Which Bicep Routine do you like better?

[emptywallet]

Which Bicep Routine do you like better and why?

Standing BB Curls 3 sets of 8-10
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
Hammer curls 3 sets of 18-20 (8-10 each arm)

OR

Standing BB Curls 5 sets of 5
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
Hammer curls 3 sets of 18-20 (8-10 each arm)

Or should I drop the Hammers, and add preacher bar curls like this?

Standing BB Curls 5 sets of 5
Preacher Curls 3 sets of 8-10
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
???????

 

[TheOak84]

Standing BB Curls 5 sets of 5
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
Hammer curls 3 sets of 18-20 (8-10 each arm)
[/B]

i love that one...you should jsut switch it up from time to time anyway... but i like that one alot

 

[Fatty4You]

Standing BB Curls 5 sets of 5
Preacher Curls 3 sets of 8-10
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)[/B]

This is more along the lines of the 5x5 routine, which i am new to but seens to be doing well for me.

My only comment really is that you dont seem to have any exercise that involves external rotation of the forearm as you would in something like alternating dumbbell curls. A good part of the function of the bicep to rotate the forearm, and i think maybe its an aspect that you are not working... unless you rotate your forearms on incline DB curls.

-Fatty

 

[emptywallet]

Re: Re: Which Bicep Routine do you like better?

This is more along the lines of the 5x5 routine, which i am new to but seens to be doing well for me.

My only comment really is that you dont seem to have any exercise that involves external rotation of the forearm as you would in something like alternating dumbbell curls. A good part of the function of the bicep to rotate the forearm, and i think maybe its an aspect that you are not working... unless you rotate your forearms on incline DB curls.

-Fatty

I think your the one who's said something like this before. I've heard the "bicep's main function is to rotate the forearm." If its not you then I'm sorry, I completely and totally disagree with that. I believe you stated the reason being that when you rotate your palm toward you, your bicep is larger (or something like that), and when you rotate your palm away from you, its not. THE REASON, I disagree is think about it. God made us pretty well with good reason in mind of what we would be doing when your palm is facing one direction or another. The reason your bicep is larger when you rotate your palm toward you is YOUR IN A BETTER POSTITION WITH YOUR HAND TO PICK SOMETHING UP OR PULL. Think about it, can your curl more with your palms facing down, or facing up? Facing Up! Now, when your palm is facing down, what are you usually doing, pushing!! Its a better position for your tricep to push. Think about it, can your reverse pressdown more than you can do regular push downs? Or when your pushing a box, what part of your hand do you place on the box? Your Palm. You dont push something with back of your hand on it, you have a better mechanical advantage with your palm on it. See what I mean? So to say that your biceps main job is to rotate the forearm is ludicrous, all you do when you rotate your wrist or forearm is create a mechanical advantage for your tricep or bicep. Kinda see what I mean? Does anyone see what I mean?

 

[needsize]

I like this one"
Standing BB Curls 5 sets of 5
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
Hammer curls 3 sets of 18-20 (8-10 each arm"

But I would replace the hammers with a better mass builder like preachers

 

[emptywallet]

I like this one"
Standing BB Curls 5 sets of 5
Seated Incline DB curls 3 sets of 18-20 (8-10 each arm)
Hammer curls 3 sets of 18-20 (8-10 each arm"

But I would replace the hammers with a better mass builder like preachers

I've seen you say this before. Why do you feel I should not work the part of your bi that hammers smack? I forgot what the durn thing is called.

 

[needsize]

I've seen you say this before. Why do you feel I should not work the part of your bi that hammers smack? I forgot what the durn thing is called.

I dont think it's necessary, it gets hit when you train bis or even back. I never work mine and am quite happy with the way my arms look, except they need to be 20"

 

[skaman607]

I see what you mean empty wallet

 

[emptywallet]

I see what you mean empty wallet

Yay!! I hoped I wasnt too unclear. I'm just waiting to see what F4U says.

 

[emptywallet]

Re: Re: Re: Which Bicep Routine do you like better?

