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  1. #1
    Train smarter, not harder $AJ's Avatar
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    Ultimate super duper looper kablooper bicep blammer workout

    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
    <->
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  2. #2
    Ghost Negger DiamondDelts's Avatar
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    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.
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  3. #3
    Hungry Doctor Deadlift's Avatar
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    Wink

    AJ, can you explain this in a little more detail for us retards? Thanks buddy...
    Sox Shock the World
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  4. #4
    Train smarter, not harder $AJ's Avatar
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    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
    <->
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  5. #5
    Train smarter, not harder $AJ's Avatar
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    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.
    <->
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  6. #6
    The Pride of Pakistan khocha's Avatar
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    damn dog-crappers
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    Moderator Dominik's Avatar
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    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.
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  8. #8
    Train smarter, not harder $AJ's Avatar
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    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.
    <->
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  9. #9
    Moderator Dominik's Avatar
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    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.
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  10. #10
    Laying the Smackdown. Rocky_Maivia's Avatar
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    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>
    neg reds on sight crew
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  11. #11
    Keto FTMFW! Uriel_da_man's Avatar
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    Originally Posted by khocha
    damn dog-crappers
    ^^^^
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  12. #12
    Polish Hammer Rokk's Avatar
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    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.
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  13. #13
    Lookin at the Big Picture BernieD's Avatar
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    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
    The complete shoulder and RC injury thread, written by myself:
    http://forum.bodybuilding.com/showthread.php?t=529968 (MASSIVE NEW UPDATE AS OF 10/6/05)

    Form is paramount.

    Focus, focus, focus.
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  14. #14
    Train smarter, not harder $AJ's Avatar
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    Originally Posted by Rocky_Maivia
    my warmup is harder than that <insert_gay_bent_wrist_emoticon>
    lmao
    <->
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  15. #15
    Registered User Old Man Big's Avatar
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    Talking

    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!!
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  16. #16
    Dat Dere Cell-Tech Cell-Tech's Avatar
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    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...
    "Adversity reveals genius, prosperity conceals it."

    Think about what you want in life. Then ask yourself what you're doing to achieve it.
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    Registered User VaporV's Avatar
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    Originally Posted by Cell-Tech
    and a dumbell is...
    shrug, heres a rough estimate...

    about 80% of the human population
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  18. #18
    Dat Dere Cell-Tech Cell-Tech's Avatar
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    Originally Posted by VaporV
    shrug, heres a rough estimate...

    about 80% of the human population

    Including the teen section posters


    We have a hypocrite
    Last edited by Cell-Tech; 06-25-2005 at 04:29 PM.
    "Adversity reveals genius, prosperity conceals it."

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  19. #19
    Deltology Graduate niceasey's Avatar
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    Well, I gave these a bash today and































    will be doing them again!! My arms were absolutley buggered at the end.
    http://www.myspace.com/nicholaseasey
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  20. #20
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    Thumbs up

    Damn i got a pump out of that!!!!!!!!!!!!!!!!!!
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  21. #21
    Registered User mrxbryan's Avatar
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    Looks like a good bicep workout. A few questions tho: 1) Is this routine recommended for everyone? 2) What does this routine accomplish?
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    Angry

    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
    The complete shoulder and RC injury thread, written by myself:
    http://forum.bodybuilding.com/showthread.php?t=529968 (MASSIVE NEW UPDATE AS OF 10/6/05)

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  23. #23
    Homo Homini Lupus aiwass's Avatar
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    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...
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    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!
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    Talking

    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!
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  26. #26
    Ghost Negger DiamondDelts's Avatar
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    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.
    Last edited by DiamondDelts; 06-26-2005 at 04:36 PM.
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  27. #27
    Registered User rng916's Avatar
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    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?
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  28. #28
    Train smarter, not harder $AJ's Avatar
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    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.
    <->
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    Is this routine recommened for biceps everytime? Or like once a month?
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    Yep, vegetarian. MrSinister's Avatar
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    back work only, no bicep isolating...
    best results







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