max x2 (x2 = 2 sets) 20 reps
    75% max x2 12 reps
    90% max x4 6 reps
    100% x2 reps to failure

    Cable Curl with Roller under elbow (like a preacher)
    50% max x1 20 reps
    75% max x1 12 reps
    90% max x3 6 reps
    100% x2 reps to failure

    Hammer grip chin ups
    5 sets w/reps until fail each time

    Next day do some back to work bi's a bit
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  3. #123
    Registered User Amf88's Avatar
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    Originally Posted by Harland View Post
    I'm a high rep guy. I gained more size and weight using a 10-12 rep range then I did using a smaller 4-6 rep range.

    If you still use the highest weight you can handle, and each set last the optimal range of 35-50 seconds. Then you are sure to grow over only having each set last 10-20 seconds.

    I love changing it up, so one week you could do standing BB curls first, then do alternating DB curls. Then the week after that do the DB curls first and BB curls second. This way you always keep your muscles guessing.
    I like doing bb curls then concentration curls then finishing with hammer curls. Burns an tears like a mother!
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  4. #124
    Registered User bluelife93's Avatar
    Join Date: Mar 2012
    Location: London, Ontario, United Kingdom (Great Britain)
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    curls & peachers
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  5. #125
    Banned justi123's Avatar
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    10-12 is perfect biceps reps
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  6. #126
    Registered User Sammywin's Avatar
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    Originally Posted by justi123 View Post
    10-12 is perfect biceps reps
    I agree with you, 4-6 is very low
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  7. #127
    Registered User KevinPA's Avatar
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    I vote for 21s
    enjoy the ride
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