Powerlifting & Biceps Training

[PoweredUp]

How important is biceps training when it comes to powerlifting? I just read an article where Ed Coan stated that he never specifically targets biceps because he feels that they are nothing more than "ornaments on a Christmas tree."

I currently train my biceps each week with barbell curls and hammer curls, but I was wondering if they might get all the work they need from other exercises like chin-ups and underhand barbell rows. I don't want to totally ignore my biceps, but if they'll grow just fine through my other exercises then I'd prfer to trim the fat so to speak. Here is a look at my current routine:

MONDAY
Bench Press
Push Press
Barbell Extensions
Weighted Crunches

TUESDAY
Back Squats
Deadlifts
Chin-Ups
Barbell Curls

THURSDAY
Incline Bench Press
Behind-the-neck Press
Close-Grip Bench Press
Seated Calf Raises

FRIDAY
Front Squats
Power Cleans
Barbell Rows (underhand)
Hammer Curls

If I can ditch the bicep exercises, then I'd probably add dumbbell rows and some weighted hypers. What do you guys think?

 

[Scotsman]

For straight powerlifting you don't need to do any additional bicep work. Heavy pulls and rows will build up the strength needed to hold the weight. Plus it's not like doing curls with 50lbs is going to help you deadlift 400lbs.

Cheers,
Scotsman

 

[war_machine31]

if you don't already, you could do weighted chin-ups.those hit the bi's good.that looks like a good workout program too.

 

[the_alcatraz]

For straight powerlifting you don't need to do any additional bicep work. Heavy pulls and rows will build up the strength needed to hold the weight. Plus it's not like doing curls with 50lbs is going to help you deadlift 400lbs.

^^ Agreed....

However, forearms are really important for powerlifting...

 

[PoweredUp]

^^ Agreed....

However, forearms are really important for powerlifting...

I was thinking of continuing to do hammer curls for that very reason as they hit the brachialis pretty well. I also feel like my forearms get killed on deadlifts and chin-ups.

 

[PoweredUp]

For straight powerlifting you don't need to do any additional bicep work. Heavy pulls and rows will build up the strength needed to hold the weight. Plus it's not like doing curls with 50lbs is going to help you deadlift 400lbs.

Cheers,
Scotsman

That's what I figured. I typically finish with about 150 lbs on the barbell curl for 4-5 reps, but lately my left bicep has been hurting like hell (probably strained). I think I'll ditch the bicep exercises for my next cycle and see how things go.

 

[Style]

Good question, I was thinking myself that they don't really help. I think I'll keep training them though just because I wouldn't like to have a weak body part.

 

[Powerbuilder333]

I believe Westside does Hammer curls every once in awhile.

 

[SouthernLord]

How important is biceps training when it comes to powerlifting? I just read an article where Ed Coan stated that he never specifically targets biceps because he feels that they are nothing more than "ornaments on a Christmas tree."

I currently train my biceps each week with barbell curls and hammer curls, but I was wondering if they might get all the work they need from other exercises like chin-ups and underhand barbell rows. I don't want to totally ignore my biceps, but if they'll grow just fine through my other exercises then I'd prfer to trim the fat so to speak. Here is a look at my current routine:

MONDAY
Bench Press
Push Press
Barbell Extensions
Weighted Crunches

TUESDAY
Back Squats
Deadlifts
Chin-Ups
Barbell Curls

THURSDAY
Incline Bench Press
Behind-the-neck Press
Close-Grip Bench Press
Seated Calf Raises

FRIDAY
Front Squats
Power Cleans
Barbell Rows (underhand)
Hammer Curls

If I can ditch the bicep exercises, then I'd probably add dumbbell rows and some weighted hypers. What do you guys think?

Man.... I really like that split you got there. No BS just hard work. How is your recovery training at that frequency?? Maybe rotate the underhand barbell rows with some high(er) rep db bent over rows. These done for set of 15-20 have made my forearms thick and I have noticed a carry over to my pulling numbers numbers, especially my chins. I go heavy with these.

 

[PoweredUp]

Man.... I really like that split you got there. No BS just hard work. How is your recovery training at that frequency??

