How do you build your biceps?

**ExtremeGenetics** · 06-07-2002, 07:49 AM

Hey, i have a guestion which form is best burn out,superset or failure because i just did burn out, and i want to know which one is the best out of these three.

**KillerTrees** · 06-07-2002, 08:28 AM

ooooo oooOOOO AAHAAAHHHH AAHHH AHAHHHHHH ooo ooOOO OOO AHAAAAAAAAH AAAH AAAH AAAHHAAAAAAAAAAAAAAAAAAH

EATING BANANAS MAKE BICEP GROSW FASTER BURNOUT OR FAIL OR ANYTHING.

**Templar** · 06-07-2002, 08:32 AM

Hi ape.

**Luke530** · 06-07-2002, 11:28 AM

Either that's ape... or another one of his buddies that has zero grammar skill.

**Deejay_Spike** · 06-07-2002, 11:54 AM

to me : non of the above three.

the only thing that has ever worked for me to get to the arms i have now is simply by doing more sets, less reps, more weight, and no failure.

**Muscles** · 06-07-2002, 10:41 PM

Originally posted by Deejay_Spike
to me : non of the above three.

the only thing that has ever worked for me to get to the arms i have now is simply by doing more sets, less reps, more weight, and no failure.

What do you mean

**Deejay_Spike** · 06-08-2002, 12:41 AM

well, he asked what was best to build the biceps, and he mentioned three things.

now IMO, none of the three are effective enough.

i got 17" biceps now, and i noticed the best results were when i did : big weights, low reps, many sets (1 minute or less rest in between sets)

burn-out, failure and supersets didn't work for me. i started out at 14", i was stuck 3 months with that because of the above three. then i went the way i train now, and i went from 14 to 17 in 6 months

i usu. do barbell curl for 5 to 7 worksets, going no higher in reps than 6, and i stay away from failure. (that doens't mean the reps are easy tho'... the weight is heavier)

**maxotatlee** · 06-08-2002, 04:38 AM

to build maximum muscle watever bodypart u must overload the muscle, this is best done in the 4-6 rep range, a great bicep workout woud be

Barbell Curls 3 sets 4-6 reps
Alternate dumbell curls 2 sets 4-6 reps

take each set to failur making sure you use a weight u can get at least 4 reps out but not more than 6

**Luke530** · 06-08-2002, 05:16 AM

Originally posted by maxotatlee
to build maximum muscle watever bodypart u must overload the muscle, this is best done in the 4-6 rep range, a great bicep workout woud be

Barbell Curls 3 sets 4-6 reps
Alternate dumbell curls 2 sets 4-6 reps

take each set to failur making sure you use a weight u can get at least 4 reps out but not more than 6

you are the biggest max-ot spammer I have ever seen. it's ok though, I like the program.

**maxotatlee** · 06-08-2002, 08:27 AM

the only reason i preach MAX OT is becuase it works, and is based on science not just myth.

**Fatal Error** · 06-08-2002, 08:32 AM

actually guys, i'm going back to max-ot myself, i tried 8-12 range for a while now and i've kinda stayed the same so...

**maxotatlee** · 06-08-2002, 08:36 AM

i tell u the thing that amazes me on these boards is the group of ANTI MAX OT bb's who obvioulsy havnt got a brain because MAX OT puts all the requirements for building muscle into effect. Some peple for instance will argue tooth and nail other programmes are better however these programmes have no scientific proof. People such as CAT are ANTI AST so seem to disagree with MAX OT simply bexause its from AST

**Luke530** · 06-08-2002, 09:48 AM

Hey, I love Max-OT... it works, i'm just saying that you preach it alot... it's just funny... but yes, I agree, the program works.

**Deejay_Spike** · 06-08-2002, 09:53 AM

how does max-ot work? by that i mean, how do you 'perform' it?

i like going low in reps : more weight = more tension, combine that with a pump and you got great gains

**Luke530** · 06-08-2002, 09:58 AM

4-6 reps to faliure - 2-2.5 minutes rest in between
usually 3 sets compound exercises, 2 sets secondary
only about 45 minutes to complete the workout
complete intnsity to faliure.

go to www.ast-ss.com and sign up for max-ot, it's free and they give you the program and all the info... it works great!

