Ultimate super duper looper kablooper bicep blammer workout

[$AJ]

1set bb/db curls + 2x rest paused

-slow negative (4-6seconds)
-6-8reps + 2-4reps + 2-3reps


1set db hammer curl + 1x rest paused
-slow negative (4-6second)
-6-8reps+2-4reps


done

[DiamondDelts]

Originally Posted by $AJ

1set bb/db curls + 2x rest paused

-slow negative (4-6seconds)
-6-8reps + 2-4reps + 2-3reps


1set db hammer curl + 1x rest paused
-slow negative (4-6second)
-6-8reps+2-4reps


done

Oh lord.

[Doctor Deadlift]

AJ, can you explain this in a little more detail for us retards? Thanks buddy...

[$AJ]

Originally Posted by DiamondDelts

Oh lord.

if your biceps arn't fried after that and you can keep on lifting, then you have to be doing somethign wrong

[$AJ]

Originally Posted by Doctor Deadlift

AJ, can you explain this in a little more detail for us retards? Thanks buddy...

pick up db
curl db for 6-8reps making certain to have a slow negative (4-6seconds on each negative.....negative being where you lower the weight)
put down db and deep breaths for 15-20seconds
pcik up db, curl (w/ slow negative) for 2-4reps
put down db, deep breahs for 15-20seconds
pick up db, curl (w/ slow negative) for 2-3reps


rest


pick up db
hammer curl db for 6-8reps w/ slow negative
put down db and deep breaths for 15-20seconds
pick up db, hammer curl for 2-4reps w/ slow negative

done.

[khocha]

damn dog-crappers

[_Dominik_]

Originally Posted by $AJ

if your biceps arn't fried after that and you can keep on lifting, then you have to be doing somethign wrong

You're a rest-pause fan too? It's a great way to inflict pain on yourself and when you've done a few sets like that you leave the gym feeling like you gave it close to 100%. Not something I'd recommend guys do every workout, but I like to do it at least every week in one of my workouts.

[$AJ]

most people over-use stuff like rest pausing and slow negative; the key is to do it in moderation and properly use it........doggcrapp skirts that fine line between overtraining and not overtraining.......myself, i've had to change it a bit to suit my tastes because i find it brings me too close to that line.

[_Dominik_]

Originally Posted by $AJ

most people over-use stuff like rest pausing and slow negative; the key is to do it in moderation and properly use it........doggcrapp skirts that fine line between overtraining and not overtraining.......myself, i've had to change it a bit to suit my tastes because i find it brings me too close to that line.

Here's my take on it. You obviously can't train near 100% intensity every workout because you'll eventually burn out, especially if you're not resting much between workouts. So I'll do it with a smaller muscle group one week like bis, tris, or shoulders (dropsetting, supersetting, rest-pause, slow negatives, etc.), then a larger muscle group the following week like back or chest, then a smaller muscle group, etc. Blasting your biceps that way every 2nd or 3rd week is fine in my book if you can handle it.

I learned a while back that's a good idea to basically split your workouts up into 2 or 3 categories where you regulate the intensity and work your way up to a hardcore workout over a week or fortnight.

[Rocky_Maivia]

Originally Posted by $AJ

1set bb/db curls + 2x rest paused

-slow negative (4-6seconds)
-6-8reps + 2-4reps + 2-3reps


1set db hammer curl + 1x rest paused
-slow negative (4-6second)
-6-8reps+2-4reps


done

my warmup is harder than that <insert_gay_bent_wrist_emoticon>

[Uriel_da_man]

Originally Posted by khocha

damn dog-crappers

^^^^

[Rokk]

Too time consuming. Just do one rep, moderately heavy weight, 90 second negative (use Arm Blaster for best results). Done. If you haven't torn loose a tendon by then, you've done something wrong.

[BernieD]

So only 5 sets total for the biceps???? I guess doing negatives like that you'll fry em pretty good. My bicep workout is tomorrow, I'll have to try this

[$AJ]

Originally Posted by Rocky_Maivia

my warmup is harder than that <insert_gay_bent_wrist_emoticon>

lmao

[Old Man Big]

Originally Posted by $AJ

1set bb/db curls + 2x rest paused

-slow negative (4-6seconds)
-6-8reps + 2-4reps + 2-3reps


1set db hammer curl + 1x rest paused
-slow negative (4-6second)
-6-8reps+2-4reps


done

i like the name of the workout!!