I have modified my routine a bit since then. I have ditched inclines entirely for now, since (according to Mark Rippetoe) there is no need for the incline bench if you do flat bench and overhead presses in your normal routine. I have also done away with the barbell curls, although I will occasionally do some hammer curls just to ensure that my forearms are styaing strong.

As for my recovery, I tend to alter my routines every 8 weeks or so and I don't have any problems during that time. After 8-9 weeks, I will typically begin my periodization phase by dropping the weight to 60% of my current 1RM and then trying to inclrease my 1RM by 30 pounds or so by the end of the next 8 weeks.

 

[BackAtIt57]

For straight powerlifting you don't need to do any additional bicep work. Heavy pulls and rows will build up the strength needed to hold the weight. Plus it's not like doing curls with 50lbs is going to help you deadlift 400lbs.

Cheers,
Scotsman

I agree... Most push, pull exercises hit your biceps.

I also agree with the comment about DL, but with bench press your biceps actually help get you past your sticking point.

 

[Elementality]

I haven't done a single isolated bicep exercise in 6 - 7 months since i started doing 5x5 style lifts. My buddy who I arm wrestled 1 year ago always beat me, and pretty badly too. He has continued to do all his half ass benches, tri pull downs, bi curls etc. No squats, no deads, no rows... (and he actively lifts) I arm wrestled him a few days ago and BRUTALLY DESTROYED HIM with both arms in a matter of seconds. One year ago I could barley do 3 real pull ups now I can do 10 with ease and I haven't done pull ups the entire year...

That blew me away, and I actually looked at my arms and noticed they have actually become pretty big. Never really thought to look at them because I never do isolated work for em...I think deads, rows, presses, squats make your arms grow faster than actually working them directly.

Im no expert, Im actually quite new to REALLY lifting, but, Im pretty damn sure if u just focus on yer back, legs, hips and chest/abs your arms will naturally grow in strength...worked for me big time!

 

[Scotsman]

I haven't done a single isolated bicep exercise in 6 - 7 months since i started doing 5x5 style lifts. My buddy who I arm wrestled 1 year ago always beat me, and pretty badly too. He has continued to do all his half ass benches, tri pull downs, bi curls etc. No squats, no deads, no rows... (and he actively lifts) I arm wrestled him a few days ago and BRUTALLY DESTROYED HIM with both arms in a matter of seconds. One year ago I could barley do 3 real pull ups now I can do 10 with ease and I haven't done pull ups the entire year...

That blew me away, and I actually looked at my arms and noticed they have actually become pretty big. Never really thought to look at them because I never do isolated work for em...I think deads, rows, presses, squats make your arms grow faster than actually working them directly.

Im no expert, Im actually quite new to REALLY lifting, but, Im pretty damn sure if u just focus on yer back, legs, hips and chest/abs your arms will naturally grow in strength...worked for me big time!

Functional strength comes from lifting the big compound movements. So do a lot of size gains. That's why they should always be the basis for any program no matter the goals.

Cheers,
Scotsman

 

[PoweredUp]

Thanks - that's exactly the kind of feedback I was hoping for. I really don't like doing isolated bicep curls, in fact, they seem to really irritate my brachialis and my wrists (at least when using a straight bar). I ditched my "bodybuilding" style routine about 6-7 months ago as well and began focusing completely on the big compound lifts. It's good to know that the biceps will in all likelihood take care of themselves through that process.

I haven't done a single isolated bicep exercise in 6 - 7 months since i started doing 5x5 style lifts. My buddy who I arm wrestled 1 year ago always beat me, and pretty badly too. He has continued to do all his half ass benches, tri pull downs, bi curls etc. No squats, no deads, no rows... (and he actively lifts) I arm wrestled him a few days ago and BRUTALLY DESTROYED HIM with both arms in a matter of seconds. One year ago I could barley do 3 real pull ups now I can do 10 with ease and I haven't done pull ups the entire year...

That blew me away, and I actually looked at my arms and noticed they have actually become pretty big. Never really thought to look at them because I never do isolated work for em...I think deads, rows, presses, squats make your arms grow faster than actually working them directly.

Im no expert, Im actually quite new to REALLY lifting, but, Im pretty damn sure if u just focus on yer back, legs, hips and chest/abs your arms will naturally grow in strength...worked for me big time!

 

[Tryn2]

I think hammer curls can be beneficial for powerlifting.