**Jacko** · 06-08-2002, 10:36 AM

4-6 reps is incredibly low, that's more for strength than increase in muscle size. i'd say roughly 8-12 reps is optimum for size.

Get squats / deadlifts etc in your routine, you may not believe me but these exercises enable your upper body to get better gains also.

**irpker** · 06-08-2002, 10:38 AM

Originally posted by Jacko
4-6 reps is incredibly low, that's more for strength than increase in muscle size. i'd say roughly 8-12 reps is optimum for size.

Get squats / deadlifts etc in your routine, you may not believe me but these exercises enable your upper body to get better gains also.

Within the 4-6 rep range, you can achieve maximum overload and higher intensity to induce muscular hypertrophy.

**Luke530** · 06-08-2002, 10:45 AM

Originally posted by Jacko
4-6 reps is incredibly low, that's more for strength than increase in muscle size. i'd say roughly 8-12 reps is optimum for size.

I'd say you have a lot to learn. You obviously don't know what you are talking about... Max-OT has been proven to work, and it works great for pretty much everyone using it... I don't know where that BS about low reps comes from, but it will probably give you the same if not better hypertrophy then 8-12 reps

**BigWard** · 06-08-2002, 10:54 AM

I wonder why little guys don't make the connection.....

They are busting away at 25 sets of straight barbell curls, using their backs more than their biceps and getting nowhere, while the huge guys with mountain-top biceps are doing complex movements like Barbell Rows, Chins, Power Cleans and maybe 6 sets (at the most) of bicep work.

How interesting!

**damnJeff** · 06-08-2002, 11:15 AM

Originally posted by Luke530

I'd say you have a lot to learn. You obviously don't know what you are talking about... Max-OT has been proven to work, and it works great for pretty much everyone using it... I don't know where that BS about low reps comes from, but it will probably give you the same if not better hypertrophy then 8-12 reps

Max OT is bull****. I'm not sayin git doesn't work, but when you come on here preaching about it w/your boyfriend saying it works for everybody you sound really stupid.

**damnJeff** · 06-08-2002, 11:17 AM

Originally posted by Deejay_Spike
well, he asked what was best to build the biceps, and he mentioned three things.

now IMO, none of the three are effective enough.

i got 17" biceps now, and i noticed the best results were when i did : big weights, low reps, many sets (1 minute or less rest in between sets)

burn-out, failure and supersets didn't work for me. i started out at 14", i was stuck 3 months with that because of the above three. then i went the way i train now, and i went from 14 to 17 in 6 months

i usu. do barbell curl for 5 to 7 worksets, going no higher in reps than 6, and i stay away from failure. (that doens't mean the reps are easy tho'... the weight is heavier)

3 inches in 6 months. Okay. How much did your bf increase too?

**Jacko** · 06-08-2002, 11:18 AM

I know exactly what i'm talking about.I know about HIT, but 4-6 reps is more likely to increase your strength than size. 3 sets of pretty intense 8-12 reps is optimal for gaining size.

**Luke530** · 06-08-2002, 12:35 PM

Originally posted by damnJeff

Max OT is bull****. I'm not sayin git doesn't work, but when you come on here preaching about it w/your boyfriend saying it works for everybody you sound really stupid.

listen bitch, I don't preach max-ot, I use a similar program to theirs and all I said is it works... Think before you speak and stop making stupid and pointless comments like that! obviously you don't know ****, so I would advise you to shut the **** up!

**Deejay_Spike** · 06-08-2002, 12:39 PM

well my bf increased 2%

**Fatal Error** · 06-08-2002, 02:42 PM

are powerlifters small? they do 1 rep sets...

**bigkid** · 06-08-2002, 03:25 PM

4-6 reps is too low and hard on your joints. Maybe on set, but not all your sets at 4-6, that is just retarded.

**CyberGod** · 06-08-2002, 04:11 PM

Originally posted by BigWard
I wonder why little guys don't make the connection.....

They are busting away at 25 sets of straight barbell curls, using their backs more than their biceps and getting nowhere, while the huge guys with mountain-top biceps are doing complex movements like Barbell Rows, Chins, Power Cleans and maybe 6 sets (at the most) of bicep work.

