whats your triceps/biceps workout..

[Phaded]

or if you do them separate what do you do for each muscle..

looking to do something new tomorrow figured I'd conglomerate efers advice.

 

[layinback]

do them on same day:

bi's
1.standing barbell curl 2 sets 8-10 rep
2. dumbbell concentration curls or preacher bench 2 sets 8-10 rep
3. hammer curl 1 or 2 set 8-10 rep

tri's
1. lying french curl or skull crushers 2 or 3 set 8-12 rep
2. v bar push down 2 or 3 stets 8-12 reps sometimes go high reps 15 or so on last set.

this is pretty typical for me. sometimes i'll throw in some crucifix or incline hammers to mix it up. dorian yates said the biceps and triceps are small and targeting the muscle with low volume is crucial. i aint no mr o but i have 18's and very defined...nice for my body type.

 

[swole]

someone needs to take bicepts101

 

[Jon79]

my new bicep workout since they wont grow

1.drag curls 4 sets of 12
2. cable curls 4 sets of 15
3 single arm bumbell preacher curls 4 sets of 12
4 concentration curls 4 sets 12-15
5 lying cable curls 4 sets or to failure

 

[Jon79]

got that from musclemag seems to be workin

 

[Jon79]

and i do back with that

 

[TC2]

my new bicep workout since they wont grow

1.drag curls 4 sets of 12
2. cable curls 4 sets of 15
3 single arm bumbell preacher curls 4 sets of 12
4 concentration curls 4 sets 12-15
5 lying cable curls 4 sets or to failure

damn dude sounds like over training. I used to do way to many sets and reps and would grow, cut it way back and my arms took off.

 

[AAP]

I usually do tris and bis on different days. About 18-30 sets for tris, about 12-15 for bis.

Every third or fourth week however I will do both bis and tris on the same day supersetting a different exercise for each. This week I will do them twice, Mon and Thursday. Do one exercise for one and then move immediately to another exercise for the opposite. I rest about 30 seconds and then do it again. This usually consists of about 20 supersets in all. Just squeezing the blood back and forth.

 

[the_clockwork]

lift until my arms fall off.. reattach them and lift until I puke

 

[MichaelScott]

where's beautifulbicepts at when u need him, oh yeah band lololol

 

[MichaelScott]

do them on same day:

bi's
1.standing barbell curl 2 sets 8-10 rep
2. dumbbell concentration curls or preacher bench 2 sets 8-10 rep
3. hammer curl 1 or 2 set 8-10 rep

tri's
1. lying french curl or skull crushers 2 or 3 set 8-12 rep
2. v bar push down 2 or 3 stets 8-12 reps sometimes go high reps 15 or so on last set.

this is pretty typical for me. sometimes i'll throw in some crucifix or incline hammers to mix it up. dorian yates said the biceps and triceps are small and targeting the muscle with low volume is crucial. i aint no mr o but i have 18's and very defined...nice for my body type.

u do 5 sets total for bis? damn

 

[layinback]

u do 5 sets total for bis? damn

i used to do 10-15 sets per body part. high volume stopped workin for me about 7 yrs ago. dropped my volume and upped my intensity and grew. i use very strict form and go to temporary muscle failure 90% of the time. i train each muscle group once a week.

 

[MichaelScott]

so 5 sets meaning drop sets and rest-pause etc.

 

[Phaded]

I usually do tris and bis on different days. About 18-30 sets for tris, about 12-15 for bis.

Every third or fourth week however I will do both bis and tris on the same day supersetting a different exercise for each. This week I will do them twice, Mon and Thursday. Do one exercise for one and then move immediately to another exercise for the opposite. I rest about 30 seconds and then do it again. This usually consists of about 20 supersets in all. Just squeezing the blood back and forth.

we implemented aaps idea my god was it taxing..

closegrip bench super set with hammer curls 5 sets of 10
rose press down with rope bicep curl 5 sets of 10
ezbar curls superset with dip press 5 sets of 10
2 sets of 1 arm machine preacher curls dropsetted 3 times superset with diamond pushups to failure..

 

[Phaded]

we were gonna throw in a giant set at the end but were too spent at the end.. gonna have to figure out a way to implement forearms maybe just 2 sets twice a week on shoulder/chest days during long rest periods..

 

[Cal_21]

I beat my meat to failure...8 sets a day.

 

[javaguru]

I flex in the mirror for hours.....

 

[c-sharp minor]

One set for bis on back day.

One set for tris on chest and shoulders day.

Both sets taken to absolute failure, of course.

That's it.

 

[layinback]

so 5 sets meaning drop sets and rest-pause etc.

i do a lot of drops. sometimes save the drop for a burnout on last set. this type of training is very intense. lots of ppl make the mistake, myself included in the past, of cross reference indexing. we think more is always better. if one pill gets you high two will make you higher more money is better more sex is better etc... and this is true for some things but not body building. better is better in bb. it DOES NOT take 10 sets to reach hypertrophy. if you are doing 10 sets with intensity you are over training. most guys with a lagging body part think "i need to do more sets, i'll force it to grow" WRONG! more is not always better. back off the volume and train with INTENSITY and never train that muscle more than once every 7-9 days. well im preaching now and i apologize but this shit is too hard to not get results or worse yet, to go backwards.

 

[jh1]

I use the pink dumbells.

 

[javaguru]

I use the pink dumbells.

Obviously....

 

[jh1]

^ Bitch, for my size - my biceps are ridiculous.


Cawk too.

 

[javaguru]

^ Bitch, for my size - my biceps are ridiculous.


Cawk too.

I hope you don't mind but I used your pic in my "Which physique" thread....

 

[Jon79]

damn dude sounds like over training. I used to do way to many sets and reps and would grow, cut it way back and my arms took off.

only do it moday and thursday plenty of rest in between

 

[lilj888]

I do seperate days.

I do for bis

3-4sets 10,6-8,2-4 of standing barbell curls
3sets 10,6,4 preacher curls
3sets seated single arm curls
And then i throw in another 3 sets of another random exercise

tris i only do about 8 quick random sets

 

[Wulfgar]

bis 2 days a week with chest and tris

workout A(light)
Barbell 21's 3x
Seated alternate incline curls 3x12

Workout B(heavy)
Standing barbell curls 4x8
1 arm preacher curls 4x10

i throw in a warm up here and there.

my arms are huge and respond very easily so sometimes ill hit em only once a week or once every other week.

 

[canadianhitman]

I've gotten my best results doing between 6 and 8 sets for bis, and between 10 and 12 sets for tris.

Higher volume..they don't grow.

 

[biteme]

i do a lot of drops. sometimes save the drop for a burnout on last set. this type of training is very intense. lots of ppl make the mistake, myself included in the past, of cross reference indexing. we think more is always better. if one pill gets you high two will make you higher more money is better more sex is better etc... and this is true for some things but not body building. better is better in bb. it DOES NOT take 10 sets to reach hypertrophy. if you are doing 10 sets with intensity you are over training. most guys with a lagging body part think "i need to do more sets, i'll force it to grow" WRONG! more is not always better. back off the volume and train with INTENSITY and never train that muscle more than once every 7-9 days. well im preaching now and i apologize but this shit is too hard to not get results or worse yet, to go backwards.

Your workout is pretty much like mine. Several years ago, Ever since I backed off of a 2 times per week per bodypart to 1 time per week, I started growing. And I hate waiting longer that a week to work a bodypart, but sometimes it seems more effective.