Enough for biceps?

[TheBandit]

Heres my current bicep routine...what do you guys think?

Standing Barbell Curl: 4 sets
Dumbell Curl: 3 sets
Preacher Curl: 3 sets

Thanks

 

[pstagg]

Depends on a host of factors.

What is your experience level?

How happy are you with your current results?

Are you making progress?

 

[GenetiKing]

Yes, it does depend on a lots of different variables but regardless, I would never go over 6 sets for biceps. They are a relatively small muscle group and cannot respond to the higher volume. Personally, I do 2 sets of 3 exercises, each set to total failure.

However, I'm not a "hardgainer" and I make progress with 6 sets for bi's. If you are naturally skinny and have a hard time gaining any kind of weight, you should be doing less than 6 sets for bi's but each set should always be taken to complete concentric failure.

Good luck.

 

[JG1]

I'd cut the total sets down to 5-6, and hit failure each set.

 

[gymtime]

Might want to also keep in mind strict form on your curls. A lot of guys swing the db or bar up, especially on those last couple reps.

 

[bigmag]

I personally do 10-12 sets for bi's but I'm a hargainer like what Genetiking was reffering to. If you're a beginner I'd suggest what the rest of these fella's are talking about 5-6 sets taken to failure. If you're a little more experienced but not a hard gainer I'd suggest about 9 sets.

 

[MonStar1023]

Standing Barbell Curl: 4 sets
Dumbell Curl: 3 sets
Preacher Curl: 3 sets

In my personal opinion and what has personally worked well for me that looks fine. I dont see anything wrong with the routine that you're following right now. Barbell curls are a great massbuilder for your bis, dumbbell curls work well too, and preacher curls finish off your bis. Routine looks solid way to stick to the basics!

 

[TheBandit]

ok thanks guys...thats a little weird that 6 sets for biceps is good enough? If I dropped to 2 sets each would that be enough? It seems a little low. BTW I'm 14, been bbing for a year, 5'11 195. Definitely not a hardgainer

 

[bigmag]

ok thanks guys...thats a little weird that 6 sets for biceps is good enough? If I dropped to 2 sets each would that be enough? It seems a little low. BTW I'm 14, been bbing for a year, 5'11 195. Definitely not a hardgainer

if you dropped two sets that would be enough!!!

 

[The mann]

that's almos exactly what i do,and i got good results.put your energy into two moves and you'll be fine.sometimes throw a third exercise in there but don't hurt the bi, it's a small muscle.doesn't take much to stmulate that little fucker....hahahah...

 

[The mann]

 

[The mann]

yep..

 

[TheBandit]

Fuck! I dropped to 6 sets total like you guys said, I left the gym disappointed cuz I didn't think I did enough. SO here we are a week later, and my max's on all my lift shot up! I nearly crapped myself right in the middle my curls because I was doing so much more....or maybe that was just the Triple Threat that gives me the shits....LOL


Thanks!


-Bandit

 

[GenetiKing]

Fuck! I dropped to 6 sets total like you guys said, I left the gym disappointed cuz I didn't think I did enough. SO here we are a week later, and my max's on all my lift shot up

Congrats!

 

[b fold the truth]

Below is a copy of my current bi training routine:

B True

 

[DanielBishop]

6 sets, eh?

That's interesting.... I've always done.... at least 12, but then again I don't really know what I'm doing.

What sort of rep range should we be at when we reach failure? Once Ronnie Coleman said biceps should be trained with a moderate weight, not ultra-heavy....

I'm not very happy with my arms. Maybe this could be an awakening for me....

 

[goahead]

Coleman can make his arms grow by just looking at them he has freaking talent for arms so his arms can take more reps and sets

For the average Joe it takes less sets and more weight to wake up the dragon

(with more weight i mean RELATIVE weight, i mean i couldn't curl the weight 6 reps Coleman does 15 solid reps with