Thread: Biceps

21's.

"One of Arnold's favorites. Using the curl as an example, you would do 7 full reps followed by 7 half reps from the starting position to half way up followed by 7 half reps from half way up to the top of the movement. All of this counts as one set."

Originally Posted by FUZO

getting a little bored with my routine and I change it up all the time. How about you guys throw out some idea

. . participate in more gay sex . . I hear docking is in vogue at the moment

if you have a training partner some I go you go is good for a change and a good pump

Originally Posted by FUZO

getting a little bored with my routine and I change it up all the time. How about you guys throw out some idea

Well whats your current routine?

was literally about to write "21's". I usually do 2 sets at the end of my bicep workout

Originally Posted by FUZO

getting a little bored with my routine and I change it up all the time. How about you guys throw out some idea

Give us an idea of what your doing currently & we can build on that. As a PLer I'm not a big advocate of doing a ton of bicep iso work over just doing heavy deads, but I'm sure we can figure something out.

Try this

All supersets do one set and go right to tris

3 sets

Standing straight bar curls 8-10 reps
Close grip bench 8-10 reps

3 sets

Seated DB curls 8-10 reps
Over DB extension 8-10 reps

3 sets

preacher or machine curls 8-10
tricep pushdowns 8-10
-----------------------------------------------------

mabey finish off with 1 more superset of your choice 20-25 reps. really squeeze. Pumps are insane of course, if you are on drol or dbol, it may be hard to get through it. This is just 1 way i train arms, i switch iup every 3-4 months. Im sportin some rather large guns cold. When i get done with this workout i have well over an inch pump.

Scrap all isolation lifts for 8 weeks and focus on chins, pull-ups, and bb rows, going heavy on those and your arms will get big and strong.

Originally Posted by VonEric

Well whats your current routine?

Exactly

Hey Friends,...
Thanks for your posting, I am happy that i am on right place is there any video or exercise about biceps training. Thanks in advance.

seated bicep curls
single bicep curls on the curl bar bench I do one hand at a time.I go up to 75lbs
cables I stand and grab one side of the cable and bring it to my ear standing hieght
Ive dome 21's in the past,
ive dome stand up ex curl bar,
ive done hammer curls. Just seems I cant get that good pump. The strength is there big time but just dont get sore or feel a pump. And the Mod captn take it easy on the gay sex remark I'm not gay dude

Originally Posted by RAWS n More

Try this

All supersets do one set and go right to tris

3 sets

Standing straight bar curls 8-10 reps
Close grip bench 8-10 reps

3 sets

Seated DB curls 8-10 reps
Over DB extension 8-10 reps

3 sets

preacher or machine curls 8-10
tricep pushdowns 8-10
-----------------------------------------------------

mabey finish off with 1 more superset of your choice 20-25 reps. really squeeze. Pumps are insane of course, if you are on drol or dbol, it may be hard to get through it. This is just 1 way i train arms, i switch iup every 3-4 months. Im sportin some rather large guns cold. When i get done with this workout i have well over an inch pump.

good stuff man.

Try this workout. It makes my biceps sore every time and I do not even have to use a ton of weight.

#1: 3 sets of 21's
#2: 3 sets dumbell concentration curls
#3: 3 sets hammers
#4: 3 sets preacher

After the 21's, your bis are screaming. It forces you to lower the weight on the other exercises and really concentrate on the contraction of the bicep.