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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Oct 2003
Posts: 287
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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
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#3 |
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Registered User
Join Date: Nov 2003
Location: Lone Star State
Posts: 68
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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.
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YOU CAN'T SEE ME !!!
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#4 |
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cutting
Join Date: Dec 2003
Posts: 81
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how many reps in each set?
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#6 |
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Registered User
Join Date: Oct 2003
Posts: 287
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Since Im doing bi's with back, Im only doing 6 sets, 2 different exerciesm, arranging from 10 reps down to 6 reps.
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#7 |
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cutting
Join Date: Dec 2003
Posts: 81
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for size, id just go with real low reps, almost like powerlifting for bis
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#8 |
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Registered User
Join Date: Oct 2003
Posts: 287
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4 to 6 reps?
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#9 |
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the one & only
Administrator
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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. |
CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!
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#11 |
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happy sumo
Elite Member
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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. |
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P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. |
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#12 | |
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Registered User
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Quote:
how long you on this for? good results so far? peace |
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#13 |
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is bulking
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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 ]
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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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#14 | |
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happy sumo
Elite Member
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Quote:
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 |
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P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. |
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