Thread: Biceps

Originally Posted by Dont wanna be old

Don't over work/train those guyz .

Old school routine or just mine .

Arm day :
Chin ups
Hammer curls
Smith machine curls
3 sets each.. NO MORE !!

Triceps at will or between sets .

Most guys get some Bicep stimulation on back day ?

smith machine curls huh...like drag culs, where your elbows go back instead of stationary... merit there.. puts em into a stretch position with a bonus of wrists curled back to the floor, similar to inc bench dumbbell curl..i like it. im gonna try that.....in my twenties I was paid out for having small arms from the big fellas... wasn't until I dropped the weight, increased rep range 8 to 12, lost my ego and introduced inc dumbbell curls that my arms arnt a weak point anymore. if anything, probably best bodypart.. of course, massive triceps help..which seem to thrive on low rep heavy as fk weight.. 6 to 8 reps...
I barely train biceps either... back day and being a massive wanker hits em well........

Originally Posted by Jay0536

Hopefully this is the right place for this topic. I have always had trouble getting my biceps to grow. I do about about 4-5 different curl variations. I'm looking for something different to help them grow. Any help guys?

hows ya triceps? they are a much bigger muscle.. often undertrained by youngsters who spend way too much time on biceps....have a look at a bicep, any bicep...it really is a tiny muscle....being so small it repairs faster than say a quad... in your split. try two workouts, one for reps.. like a pump..it will expand the tight muscle fascia.. not too much volume.. once pump is achieved, your done....triple drop sets, cable curls, wat eva..just fill em up with blood...I do this with back...
other workout 8 to 12 reps to failure..
id go two ezi curls. fail in 8 to 12 range
two incline dumbbell curls. hit that stretch deep. power out of stretch position. kinda like a drag car.. full throttle from start.. 8 reps drop setted with 5 reps...
two lying down curls. or a similar peak excersize.. preacher perhaps.. 8 to 12 reps..
hama curl drop set with a rope on a cable machine.
wrist curls x2
rev wrist curls...
this workout goes well with chest...

over training of biceps themselves, not such a problem. its the tendons and joints that fk ya!!! if biceps are still sore after 4 days. you have over done it....

900212.jpg
yeah. its my last bulk. so not currant.. but relevant

Originally Posted by Torcha

hows ya triceps? they are a much bigger muscle.. often undertrained by youngsters who spend way too much time on biceps....have a look at a bicep, any bicep...it really is a tiny muscle....being so small it repairs faster than say a quad... in your split. try two workouts, one for reps.. like a pump..it will expand the tight muscle fascia.. not too much volume.. once pump is achieved, your done....triple drop sets, cable curls, wat eva..just fill em up with blood...I do this with back...
other workout 8 to 12 reps to failure..
id go two ezi curls. fail in 8 to 12 range
two incline dumbbell curls. hit that stretch deep. power out of stretch position. kinda like a drag car.. full throttle from start.. 8 reps drop setted with 5 reps...
two lying down curls. or a similar peak excersize.. preacher perhaps.. 8 to 12 reps..
hama curl drop set with a rope on a cable machine.
wrist curls x2
rev wrist curls...
this workout goes well with chest...

over training of biceps themselves, not such a problem. its the tendons and joints that fk ya!!! if biceps are still sore after 4 days. you have over done it....

Triceps are growing good very full. I do like the looks of the routine you have put together. I will use it next bi-day. Thank you!!

Thanks for all the replyes gentleman

I always start with a good pre fatigue to get a pump then follow with a couple good isolation movements. I still put my back to a wall to keep my elbows in place and ensure i get a good focused movement/contraction. I read an article a long time ago where Lee Priest talked about his routines and his bicep workouts where he said standing barbell curls are a must... I agree and have had good results from them.