I think your the one who's said something like this before. I've heard the "bicep's main function is to rotate the forearm." If its not you then I'm sorry, I completely and totally disagree with that. I believe you stated the reason being that when you rotate your palm toward you, your bicep is larger (or something like that), and when you rotate your palm away from you, its not. THE REASON, I disagree is think about it. God made us pretty well with good reason in mind of what we would be doing when your palm is facing one direction or another. The reason your bicep is larger when you rotate your palm toward you is YOUR IN A BETTER POSTITION WITH YOUR HAND TO PICK SOMETHING UP OR PULL. Think about it, can your curl more with your palms facing down, or facing up? Facing Up! Now, when your palm is facing down, what are you usually doing, pushing!! Its a better position for your tricep to push. Think about it, can your reverse pressdown more than you can do regular push downs? Or when your pushing a box, what part of your hand do you place on the box? Your Palm. You dont push something with back of your hand on it, you have a better mechanical advantage with your palm on it. See what I mean? So to say that your biceps main job is to rotate the forearm is ludicrous, all you do when you rotate your wrist or forearm is create a mechanical advantage for your tricep or bicep. Kinda see what I mean? Does anyone see what I mean?

Up for a response from Fatty4You.

 

[he-man]

why not use all three? i hardly ever use the exact same workout each week. mixing up your workouts and exercise order is what keeps you growing. it's called muscle confusion. once your body gets used to your lifts it adapts so you gotta keep switching it up

 

[Fatty4You]

Wallet, I see what you are saying. Personally, though, i believe more in an evolutionary development, than a god coming up with some master plan. I think anything that our body does well, it does so because that's how we were build to survive.

Now, i am not in any way an expert of human bio mechanics, but i believe your logic is a bit flawed. From what i gathered, you are saying that strength is a function of correctness?? Along those same lines, wouldn't that mean that when i do barbell curls, it is correct to really arch my back and throw the weight around because after all, it allows me to get more weight, and if i can get more weight, doesn't that mean i am in the correct position or something??

Also, as stated in the Essentials of Strength Training and Conditioning, a muscle is strongest when it is closest to its resting length. Well, when your palm is facing down, you biceps are actually slightly longer than they are in resting anatomical position. This would mean that they are near strongest position. Yet, as you state, when curling with palms down, you are not as strong. Wouldn't this mean that when your palms are down, you are able to a Much less degree recruit the bicep during the curl?

Now, maybe i am wrong here, but i still think there are problems with your logic.

-Fatty

 

[Fatty4You]

EmptyWallet.... So, i'll admit that i was overstating in some other post in some other thread that the MAIN function of the bicep was to rotate the forearm, however, i STILL maintain that this supination is definately part of the function of the bicep, and is something worth working in a fitness routine.

I am certain that i have read this in various exercise books, but if you would like to see it in text, check out this link which describes the two functions of the bicep.

http://www.fitstep.com/Advanced/Anatomy/Biceps.htm

-Fatty

 

[emptywallet]

Wallet, I see what you are saying. Personally, though, i believe more in an evolutionary development, than a god coming up with some master plan. I think anything that our body does well, it does so because that's how we were build to survive.

Now, i am not in any way an expert of human bio mechanics, but i believe your logic is a bit flawed. From what i gathered, you are saying that strength is a function of correctness?? Along those same lines, wouldn't that mean that when i do barbell curls, it is correct to really arch my back and throw the weight around because after all, it allows me to get more weight, and if i can get more weight, doesn't that mean i am in the correct position or something??

Also, as stated in the Essentials of Strength Training and Conditioning, a muscle is strongest when it is closest to its resting length. Well, when your palm is facing down, you biceps are actually slightly longer than they are in resting anatomical position. This would mean that they are near strongest position. Yet, as you state, when curling with palms down, you are not as strong. Wouldn't this mean that when your palms are down, you are able to a Much less degree recruit the bicep during the curl?

Now, maybe i am wrong here, but i still think there are problems with your logic.

-Fatty

I see what you are saying, I have a response already in my head, but I don't have time to type it all out now. I see how you could find fault in what I'm saying, I think its my own inabilitly to really explain the picture and workings of what I'm thinking in my head. However!! I will reply soon enough!!

 

[gonelifting]

"I've seen you say this before. Why do you feel I should not work the part of your bi that hammers smack? I forgot what the durn thing is called."

Biceps brachillea (spelling is off) but you know what I mean.

I like doing barbell curls with a wide grip so when I`m done (with the rep) I have a STRONG contraction in my biceps.