crucial bi routine

[eat big]

my bi's havent been sore in years. i know how sore you are isnt a direct link to growth but i just wanted to destroy my bi's. so today i did a routine that concentrated on the peak of my biceps bc i am lacking in peak. here it is:

spider curls barbell( reverse/90 degree preacher curls): 12x95 10x105 10x105 8x110

hammer dumbell preacher curls: 10x35 10x35 10x35
concentration curls: 10x45 10x45 10x50
cable cambered bar 21's: 21x100 21x110 drop set with
reverse cambered cable curls

i doubt my bi's will be sore.

eat big

 

[Illuminati]

dont know exactly what you are looking for out of this thread (words of encouragement, critique of workout, new stuff to try...) i usually hit my biceps 2x a week, on tuesday and friday. on tuesday ill get them with 3 exercises and fridays with 2 (i combine the workout with back. tuesdays are more focused on bicep work, fridays more towards back work.)
but anyway, i alternate the exercises, no real reason why. i dont buy into the whole "you muscle will adapt to the lift, and you wont be able to grow" B.S. i just like variety. when you break it down, any bicep work is a curl, maybe you change your wrist a little, whatever. if this whole theory was true, once you did curls for a while, they would never grow.
now that im off subject, here is a sample of what i do...

Tuesday
Straight bar curls
Incline Seated DB curls
Spider Curls

Friday
Preacher curls with EZ bar
Standing DB's

sets/reps, done by feel. some exercises ill do 6-8, some ill do 8-10, i usually get 4 sets with all exercises, but sometimes ill only do 3. really depends on my mood. i've had great results with this. maybe it can help you out...

 

[eat big]

yeah all i was saying was that my bi's hardly ever get sore and i think this routine may have done it for me. i know there's other people out there whose bi's dont grow easily. btw i do mine 2x a week too. once with back and another day with tri's.

eat big

 

[BlondBomber]

You could try Larry Scott's biceps workout. It is a giant set of DB preacher curls, then EZ-bar preacher curls, then reverse EZ-bar preacher curls. 8-10 reps per exercise, 3 or 4 giant sets would make up the workoput. I remember the last time I tried it, it kicked my ass. The DB preacher curls pre-exhaust so well that the preacher curls were fucking hard!

 

[AEKDB]

Try this:
Bent rows 5x5
high rows 5x5
pullups 5x5 (add weight if needed)
Alternating DB cheat curls 5x5

 

[bigstve12]

if all you want us soreness, stress the negatives. This will do it for you. helps with strength gains as well

 

[eat big]

thanks guys, ill try those over the next few weeks.

 

[d3track]

Try this:
Bent rows 5x5
high rows 5x5
pullups 5x5 (add weight if needed)
Alternating DB cheat curls 5x5

ok, i see lots of this on this board, at least you have db curls in here
i wanna see some proof from all of these people who preach "no curls" bi workouts
personally, everyone i have known who had good arms did direct bicept work
if direct work is not needed, i want you prove me wrong

 

[eat big]

if you get big bi's without doing direct bi work your genetics are amazing. i agree with you d3, i always get more of a benefit from direct bi work direct towards the peak of your biceps instead of mass.

eat big

 

[JohnRobHolmes]

i have trouble getting my bi's sore as well. i cant remember the last time they actually felt worked the day after a workout. the one exception is bunnyhopping a 40 lb bike. doing that for a few hours will get my bi's sore at the elbow- but only the first few days after a two month layoff. the bunnyhop is a really violent jerk though. get violent with your bi's. stretch em out. bunnyhop a bike

 

[eat big]

haha ok thanks

 

[casualbb]

I can't get bis sore ever. It only happens when I train super-hard to failure after a layoff.

I find that if I'm gaining a lot of bodyweight, my bis will grow regardless of whether or not I actually work them. Weird, huh?

 

[wnt2bBeast]

ok, i see lots of this on this board, at least you have db curls in here
i wanna see some proof from all of these people who preach "no curls" bi workouts
personally, everyone i have known who had good arms did direct bicept work
if direct work is not needed, i want you prove me wrong

of course you need some direct bi work but most get carried away with it..i see the same guys curling 2 or three times a week rarely ever do tris let alone squat..

 

[eat big]

same here casual bb. i hardly ever get sore but i consistently get stronger.

 

[d3track]

of course you need some direct bi work but most get carried away with it..i see the same guys curling 2 or three times a week rarely ever do tris let alone squat..

that i will totally agree with!

 

[AEKDB]

D3,

I don't blame your skepticism. In recommending that workout I assumed 2 things:

1. Eat Big has been doing the "typical workout" which includes direct arm work at least twice a week but probably 3 times.

2. In paying so much attention to arms Eat Big has ignored the "body is one piece" idea, resulting in weaker shoulders and back when compared to his biceps.

By performing the rows and pull-ups first he will strength the related muscles while pre-exhausting his biceps. Then performing cheat curls will allow him to use heavier than normal weight. When I do this routine my muscles hurt deep almost as if it is the bone that hurts (similar to my legs when I do heavy 20 rep squats).

He can always alternate my workout with his direct bicep workout or do one week and switch the next.

You won't have large arms without large shoulders and back.

 

[eat big]

actually id like to think my body is quite proportionate. my back is my strongest bodypart. i can do over 30 pullups. my legs are almost too big to fit in most jeans. and my shoulders are stronger than most peoples chest. im not bragging just letting it be known that i do train my bodyparts proportionately bc my arms are worked more and require more to grow than the rest of my body. everyone is different.

eat big