What is the best bicep routine?? The reps/sets and exercises. Do you guys just work your biceps just once a week?? What is the best exercise???
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Thread: best bicep routine
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05-16-2006, 05:40 PM #1
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05-16-2006, 05:46 PM #2
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05-16-2006, 05:49 PM #3
tricep+biceps
Closegrip benchpress- 4*12,6,6,10
Skull crushers- 3*8,8,10
Pressdown- 3*8,10,12
kickbacks- 2*10,10
Standing barbell curl- 4*12,6,6,10
EZ- bar preacher curls- 3* 8,8,10
Concentration curl- 3* 8,10,12
Hammer curls- 2*10,10
This is my arms workout, and it has worked great for me. Maybe next time work on posting a best quad workout thread, I sure hope you dont just train upper body.
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05-16-2006, 06:02 PM #4
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05-16-2006, 06:06 PM #5
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05-16-2006, 08:05 PM #6
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05-16-2006, 08:49 PM #7
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05-16-2006, 09:27 PM #8
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05-16-2006, 09:28 PM #9
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05-16-2006, 09:42 PM #10
Concentration curls are just meh. Best way to work biceps is pretty much what trainwreck posted but I always have BB curls in there. Best to switch those out with db curls maybe every other month for maximum bicep development. Most people agree heavy back work takes care of the majority of your bicep load just add in one good direct bicep exercise if you have a back/bi split. If you have a direct arm day I would advise you to do alternating curls (bb and db), incline hammer curls for outer bicep and brachialis development, and preacher curls.
5'9"
205 lbs
current status=cutting down to 190 (hopefully at 12%bf or lower)
ultimate long term goal=220 lbs at anywhere between 10-15% bf
short term goal=300 lbs on all major lifts (dead,bench,squat)(about a year away give or take)
To all you fitness models and gym pussies: your legs are a muscle group too; in other words SQUAT! It will also give you a phat ass for the chicks to look at :D
Anxiously awaiting the Zane>>>>God vs. DiamondDelts faceoff (has 10 e-bucks on Zane :D)
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05-16-2006, 09:49 PM #11
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05-16-2006, 10:01 PM #12
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Originally Posted by ultraMagnetical
Besides, don't just look to isolation exercises to get huge gains in your biceps. Heavy compound lifts like in much, if not all, back training will definitely add mass to your arms as you progress.Shut up and train. - ANIMALPAK.com
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05-16-2006, 10:19 PM #13Originally Posted by FredPBull
You might enjoy repeating yourself; I don't plus I thought this forum was for people with genuine/unique questions. If this person did some reseach then he would have found many threads on the subject with information.
One of the rules in the EXERCISE Forum is to do your reseach first before posting.
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05-16-2006, 10:19 PM #14
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05-16-2006, 10:22 PM #15
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05-16-2006, 10:31 PM #16
my best biceps routine =
2 x chin ups
2 x incline dumbell curls
2 x hammer curlsI have been Michael's number two guy for about five years, and we make a great team. We're like one of those classic famous teams. He's like Mozart and I'm like Mozart's friend. No, I'm like Butch Cassidy and Michael is like Mozart. You try and hurt Mozart, you're gonna get a bullet in your head, courtesy of Butch Cassidy.
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05-16-2006, 10:46 PM #17
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05-16-2006, 11:14 PM #18
yeah yeah ok guys shut up about componds and how great they are for a second. sure there great but were just talking about a bi work here arent we?? Do some heavy ass barbell curls with a bit of cheat in them followed by forced reps for 6 sets. then do db hammer curls when you cant go up all they way at the end do half reps followed by quarter reps to failure for 3 sets then hit the close grip reverse curls in the same fashion with a bb if those bis arent blown like never befor you didnt give your all. no workout is any good if you cant give it everything.
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05-17-2006, 02:20 AM #19
i wud prefer...
- standing barbell
- preacher curl
- hammer curl
but the main point is u shud do any excersice with ur mind and body connection.. just concentrate on ur pump and u will know the effects sooner or laterIf you want to feel rich, just count all the things you have that money can't buy!!!
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05-17-2006, 02:25 AM #20
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05-17-2006, 02:34 AM #21
The best bicep routine is not just compounds, and it's not just free weight curls. It's doing a compound or two that hits biceps, THEN doing a free weight curl exercise or two, THEN doing a cable bicep exercise or two (constant tension). If you do two of each of these, they should be different enough from each other in hand position so that you work both sides of the biceps (hammer vs supinated).
That's my story and I'm sticking to it! you dogmatic, narrow minded, rigid thinking elitists!
Time To Re-Schedule
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05-17-2006, 02:42 AM #22
this is a great workout!! I just been trying this for a couple of days and my arms are cramped like never b4!!! but thats just me...try it...and get in to the exercises archives in the site and cuild ur own routine try diffrent exercises and find out by your self but is best for you...
George S. Patton
"No bastard ever won a war by dying for his country.
He won it by making the other poor dumb bastard die for his."
"שמע ישראל"
the last words of a dying MAN
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05-17-2006, 06:52 AM #23
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