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i have to train them hard bro..they used to be my lagging part..now there growing non stop.
Welcome to my Log
- Thread starter SaiBoT
- Start date
That's alot of work, there was a time i was doing 27 sets for bis and 27 for tris , though i loved the feeling afterward i was also working as a waiter and had to carry alot of plates around throughout the day so i couldn't handle it, it was just too much and my line of work didn't allow them to recover. But now that things are different (because i have more recovery time) and since you mentioned your high volume perspective, i think i'm gonna hit it hard again, the way i used to
haha you should bro..they just explode every week!
lol, my bi's are my smallest bodypart, their 14 inch it annoys me so much, im beginning to think its because i never really trained them much, now I do 4 sets of incline db curls monday and friday and i consider this alot of arm work... maybe somethin needs to change, everything else grows but my bi's stay small and grow soooo slowlyyyy
Dunno why, but my bis got big when I did a lot of sets also: 16-18, sometimes more, if I remember correctly.
I only train them occaisionally now, but I know if I wanted to I could blow them up in a short period of time by piling on the work.
I only train them occaisionally now, but I know if I wanted to I could blow them up in a short period of time by piling on the work.
haha do some before and afters of your bi's and do the routine for like 2-3 weeks and im pretty sure you'll see change!
Ok so just like i said i would....
TODAY
BB CURL
2 warmup sets
1x10 65lbs superset with inclined curl 1x8 20lbs dbs
1x10 65lbs superser with inclined curl 1x8 25lbs dbs
DBs SCOTT CURL
2x8 25's
2x6 30's
ONE ARM MACHINE CURL
1x11 30lbs
1x10 30lbs
1x9 30lbs
MACHINE SCOTT CURL
1X12 50LBS
CABLES SCOTT CURL
3x12 3plates
STANDING HAMMER CURLS
1x10 30's
1x10 30's
1x12 30's
The last exercise was all swing, but whatever it was great. Bis were so pumped that seemed like someone injected synthol into them.
TODAY
BB CURL
2 warmup sets
1x10 65lbs superset with inclined curl 1x8 20lbs dbs
1x10 65lbs superser with inclined curl 1x8 25lbs dbs
DBs SCOTT CURL
2x8 25's
2x6 30's
ONE ARM MACHINE CURL
1x11 30lbs
1x10 30lbs
1x9 30lbs
MACHINE SCOTT CURL
1X12 50LBS
CABLES SCOTT CURL
3x12 3plates
STANDING HAMMER CURLS
1x10 30's
1x10 30's
1x12 30's
The last exercise was all swing, but whatever it was great. Bis were so pumped that seemed like someone injected synthol into them.
TODAY 2nd workout
BENCH LOCKOUTS 3 inches above chest (3secs hold on lockout)
1x5 115lbs
1x5 185lbs
1x3 225lbs
1x2 245lbs
1x1 255lbs
1xfail 265lbs
BENCH LOCKOUTS 6-7inches above chest (3secs hold on lockout)
1x3 185lbs
1x3 255lbs
1x2 275lbs
1x2 295lbs
1x1 315lbs wasn't max, but decided to stop here
LOW INCLINED DB PRESS
1X6 55's
1x6 70's
1x8 80's nice pump, could have done with the 90's but decided to leave it for the next time
Haven't done lockouts in ages and the weight didn't felt strange even though i shaked a bit. @ my gym nobody does lockouts, so every fucktard there was trying to figure out what the fuck was i doing...
BENCH LOCKOUTS 3 inches above chest (3secs hold on lockout)
1x5 115lbs
1x5 185lbs
1x3 225lbs
1x2 245lbs
1x1 255lbs
1xfail 265lbs
BENCH LOCKOUTS 6-7inches above chest (3secs hold on lockout)
1x3 185lbs
1x3 255lbs
1x2 275lbs
1x2 295lbs
1x1 315lbs wasn't max, but decided to stop here
LOW INCLINED DB PRESS
1X6 55's
1x6 70's
1x8 80's nice pump, could have done with the 90's but decided to leave it for the next time
Haven't done lockouts in ages and the weight didn't felt strange even though i shaked a bit. @ my gym nobody does lockouts, so every fucktard there was trying to figure out what the fuck was i doing...