[Cell-Tech]

Originally Posted by $AJ

pick up db
curl db for 6-8reps making certain to have a slow negative (4-6seconds on each negative.....negative being where you lower the weight)
put down db and deep breaths for 15-20seconds
pcik up db, curl (w/ slow negative) for 2-4reps
put down db, deep breahs for 15-20seconds
pick up db, curl (w/ slow negative) for 2-3reps


rest


pick up db
hammer curl db for 6-8reps w/ slow negative
put down db and deep breaths for 15-20seconds
pick up db, hammer curl for 2-4reps w/ slow negative

done.

and a dumbell is...

[VaporV]

Originally Posted by Cell-Tech

and a dumbell is...

shrug, heres a rough estimate...

about 80% of the human population

[Cell-Tech]

Originally Posted by VaporV

shrug, heres a rough estimate...

about 80% of the human population

Including the teen section posters


We have a hypocrite

[niceasey]

Well, I gave these a bash today and































will be doing them again!! My arms were absolutley buggered at the end.

[XtremeBody510]

Damn i got a pump out of that!!!!!!!!!!!!!!!!!!

[mrxbryan]

Looks like a good bicep workout. A few questions tho: 1) Is this routine recommended for everyone? 2) What does this routine accomplish?

[BernieD]

I was just about to go to the gym a half hour ago and try this out before I friggin realized it's Sunday and the stupid ass gym closes at 6pm on weekends. $#@#$@% them Real pissed right now lol. Guess it'll have to wait till tomorrow

[aiwass]

Originally Posted by mrxbryan

Looks like a good bicep workout. A few questions tho: 1) Is this routine recommended for everyone? 2) What does this routine accomplish?

It's Doggcrapp (DC), one of the most popular (and, arguably, effective) routines out there today. As for what it can accomplish, check out a certain 300 lb behemoth by the name of Dante, or any of the other big dudes over at www.intens************...

Some may be of the persuasion that it's 'easy' with just one set, but they will all think otherwise once they have tried it. First you do a full (fairly high rep) set to absolute failure using very slow, controlled negatives. Then, without putting the weight down, take 12-15 deep breaths and proceed to pump out another set (of considerably fewer reps, obviously) to absolute failure. This was the first rest pause set. Now take another 12-15 deep breaths (second rest pause) and force yourself to perform another few reps to absolute and total failure, then perform a 20 second static hold. Then it's time for extreme stretching.

It may seem like 'just one set' (excluding a few warm-ups, of course), but trust me, do it intensely enough, and you will want to die...

[rng916]

With the negatives, becareful with hyper-extension. I know you are thinking "why would I worry about such a thing with a slow movement?" Your arms get very tired from this workout and sometimes serious injuries may occur. Just becareful kids!

[Actual Size]

Originally Posted by rng916

With the negatives, becareful with hyper-extension. I know you are thinking "why would I worry about such a thing with a slow movement?" Your arms get very tired from this workout and sometimes serious injuries may occur. Just becareful kids!

LOL!

[DiamondDelts]

Originally Posted by rng916

With the negatives, becareful with hyper-extension. I know you are thinking "why would I worry about such a thing with a slow movement?" Your arms get very tired from this workout and sometimes serious injuries may occur. Just becareful kids!

I don't think Aj has even heard of the word hyper-extension.

[rng916]

Originally Posted by DiamondDelts

I don't think Aj has even heard of the work hyper-extension.

rofl, why do I tend to agree with that?

[$AJ]

Originally Posted by rng916

With the negatives, becareful with hyper-extension. I know you are thinking "why would I worry about such a thing with a slow movement?" Your arms get very tired from this workout and sometimes serious injuries may occur. Just becareful kids!

hyperextension on preacher curls, yes, but regular db curls.......huh and how?

Originally Posted by DiamondDelts

I don't think Aj has even heard of the word hyper-extension.

[mrxbryan]

Is this routine recommened for biceps everytime? Or like once a month?

[MrSinister]

back work only, no bicep isolating...
best results