looking for a very effective bicep workout

flexster · 12-14-2003, 07:43 AM

Hey guys, Ive been working out for a11 years or more and I still have not been able to find a workout that works for my biceps. Ive tried working the out on back day(which im doind now), tried doing them on chest day. Ive worked out 6 days a week and Ive done 3 to 4 days a week ( what Im doing now). I try to keep the sets to around 6 right now since Im doing back on the same day. I workout the chest and bi's on Wednesday. If I have time, I go in on Saturday to hit the bi's again. Ive done just about every exerice for the bi's and Im just not seeing the results that I want. flexed, Im looking at 16.5. Which isnt bad but for as long as Ive been doing this, they should be 18 or more. im curious as to what everyone else does for a bicep routine that has been effective for you. thanks

HoldDaMayo · 12-14-2003, 08:21 AM

what exercises/reps are you doing currently for bicepts?

Chad Cena III · 12-14-2003, 11:29 AM

Nilson or Nelson curls I think they are called. Basically you curl your bodyweight w/ your elbows fixed against a locked barbel and pull ( looks somewhat like a chin ) like you would do a regular barbel curl. I thing t-mag has a better description of this exercise.

Marble · 12-14-2003, 07:55 PM

how many reps in each set?

plouffe · 12-15-2003, 07:07 AM

11 years and you haven't found an effective bicep workout ?

flexster · 12-15-2003, 02:18 PM

Since Im doing bi's with back, Im only doing 6 sets, 2 different exerciesm, arranging from 10 reps down to 6 reps.

Marble · 12-15-2003, 04:50 PM

for size, id just go with real low reps, almost like powerlifting for bis

flexster · 12-15-2003, 04:52 PM

4 to 6 reps?

**Prince** · 12-15-2003, 04:55 PM

I alternate, I will do heavy straight barbell curls one week with low reps, then go with higher reps and exercises like preacher and dumbbell curls the next.

I work biceps and triceps on a separate day, I used to do bi's with chest, and at one time with back, but I prefer a separate day for arms now.

HoldDaMayo · 12-15-2003, 07:58 PM

I bet your arms feel pretty huge after doing both Bi's and Tri's in the same workout... do you have problems driving home? :P

PreMier · 12-15-2003, 08:05 PM

I do my arms 3 days a week

Bi's and tri's on the same day. I do tri-sets for my biceps(LoL) and they consist of Dumbell curls, barbell curls(outside grip), barbell curls(inside grip). I do 5 sets@ 15 reps(each exercise), so 45 rep sets.

Tha Don · 12-16-2003, 03:08 AM

Quote:

Originally posted by PreMier
I do my arms 3 days a week

Bi's and tri's on the same day. I do tri-sets for my biceps(LoL) and they consist of Dumbell curls, barbell curls(outside grip), barbell curls(inside grip). I do 5 sets@ 15 reps(each exercise), so 45 rep sets.

damm, thats some giant arms programme right there!

how long you on this for? good results so far?

peace

plouffe · 12-16-2003, 07:11 AM

BICEPS: Find a cable machine with lower hookups that are parallel to one another. Attach D-handles to them. Then, grab a curl bar and rip out a set of 12-15 reps at a moderate weight, making sure that you do slow, strict reps with forced negatives. When you’re finished with this set, immediately jump over to the cable apparatus and whip out a set of alternating cable curls. Do 16 reps on each arm and after this superset, you’ll feel your dormant arms spring out of their coffins. [ http://www.bodybuildingpro.com/supersets.html, Super Supersets! - PART I ]

PreMier · 12-16-2003, 02:37 PM

Quote:

Originally posted by young d
damm, thats some giant arms programme right there!

how long you on this for? good results so far?

peace

Hey, young d.

