Bicep Workout

[Latinner]

I've been doing bodybuilding for a coupple months, I'm not too strong but I'd like to build bulky biceps as soon as I can.

I do this workout Tuesdays and Fridays, tell me what you think. Ofcourse I do other exercises, but this is just for biceps.

Bicep Curl 3 sets of 8 10kg dumbells
Rest 5 mins
Hammer Curl 3 sets of 8 10kg dumbells
Rest 5 mins
Concentration Curl 3 sets of 8 10kg dumbells
Rest 5 mins

Steve

[Mikey1]

the best bicep workouts are chinups, pullups and BB rows

[DanMc]

curl more weight

[Latinner]

How much more weight?

Like I said, I'm a beginner and I can't handle much more weight.

[ViolatorJF]

You shouldn't be able to regular curl, hammer curl, and concentration curl the same weight for the same reps.

Example, I do hammer curls with 35lb dumbbells for 10 reps, but I only use a 25lb dumbbell when if I do concentration curls.

[DanMc]

a weight that allows for 4-5 reps. if you work your arms to much they will not grow. keep in mind nearly every exercise uses your arms.

[A-rod]

I wouldnt do conc curls , make sure you work your whole body with progressively heavier weights , use the basic exercises such as pullups , bb rows , squats , deads , overhead presses .

8-10 kgs is descent weight for a begginer , when i strated i couldnt curl 7 kgs once but now i `m using 30 + kg dbs for sets of 12 reps , keep at it and you `ll reap the rewards .......

[Latinner]

So your saying I should use a heavy weight for normal curls, then use less for hammers, then even less for concs..?

[A-rod]

Originally posted by Latinner
So your saying I should use a heavy weight for normal curls, then use less for hammers, then even less for concs..?

Yep , use the exercises in which you can use the most amount of weight , those will maker you grow faster , have you tried barbell curls ???

[Latinner]

Very well, can you suggest what weight for each exercise?

And how many sets reps?

[A-rod]

If i was you i ´d keep it to :

BB curls as heavy as you can for 4-6 reps x 3 sets
Db curls 10-12 kgs x 4-6 reps x 3 sets


That ´s it

[Latinner]

What's wrong with Hammers and Concs?

[jino]

Nothing wrong with hammer curls...

Concentration curls... relatively worthless for mass...

[A-rod]

Originally posted by Latinner
What's wrong with Hammers and Concs?

With conc curls you are isolation the bis to the max , this isnt good for mass building or strength building .
Nothing wrong with hammers but if you cant go as heavy on them dont bother , use your heaviest exercises

[Latinner]

So is there anything good about concs??? Besides they're fun to do?

[BigPicture]

Originally posted by Mikey1


the best bicep workouts are chinups, pullups and BB rows

i agree close grip chins are in my opinion the best exercise for developing biceps.

[Latinner]

I don't like the idea of decreasing weight to get more reps.


And are you guys saying conc curls are pointless?

[A-rod]

Originally posted by Latinner
I don't like the idea of decreasing weight to get more reps.


And are you guys saying conc curls are pointless?

No , i `m just saying there are better options to base your workout on

[SDFlip]

whoever said to do chins, pullups, and rows is correct.


to hit the bicep even harder use an underhand grip.
i haven't done a curl in months and my arms are still growing.
i am confident that i can curl more than i did before when i used to curl twice a week.

the only exception for curls i would make are hammer curls.

[A-rod]

Check out my last bi workout , i used lots of pussy exercises but with enough weight to cause good damage , i make the Ez-bar curls ands db curls the meat of my workout , not neglecting heavy weighted chins and rows :




-Alternate db curls

70 x 10

-Concentration curls

right arm :70 x 3 ---> 55 x 2
left arm : 70 x 4 ---> 55 x 2
right arm : 70 x 2--> 55 x 2
left arm : 55 x 9

[A-rod]

Originally posted by A-rod
Check out my last bi workout , i used lots of pussy exercises but with enough weight to cause good damage , i make the Ez-bar curls ands db curls the meat of my workout , not neglecting heavy weighted chins and rows :




-Alternate db curls

70 x 10

-Concentration curls

right arm :70 x 3 ---> 55 x 2
left arm : 70 x 4 ---> 55 x 2
right arm : 70 x 2--> 55 x 2
left arm : 55 x 9

I did some Preachers too with a 65 lb db , i didnt count reps or sets , that ´s why i didnt post it here or in my journal

[Latinner]

I'm increasing the weight to 12kg, and reducing the sets and reps to 2 x 6.

With the three exercises, I'll be doing 6 sets in total.

I aint doing any pull ups and the like, that's not what I call pumping iron, and pull ups tend to make people defined not bulky.

[A-rod]

Originally posted by Latinner
I'm increasing the weight to 12kg, and reducing the sets and reps to 2 x 6.

With the three exercises, I'll be doing 6 sets in total.

I aint doing any pull ups and the like, that's not what I call pumping iron, and pull ups tend to make people defined not bulky.

Right on , 6 sets heavy sets are enough



Pullups making people defined ? no exercise will make people defined , it `s about eating less than you burn .

If it ´s too easy , starp some weight on and rep to sets of 4-6 reps with heavy ass weigths will work best , as long as you can pull yourself all the way up ....

[SDFlip]

Originally posted by Latinner
I aint doing any pull ups and the like, that's not what I call pumping iron, and pull ups tend to make people defined not bulky.

? nothing will make you defined except for eating less and cardio


if you can do more than 6 pullups, add weight.

how's that for iron....

[Latinner]

Yeah true, but when I said defined, I actually meant like a swimmer.. you know what those sort of very high rep exercises do to you. Everyone i've seen doing pull ups dont have bulky arms..

[SDFlip]

Originally posted by Latinner
Everyone i've seen doing pull ups dont have bulky arms..

Everyone i've seen eat is fat. that doesn't mean if i eat i'm gonna get fat.


drop curls for a month, do weighted pullups and reverse grip rows and see your improvement.

I guarantee it!

test your one rep max on barbell curls before and after.

[Latinner]

Pullups make biceps bulk up?

I've looked through the bicep workouts on bb.com and none of them include pullups..

[jino]

Originally posted by Latinner
And are you guys saying conc curls are pointless?

In terms of mass, in my opinion, YES.

[Luther1921]

Originally posted by Mikey1


the best bicep workouts are chinups, pullups and BB rows

Maybe for an advanced bodybuilder, indirect work might be enough for biceps. But I guarantee that every beginner will benefit more from doing curls than not doing them.

[SDFlip]

Originally posted by Luther1921
Maybe for an advanced bodybuilder, indirect work might be enough for biceps. But I guarantee that every beginner will benefit more from doing curls than not doing them.

I used to think that. That's when i was brainwashed by bodybuilding mags by Weider

i stoped doing curls all together and hit the pullups and rows hard with a reverse grip.

My bicep size and strength is better than ever.


- Luther - i have a question about your stats - you claim you bench 225*6 but can only do dips with 50extra lbs 6 times?

doesnt make sense. I can do dips with 100 lbs on my waist for 5 reps and I cant do 225 more than 3 times for reps right now. All your lifts dont add up.

and you are 20 lbs lighter than me and a few inches taller. Whats up?