Beast, bicep training question

Ive been training for powerlifting ever since i started lifting, and because of that ive pretty much skipped over bi's since i started (didnt really see them being used alot in any of the movements). But ive started putting htem in my program recently.

Youve got some pretty sick guns, mind sharing some wisdom on bicep training?

SlavikHavik said:

Ive been training for powerlifting ever since i started lifting, and because of that ive pretty much skipped over bi's since i started (didnt really see them being used alot in any of the movements). But ive started putting htem in my program recently.

Youve got some pretty sick guns, mind sharing some wisdom on bicep training?

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No problem brother!! Glad to help! ThanX for the kind words also! Im pretty sure youd notice a major difference if you started training the biceps seperately. I know, for me, I wouldnt get near the amount of arm growth, if any, without direct arm work. My biceps get hit hard with the heavy back training also, but its the individual work that really makes the difference for me. Ive always stuck to a minimum of 12 sets for the biceps (same with the triceps). My rep range can vary greatly from set to set these days, but I made great gains in the 12-15 rep range in the past. Many of my sets are still in this range. I almost always go to complete failure on each set, or very close to it. So the 12-15 reps can be with a pretty heavy weight. Ill cheat if necessary to get those extra reps out. My main exercises have been preacher curls with the EZ curl bar, alternating dumbell curls with a twist at the top, hammer curls, and usually finishing off with double-bicep style cable curls. Ive also incorporated alot of cheat barbell curls, 21's, and a 5 set preacher curl dropset. I like this dropset alot. Basically Ill start with 5 10's on each side of the EZ curl bar, on the preacher bench, and Ill do that first set to failure, then drop a 10 off each side, the next set to failure, etc, until one plate is left on each side. Ive gotten 85 or more reps on this before. No rest between sets. Id start with more weight, but the bar I have only holds 5 dimes a side. Ive done this dropset 3 times in a row before with additional bicep work. That should give you a good idea of how I train them. A minimum of 12 all out, to failure, sets, aside from the warm-ups. Sometimes Ive hit 15-20 sets also. You can experiment with the rep ranges. Lately I use a large variety of rep ranges in my training. I also like to switch grip widths, especially on the preacher curls. Heres a few sample bicep routines from my journal:

Biceps:

Alternating Dumbell Curls:

40'sx15
55x10
55x8

Preacher Curl Dropsets:

Dropset 1:

120x17
100x16
80x16
60x16
40x20
(85 rep total,No rest, its getting way too easy, but still get a nice burn)

Dropset 2: (Unsure of the exact numbers, may have gotten them mixed with the wrong weight, still 75 reps or more, no rest)

120x17
100x9
80x14
60x15
40x20
(Still very light)

Double Bicep Style Cable Curls:

60 (per side)x15
70x15
80x15

Machine Preacher Curls (pin loaded):

120x15

Alternating Dumbell Hammer Curls:

45x12
45x10
35x12
30x12

Standing Straight Bar Curl:

75x16






Another bicep routine:

Alternating Dumbell Curls:

35x (Lost count, Over 15)
55x15
65x7
70'sx7

Preacher Curl Dropsets with EZ Curl Bar:

(No rest between sets at all)

Dropset 1:

120x18
100x11
80x11
60x14
40x20
(counting all messed up, last weeks bicep routine is a better example... 74 reps??)

Dropset 2:

(NO rest, complete failure)

120x18
100x8
80x8
60x8
40x20

(62 reps Im guessing, memory wasnt too good today, as usual)

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15

Dumbell Hammer Curls:

45x15
40x15

Wouldve done more hammer curls as well. Short on time.





Yet another bicep routine! :

EZ Bar Standing Curls:

70x15
110x15
160x12
180x9
160x15

Alternating Dumbell Curls: (with a twist at the top as usual)

45x15 Plus 5 hammer curls
55x10 Plus 5 hammer curls
60x10 Plus 5 hammer curls
35x15
60x7 Plus 5 hammer curls
75x5 Plus 5 hammer curls
60x7




Another bicep routine:

Alternating Dumbell Curls:

35x15

Twenty-Ones: (7 reps at three ranges of motion)

147x21
157x21 (Both PR's since I never really went heavy on the movement in past)

Barbell Curl:

167x7 (Was going to do 21's, but wasnt feeling it)

Alternating Dumbell Curls:

50x15
60x8
55x9

Dumbell Hammer Curls:

75x12
95x6

Double-Bicep Style Cable Curls:

60 (per side)x15
80x15



Yet another bicep routine:

Biceps:

Seated Alternating Dumbell Curls:

30'sx50 (Arms hanging to sides at certain intervals for rest)
30x19

Standing Alternating Dumbell Curls: (Always with a twist at the top)

40x8 +5 hammers

Double-Bicep Style Cable Curls: (Shoulder pain when curling normally)

60 (per side)x15
80x15
100x14
110x7
90x12
80x15
80x17



Another!:

Straight Bar Cable Curls:

120x15
140x15
160x20

Alternating Dumbell Curls:

45x12.5 (arms very tight)
50x10.5
55x8

Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7

Double-Biceps Style Cable Curls:

70(per side)x15
80x15
90x15


You can see theres a good deal of variety, and my bicep routines are not pre-planned. I just train on instinct these days, and make sure to get the work in. I always train them to complete exhaustion. That should give you a good idea of the way I train them though. You can see the rep ranges vary also, but lots of 12 and 15 rep sets still in my routine. With the hammer curls I bring them up to around nipple level, and with the heavy weights will use body momentum to keep them moving:

A few pics of my general form. Not actually curling in the pics, just holding positions:







Here are the two different grip widths I use on preacher curls. I switch it up.:


Close grip:





Wide grip:




Hope that gives some answers to your questions! If you have anymore just post them. ThanX again for the encouragement!! KEEP KILLING THAT SHIT!!

beast, whenever i read one of your workouts i get super hungry
timberlodge must have your training shcedule down pat, lol

Thanks alot man, really appreciate the reply.
Ill let you know how things go

Beast, you have a big back and a big chest, what's your arm size.

d3track said:

beast, whenever i read one of your workouts i get super hungry
timberlodge must have your training shcedule down pat, lol

Click to expand...

Timberlodge? Got to feed that hunger brother!! KILL THAT SHIT!!

SlavikHavik said:

Thanks alot man, really appreciate the reply.
Ill let you know how things go

Click to expand...

Anytime brother!! Keep me updated! Heres my bicep session from 2 days ago:

Alternating Dumbbell Curls:

35x15

Standing EZ Curl Bar Curls:

100x15
120x15
140x15
160x13
180x6

Alternating Dumbbell Curls:

60x8

Standing EZ Curl Bar Curls:

140x11

Alternating Dumbbell Hammer Curls:

45x15
65x13
80x12
105x5

Double Bicep Style Cable Curls:

70 (per side)x15
80x15
90x15
100x11

(16 sets)


Keep KILLING that shit!!

yomama said:

Beast, you have a big back and a big chest, what's your arm size.

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ThanX brother!! Much appreciated! The same as the stats in my signature, last I measured:

Stats: 5'8 195-200lbs 18 1/2 inch arms (cold and flexed) 49" chest and 26" legs

Ive measured them at 19" with a pump. I expect to hit 18 3/4 cold in the next few weeks possibly (and break 400 on bench), if this current M1T cycle works out like the last two did. This is my third low dose M1T cycle and on the last 2 I gained 1/4 inch on the arms, along with some large strength gains. A few other size gains too. Keep KILLING that shit!!