How interesting!

Listen to this man, he knows his stuff.

BigWard, are you a fellow abbreviator by any chance??

P.S.: To gain bicep size, increase your muscle mass in your entire body.

**BigWard** · 06-08-2002, 05:29 PM

Originally posted by CyberGod

Listen to this man, he knows his stuff.

BigWard, are you a fellow abbreviator by any chance??

P.S.: To gain bicep size, increase your muscle mass in your entire body.

Kinnda. I definatly have cut my load since I started out. Still do 2-3 sets for the majority of my excersises though. I remember one day just doing bicep work, maybe 35 sets, till I literally couldn't curl ANY weight. Back then I thought that was going to faliure and I would grow like a madman. How times have changed.....

**CyberGod** · 06-09-2002, 08:47 AM

Originally posted by BigWard

Kinnda. I definatly have cut my load since I started out. Still do 2-3 sets for the majority of my excersises though. I remember one day just doing bicep work, maybe 35 sets, till I literally couldn't curl ANY weight. Back then I thought that was going to faliure and I would grow like a madman. How times have changed.....

lol, i remember giving arms its own day and doing like 30 sets for biceps, triceps and forearms

Interesting..... I still do 3-4 sets for the major exercises, going to failure MAYBE on my last set.

Can you post your workout routine??? PM me if ya prefer.

Thanks.

**BigWard** · 06-09-2002, 07:34 PM

Originally posted by CyberGod

lol, i remember giving arms its own day and doing like 30 sets for biceps, triceps and forearms

Interesting..... I still do 3-4 sets for the major exercises, going to failure MAYBE on my last set.

Can you post your workout routine??? PM me if ya prefer.

Thanks.

Sure.........

Mon - Legs
Tue - Back
Wed- Rest
Thur- Chest
Fri - Off
Sat - Back or Chest
Sunday: Off

LEGS:

Superset: Hack Squat 3x8-10
Calf Raises 3x12-15

Superset: Front, Back or 1-Leg Squats 3x8-10
Leg Press 3x6-8

Superset: Leg Ext. (1 or 2 legs) 3x10-12
Leg Curls (same) 3x8-10

Superset: Standing Calf Raises 2x12-15
Seated Calf Raises 2x 12-15

BACK:

Superset: Power Cleans or Chins 3x5, 3x6-10
Close Grip Underhand Pulldowns 3x8-10

Bent-Over Rows or DB Rows 3x8-10

DeadLift or Curls (if I am doing Chest on Sat.) 3x5, 3x8-12

CHEST/TRICEPS/SHOULDERS:

Incline Bench 3x8-10

Incline DB Bench 3x6-10

Dips 3x6-10

Fly's 2x12

Lateral DB Raises 3x8-12

Tricep Ext. (various) 3x10-12

Tricep Pushdowns 2x10-12 (only if Back is on Sat.)

BACK/BICEPS or CHEST/TRICEPS:

I alternate these bodyparts because my chest needs most improvement and though my back is good, I believe big backs will win competitions. I just do islolation work with machines and cables and focus more and I do some sets or biceps or triceps. Though I had to set my schedule up this way because the weekend is my only chance to drive to a gym that has all these cables and machines, it worked out great for me. Also, the gym that I go to on the weekdays has very little machines, but is loaded with bumper-plates and thick floor pads so I can do all the compound movements (Power Cleans, DeadLifts, ect.) that the gym I go to on the weekend wouldn't have room for or would bitch about because it's noisy.

I like my routine split because I havn't overtrained on it yet and I have a day to use for improving a lagging bodypart. I put my leg workout on monday so I was fully refreshed and ready to work. Chest and Back are in the middle because I am working one of those twice a week, so it's not as important to be totally rested. My leg routine has been giving me the best results since I started training. After I pop a few Ripped-Fuels and get the hardcore music on my headphones going, I go at the weights with intensity that Tom Platz would be proud ofl! Ever since I started doing my leg routine I have been incredibly sore for at least 5 days after. Leg days are the days I live for!

Now it's your turn to put down all of YOUR routine :-)

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