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Thread: Bicep Workout

  1. #1
    Keepin Pumpin' Latinner's Avatar
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    Thumbs up Bicep Workout

    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
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    the best bicep workouts are chinups, pullups and BB rows
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    curl more weight
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  4. #4
    Keepin Pumpin' Latinner's Avatar
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    How much more weight?

    Like I said, I'm a beginner and I can't handle much more weight.
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    no more late fees ViolatorJF's Avatar
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    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.
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    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.
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    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 .......
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  8. #8
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    So your saying I should use a heavy weight for normal curls, then use less for hammers, then even less for concs..?
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    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 ???
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    Very well, can you suggest what weight for each exercise?

    And how many sets reps?
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    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
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  12. #12
    Keepin Pumpin' Latinner's Avatar
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    What's wrong with Hammers and Concs?
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    Registered User jino's Avatar
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    Nothing wrong with hammer curls...

    Concentration curls... relatively worthless for mass...
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    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
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  15. #15
    Keepin Pumpin' Latinner's Avatar
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    So is there anything good about concs??? Besides they're fun to do?
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    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.
    part of DA...keep it on the QT
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  17. #17
    Keepin Pumpin' Latinner's Avatar
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    I don't like the idea of decreasing weight to get more reps.


    And are you guys saying conc curls are pointless?
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    Thumbs up

    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
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  19. #19
    back with half the reps SDFlip's Avatar
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    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.
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    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
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  21. #21
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    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
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  22. #22
    Keepin Pumpin' Latinner's Avatar
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    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.
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    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 ....
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    back with half the reps SDFlip's Avatar
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    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....
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    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..
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    back with half the reps SDFlip's Avatar
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    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.
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    Pullups make biceps bulk up?

    I've looked through the bicep workouts on bb.com and none of them include pullups..
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    Originally posted by Latinner
    And are you guys saying conc curls are pointless?
    In terms of mass, in my opinion, YES.
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    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.
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    back with half the reps SDFlip's Avatar
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    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?
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