ezze bar curl 3x8 & 1x10 as heavy as you can with good form. ( 40kg)
Dumbell Preacher curl 3x8 with squeeze at top (24kg dumbells)
Cable curl 3x8-10 ( 75kg ) keep good form.
Hammer curl & cable curl dropset ( 8 hammer curl / drop set 4,4,6,6,12) x2
I superset the whole routine with Triceps.
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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
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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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09-12-2004, 05:05 AM #61
- Join Date: Sep 2004
- Location: Exeter, Devon, United Kingdom (Great Britain)
- Age: 55
- Posts: 38
- Rep Power: 0
Biceps
Age 36/height 5ft11"
Weight- 200lb
Pull down 231lb
Bench, 300lb
Squat 420lb
Shoulder Dumbell press 92lb
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09-12-2004, 11:07 AM #62
the truth
I have said this before, you must learn what kind of training your body responds to. Everybody reacts to training differently, take the best arms in bodybuiling that of Lee Preist and Kris Dim. Lee Preist trains with heavy weight for 6-8 reps and about 4-5 exercises and 4 sets each, while Kris Dim sticks to a lighter weight and does fewer sets and higher reps like 3 sets of 20 or more reps. The point is this they both have incredible arms and they both train completely different. Put it this way if you are not a pro try different training until you find what works best for you.
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09-12-2004, 01:26 PM #63Originally Posted by rizay
correct term is overload them with heavy weights, not necessarily "shock".
whatever you do with the biceps or any other muscle for that matter, progressive overload that results collectively is priority. Whatever they do, if progressive overload ( be it volume or intensity with respect to RMs) must be there for growth."Knowing is not enough, one must apply" ~ Bruce Lee
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09-13-2004, 05:16 PM #64
Brother Curls all the way!
In my experience I've found that throwing in Brother Curls every second arm workout really shocks the crap outta your bi's.
If you haven't heard of these, they basically work like this:
You and your training partner grab an Ez-Bar and load it with enough weight so that you can both get 10 reps relatively easily. Then you start it off by doing your set of 10 then once finished hand it over immediately to your partner for his set. He does the same then you, then him and so on...
The idea is that you should go until failure, but around 5-7 sets generally fries my biceps.
My arms started really responding when I brought these into my routine.
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09-13-2004, 08:23 PM #65
My 3 point bicep workout
This works well for me, for now.
1.
Hammer curls
Start out with some hammer curls for the bracchialli head (spelling).
Three sets weighted for failure at 12 for warmup, 10 then around 8 reps.
2.
Heavy B-bell curls
I go real heavy for growth, hitting from 4-8 reps trying to use a weight about 5 #'s heavier than the last week. 2-3 sets.
3.
Concentration curls
This is high rep. 2-3 sets, at 12-20 reps. Going for maximum pump and burn. Walk the weights back to the rack, do a few more extra reps before placing them down.
next....
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09-13-2004, 08:27 PM #66
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09-14-2004, 06:15 PM #67
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09-15-2004, 02:23 PM #68Originally Posted by rizay
Progressive overload is jargon??? It's just a better way of saying "spend that time for an extra couple reps" since progressive overload means just that and only comprise two words.
people get confused with "shock" and overload. It's easy to confuse them. When most use the term "shock" , they think they can magically get the muscle growing but doing something confusing or special, but to really get it to grow, you would have to lift more weight or do more reps with the weight, or in some cases do more sets in the same time period(density). In other words, keep it basic. But there are special little tidbits that one can try at times for variation and specific purposes. In the end, overload is what dictates results."Knowing is not enough, one must apply" ~ Bruce Lee
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09-16-2004, 12:22 PM #69
i always had trouble with my biceps until i gave up concentrating on heavy barbell curs and switched to dumbell exercises.
my current routine is this
btw,i train with low volume,heavy weights trying to increase the weight or reps each week,if i cant increase the weight or reps for 2 workouts in a row i choose a different exercise and get as strong as possible,progresiveley on that exercise.
anyway to the workout
one arm,supinating dumbell curls 1x12
i like one arm at a time as i can really concentrate on the movement,keeping it slow for a 4+ second negative
after reacing failure i take several deep breaths then try for a few more reps to failure,then a few deep breaths again and as many reps as peossible.
dumbell hammer curls 1x15
i do thes like a concentration curl,elbow braced against inner thigh.
i use the same methot as above,slow negative,deep breaths then reps after failure ect.
thats all i do,progessivley hevier weights are more important than volume to me.
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09-18-2004, 04:47 PM #70
I vote other here is why
I use them all, if you want to hit your bi's try this,
Warm up with 3 sets of 10-12 reps same weight 20sec rest per set on the barbell put it to the side then get your preacher and the dumbbells for 4 sets of 8-10 1min rest per set then go for the seated dumbbell at 4-6 reps then go get the barbell and hit it for drop sets of 10-12 reps 4 sets :
Gentleman/ladies: if your not bringing you muscle to failure you will NOT recruit muscle fiber slow twich or fast twich... when your so tired you cat do 1 more rep you grow when you make that 1 more rep.........
THank you
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09-19-2004, 02:19 PM #71
ok here is my contribution.... biceps are a small muscle, compared to back, legs, chest, or triceps. so in my opinion they do not require alot of sets to grow... I have had the most success doing 3 excersizes 2 sets each excersize.... my favorite excersizes for biceps are weighted chin ups, e-z spider curls, and close grip preacher e-z curls. for tempo I explode on the positive and 3 - 6 second negatives....... I warm up with half of the weight I will use on my heavy set.... 2 sets of 10 with that weight.... then go straight to my heavy weight.. no pyramid... once I can get 12 reps on my first set I add weight..... I keep time between sets to 2 minutes.... until I plateau on a weight. then I increase it to 3 minutes.... strict form is very important mainly to avoid injury. but also to acuratly track progress. if you use 100lbs one week with strict form and then use 105 the next week and swing the weight up odds are you are not overloading the muscle as much as you did the previous week using the 100lbs with strict form... though your log book would not reflect that.... and progressive overload is the key to growth.... good luck and keep growing..