I have been on this current program for a little over 12 weeks now. I started off with 30 reps and am now at 45. I also could not do all 10 without a spot and now I have no problems doing the 15. I have seen GREAT results. I am more vascular than I ever was, and have put on 1 1/2" on my bi's in the last 12 weeks. Last week I took a rest though because my tendons were starting to hurt. All better now

12-14-2003, 07:43 AM	#1
flexster Registered User Join Date: Oct 2003 Posts: 287	looking for a very effective bicep workout BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys, Ive been working out for a11 years or more and I still have not been able to find a workout that works for my biceps. Ive tried working the out on back day(which im doind now), tried doing them on chest day. Ive worked out 6 days a week and Ive done 3 to 4 days a week ( what Im doing now). I try to keep the sets to around 6 right now since Im doing back on the same day. I workout the chest and bi's on Wednesday. If I have time, I go in on Saturday to hit the bi's again. Ive done just about every exerice for the bi's and Im just not seeing the results that I want. flexed, Im looking at 16.5. Which isnt bad but for as long as Ive been doing this, they should be 18 or more. im curious as to what everyone else does for a bicep routine that has been effective for you. thanks
flexster Registered User Join Date: Oct 2003 Posts: 287

12-14-2003, 08:21 AM	#2
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	what exercises/reps are you doing currently for bicepts?
	Are you kidding me????

12-14-2003, 11:29 AM	#3
Chad Cena III Registered User Join Date: Nov 2003 Location: Lone Star State Posts: 68	Nilson or Nelson curls I think they are called. Basically you curl your bodyweight w/ your elbows fixed against a locked barbel and pull ( looks somewhat like a chin ) like you would do a regular barbel curl. I thing t-mag has a better description of this exercise.
	YOU CAN'T SEE ME !!!

12-14-2003, 07:55 PM	#4
Marble cutting Join Date: Dec 2003 Posts: 81	how many reps in each set?
Marble cutting Join Date: Dec 2003 Posts: 81

12-15-2003, 07:07 AM	#5
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	11 years and you haven't found an effective bicep workout ?
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

12-15-2003, 02:18 PM	#6
flexster Registered User Join Date: Oct 2003 Posts: 287	Since Im doing bi's with back, Im only doing 6 sets, 2 different exerciesm, arranging from 10 reps down to 6 reps.
flexster Registered User Join Date: Oct 2003 Posts: 287

12-15-2003, 04:50 PM	#7
Marble cutting Join Date: Dec 2003 Posts: 81	for size, id just go with real low reps, almost like powerlifting for bis
Marble cutting Join Date: Dec 2003 Posts: 81

12-15-2003, 04:52 PM	#8
flexster Registered User Join Date: Oct 2003 Posts: 287	4 to 6 reps?
flexster Registered User Join Date: Oct 2003 Posts: 287

12-15-2003, 04:55 PM	#9
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	I alternate, I will do heavy straight barbell curls one week with low reps, then go with higher reps and exercises like preacher and dumbbell curls the next. I work biceps and triceps on a separate day, I used to do bi's with chest, and at one time with back, but I prefer a separate day for arms now.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

12-15-2003, 07:58 PM	#10
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	I bet your arms feel pretty huge after doing both Bi's and Tri's in the same workout... do you have problems driving home? :P
	Are you kidding me????

12-15-2003, 08:05 PM	#11
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	I do my arms 3 days a week Bi's and tri's on the same day. I do tri-sets for my biceps(LoL) and they consist of Dumbell curls, barbell curls(outside grip), barbell curls(inside grip). I do 5 sets@ 15 reps(each exercise), so 45 rep sets.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-16-2003, 07:11 AM	#13
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	BICEPS: Find a cable machine with lower hookups that are parallel to one another. Attach D-handles to them. Then, grab a curl bar and rip out a set of 12-15 reps at a moderate weight, making sure that you do slow, strict reps with forced negatives. When you’re finished with this set, immediately jump over to the cable apparatus and whip out a set of alternating cable curls. Do 16 reps on each arm and after this superset, you’ll feel your dormant arms spring out of their coffins. [ http://www.bodybuildingpro.com/supersets.html, Super Supersets! - PART I ]
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

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