Note, this is 13 sets, I sometimes only do 10-12 if I feel they are sufficiently pumped (again, being a smaller muscle)
I would like some input, or sample routines that have worked for you (and if you women include your weights, I will try not to let it damage my ego too much LOL ... I have noticed that often women are really good at curls on a pound for pound basis)||209.180.135.131||reg||
Z||000001||PT101||06-16-2000||07:58 AM||pt10101@yahoo.ca||AZ
Couple of comments. You seem to be working your bi's from just one direction. I would definitly add hammer curls to your routine, and add some cables too. Overhead cable curls are a great way to finish + do one handed cable or two handed bar curls inplace of your dumbell/straight bar curl.
Another little twist you can throw into your dumbell curl is to start with the weights up at your shoulders and then alternate down/up rather that the usual up/down, really gives a good pump.
Remember Variety is the spice of life.
My routines vary depending on if I work them with shoulders or on a tri/bi combined workout.
With shoulders it would be something like:
Straight Bar or Dumbell Curls 3x8-10
Hammer Curls 3x8
Overhead Cable 3x12
With Tri's I go for 4 maybe 5 different exercises depending on if I superset with tri's or do one then the other.
Example
Straight Bar Cable - 4x10
Dumbell Curls 3x8
Hammer Curls 3x8
One hand cable curls 3x10
overhead cable curls 3x12
It seems like a lot, but I find it takes alot to get my bi's really pumping
21's work well to, but I wouldn't suggest you do them for more than 3 weeks in a row, you muscles seem to get use to them fast.
A guy at the club I go do also recommended supersetting straight bar curls, with reverse grip forearm curls, but I haven;t tried that yet.
PT101||209.226.65.11||reg|| Z||000002||WarLobo||06-16-2000||11:37 AM||warlobo@operamail.com||Man do I hear you AZ, my bi's are also a "weak link". One thing I have changed is to make sure I do not over train them. You mentioned you hit them on a day other than a back day. Well as you know, working your back will work the heck out of your arms. I used to do arms on chest day, but this last year I stopped doing bi's on chest day and did a few set of them on back day. I've seen MUCH better progress. Three, MAYBE four sets, of any style of curl. I mix them up from workout to workout - preacher bumpbells, hammer, straight bar, use the incline bench for curls as well, it will maximize the time under tension for your arm and help take the shoulder out of the lift. Cable curls, like I said, all kinds.... But my main point was that for me, I was just way over training them cause I WANTED BIG GUNS. Ain't that always a kick in the ass. You want something bad so you work harder at it which is almost exactly the wrong thing to do ... Fricking mental mind games your body plays on ya.
So there you have my .02
Late
Lobo
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Z||000003||MrMuscle||06-16-2000||02:33 PM||mrmuscle@robodoc.net||Im with Lobo on this one. but i prefer working my biceps on chest day. i then do 2 exercises, 6-7 sets max. i do seated incline dumbbell curls, and the all time great, standing barbell curls. and after the first exercise my arms are fried..and i have to grit my teeth to complete the other exercise.
im currently trying out a 12 week plan called "Armageddon":
Phase one
Bodypart Exercise Sets Reps
Triceps French press 2* 20
3 12,10,8
Biceps BarbellCurls 1* 20
3 10,8,6
Triceps Pressdowns 3 12,10,8
Biceps Dumb. cons. curls 3 10,8,6
Triceps Overhead barb. ext. 3 12,10,8
Brachialis Hammercurls 3 12,10,8
Forearms Wrist curls 3 12
superseth with
Reverse wrist curls 3 12
Notes: Appart from warm up sets every set should be taken to failure.
*light warm up set
Phase two
Bodypart Exercise Sets Reps
Triceps Close-grip benchpresses 2* 20
3 10,8,6
Biceps Alt. incline 1* 20
dumbbell curls 3 8,6,6
Triceps Presssdowns 3 10,8,6
Biceps Barbell preachercurls 3 8,6,6
Triceps Two-Hand dumb. ext. 3 10,8,6
Brachialis Reverse barbellcurls 3 8,6,6
Forearms Wrist curls 3 12
superseth with
Reverse wrist curls 3 12
Notes: Appart from warm up sets every set should be taken to failure.
*light warm up set
and so far it has worked GREAT
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"Pain, is only weakness leaving your body"
"...damn you for not giving my TEST" - Metallica
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Z||000004||JayeLynn||06-16-2000||02:49 PM||greyvulf@hotmail.com||AZ -
My initial response is that you're working too hard. ...and I don't say that often. I think you need to raise your weights and drop one of those sets. I'm with Lobo as well on the bodypart combo: you can accomplish a lot by working your bi's on back day. Also, nobody yet has made any references to the development of the brachialus. In the same way the soleus will push out the gastroc's, the brachialus will build up the biceps. Add reverse curls to your routine taking special care to minimize incorporation of the radialbrachialus, keeping your shoulders out of the picture and following all of the same form rules you're using on the rest of the exercises. Building up the brachialus will give you more ammo in your upper arms.
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Feel Free to Underestimate me ;)||129.80.22.140||reg||
Z||000005||AZ Trainer||06-16-2000||03:17 PM||fiedor@hotmail.com||thanks for the tips, I will digest all that and see if I can incorporate it into my lifting... but a few points
1) I often do hammer curls and also supination curls (I just listed some standards, but I do hammers probably every other workout)
2) I used to do a push-pull, where I did biceps after back ,and it was tough, but again my endurance faded even quicker then... plus I really like doing one muscle group per day (or two small ones) as this has helped in all other aspects of my training
3) I may try Js suggestions, do a few less sets and get into the heavier weights sooner... plus I havent been doing reverse curls, so I will try that too (although hammer curls give you some of that benefit)
War Lobo, I hear you man... aint it a b**** when bis are your lagging muscle group? LOL
at least I havent heard from some 140 lb woman lifting the same weights as me (though I know they are out there) so my ego still isnt too bruised LOL
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A Hard Woman is Good to Find||209.180.140.65||reg||
Z||000006||AZ Trainer||06-19-2000||03:04 PM||fiedor@hotmail.com||bump this
as I am looking for more input ||63.225.204.232||reg||
Z||000007||JayeLynn||06-19-2000||03:53 PM||greyvulf@hotmail.com||don't forget to post changes you make in your routine and outcomes resulting.
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Feel Free to Underestimate me
||129.80.22.140||reg||
Z||000008||MS||06-19-2000||04:24 PM||mad.scientist55@hushmail.com||I'm also in the WarLobo camp. Choose as many 'bicep intensive' back exercises as you can. Pulldowns/chins,bent rows, one armed rows all with a variety of grips. For instance if you do neutral-grip chins (palms facing eachother), follow with maybe reverse grip bent-over rows (hits the brachialis a bit more) and finish with on-armed rows, palms facing towards your knees. Next week mix the grips around again. Finishing a back workout with palms-toward-you chins always give the biceps a superb blast. You shouldn't need more than one really intense exercise of 3-4 sets for biceps at the end of this to get those guns to grow. If that doesn't work, get some synthol...........
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The Mad Scientist
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