Last edited by bubba g; 09-19-2004 at 02:24 PM.
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09-21-2004, 05:20 AM #72
I voted for 8-10 reps. Personally, I feel as though that this is the most effective for me for my personal goals. Also, the type of exercise with depend on your goal for your biceps. For mass and strength, I will have to say Chin-ups are excellent because it's a compund exercise that makes you work harder. For definition, I'd have to say concentration curls or EZ Bar Curls. These exercises, I found are the simplest yet the most effective. As they say, the simpler the better.
My two cents worth.22 years old
5'8
175lbs
17% Body Fat
Filipino
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09-23-2004, 06:18 PM #73
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09-24-2004, 01:33 AM #74
- Join Date: Aug 2003
- Location: Geelong, Victoria, Australia
- Age: 52
- Posts: 6,574
- Rep Power: 100705
Originally Posted by UliqMadiq
Thanks heaps guys. I had no idea my post had been chosen too until I read UliqMadiq's reply. That's made my day.Retired strongwoman and powerlifter. Now living for God!
www.ausdisciples.com
* My posts prior to Nov 2008 do not reflect my new-found faith in Christ. I became Christian in Nov 2008.
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09-24-2004, 03:05 AM #75
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09-24-2004, 07:17 AM #76
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09-24-2004, 10:46 AM #77
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09-24-2004, 01:59 PM #78
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09-24-2004, 02:38 PM #79
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10-08-2004, 05:03 PM #80
15,12,10,8,6 reps but not always 5 sets on all exercises, it depends on how I feel, I may only do 2 sets for something if I feel my arms are pumped enough and have been worked enough.
Standing DB Curls to 30Kg
Straight Bar Curls to 45kg
Incline 2 Arm DB Curls to 22.5kg
Wide Grip EZ Bar Preacher Machine Curls (plate loaded) to 20Kg for 10 reps
One I've made up myself - get a flat bench and place it in the middle of the cables (crossovers) put a handle (same as you use for crossovers) onto one side and put it to the bottom if it is adjustable or just put it on the bottom cable if there is one there thats fixed, then sit on the floor with legs under the bench and take the handle and use the bench to put your arm on, it ends up being like a Flat One Arm Cable Preacher exercise.
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12-01-2007, 12:16 AM #81
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12-01-2007, 01:06 AM #82
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12-01-2007, 05:49 AM #83
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07-15-2008, 09:55 AM #84
Reps/
This principle is actually very simple and anyone with training experience with years of training lifters and Him or Her self (and I'm not talking about some BS personal trainer certif) should know compound exercises which utilize multiple muscle groups low reps. Isolation which exercise single muscles high reps. very simple if you use high reps on compound exercises you' ll get very limited if any results. Use low reps on isolation exercises in time you''ll need joint replacements.
Any of you Dumb ass'es know where these individuals learned to shoot....In the Marines!
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07-19-2008, 08:08 PM #85
After reading the first page of this thread, its obvious we all have our own opinion and own experiences in what reps/sets/excercises has yielded them the best gains. I'll throw in my .02....
I feel that there is no 1 best excercise and no such thing as a proper # of sets to live by and stick to while in the gym. People are thinking into this topic way to hard, it's not rocket science. If you lift hard and your workouts are intense, changing up your routine a bit here and there to keep your body guessing, your going to grow, Period! ( metabolism/genetics aside I realize there are some who have a hard time growing).
I personally like sets of 10-12 reps for biceps, but i change my workout month to month. I may do simple 4 x 10-12 workout, or I may superset. I may feel like doing low reps and piling on the weight, or i may feel like throwing a lighter day in there. INTENSITY is the key! Stay aware and don't slack during any part of your set wether on the way up or on the way down with the weights. Watch your form, to many people do a proper curl up, and then let the weight fling back down, or rock and use their shoulder to curl the weight up, this is improper and asking for injury. If the weight your using is too heavy, for GOD SAKES stop trying to impress the dude next to you in the gym ( who is probably laughing at you anyways for looking rediculous at your attempts) Put the weight down and go lighter, start lower and work your way up. Someone using pitiful form and then bragging about the weight they can do irritates me. You will accomplish nothing except looking like an ass using improper form. You need to isolate the muscle your are attempting to tear down, this is the whole point in weight lifting.
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07-21-2008, 06:59 PM #86
It is my training philosophy to stay in the rep range of 8-12 for biceps. Often times, I employ several muscle "shocking" techniques such as supersets, drop sets and forced reps to spur new growth. I constantly switch up my training because muscles adapt to training and by switching up the rountine, your muscles can never adapt to any routine. Thus, resulting in your arms never reaching a plateau.
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08-30-2008, 03:50 PM #87
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06-08-2011, 10:54 AM #88
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06-08-2011, 12:57 PM #89
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06-19-2011, 11:22 PM #90
standing barbell curls
preacher barbell
straight bar
All no more than 10 reps, no less than 6. I dislike working biceps. This to me means i am doing them right. Leave in a satisfied pain. Profit.Last edited by spilvey; 06-19-2011 at 11:23 PM. Reason: dramatic effect
Obsessed is the word the lazy use to describe the dedicated
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