too much for biceps?

michael74737 · 10-22-2004, 01:00 AM

age:16
weight:145
ht:5'7

Dumbell Curls 20lbs(20reps) (5x)
Dumbell Curls 25lbs (12reps) (3x)
Dumbell Curls 30lbs (6reps) (2x)
Dumbell Curls 35lb (4reps) (2x)

Hammer lifts 20lbs (15reps)(4x)
Hammer lifts 25lbs (12 reps)(3x)
Hammer lifts 30lbs (5 reps)(1x)

Barbell Curl 35lbs (18reps)(2x)
Barbell Curl 40lbs (12reps)(2x)
Barbell Curl 45lbs (8reps)(2x)
Barbell Curl 50lbs (6reps)(1x)
Barbell Curl 55lbs (5reps)(1x)

That takes about 50-60minutes. When I do biceps I also do triceps the same day, I usualy work on tricpes for about 45mins first then I move one.

Ahhhnold · 10-22-2004, 01:04 AM

Looks good...keep puming

add a few more sets...try some high intensity stuff..supersets, dropsets, rest pause, statics.

Add 8 sets of reverse grip barbell curls
finish off with some seated incline alt curls 10 sets

keep pumping

do you feel the burn??

LAM · 10-22-2004, 01:05 AM

50-60 minutes for one body part is absolutely redicoulous. most of us here can train 2-3 different body parts in an hour or less...

you are doing way to many sets for such a small muscle as the biceps...

GIZmo_Timme · 10-22-2004, 01:11 AM

Quote:

Originally Posted by LAM

50-60 minutes for one body part is absolutely redicoulous. most of us here can train 2-3 different body parts in an hour or less...

you are doing way to many sets for such a small muscle as the biceps...

yep hes right

**CowPimp** · 10-22-2004, 01:13 AM

I would say anywhere from 0-6 sets is appropriate for the biceps. I am doing 4 sets for my biceps right now; two of those sets are CG chinups.

michael74737 · 10-22-2004, 01:17 AM

Quote:

Originally Posted by CowPimp

I would say anywhere from 0-6 sets is appropriate for the biceps. I am doing 4 sets for my biceps right now; two of those sets are CG chinups.

what 6 sets? I dont know htat sounds too little.

**CowPimp** · 10-22-2004, 01:19 AM

Quote:

Originally Posted by michael74737

what 6 sets? I dont know htat sounds too little.

Yeah, it is going to sound weird at first. Think about it though. Why would a muscle group as small as the biceps need just as much, or more work, than a muscle as large the quadriceps? It doesn't.

In addition, if you are doing a lot of compound exercises that involve the biceps, then they are getting plenty of peripheral work. Various back exercises use the biceps very heavily. In fact, you don't necessarily have to directly work the biceps to see results.

Ahhhnold · 10-22-2004, 02:01 AM

Quote:

Originally Posted by michael74737

age:16
weight:145
ht:5'7

Dumbell Curls 20lbs(20reps) (5x)
Dumbell Curls 25lbs (12reps) (3x)
Dumbell Curls 30lbs (6reps) (2x)
Dumbell Curls 35lb (4reps) (2x)

Hammer lifts 20lbs (15reps)(4x)
Hammer lifts 25lbs (12 reps)(3x)
Hammer lifts 30lbs (5 reps)(1x)

Barbell Curl 35lbs (18reps)(2x)
Barbell Curl 40lbs (12reps)(2x)
Barbell Curl 45lbs (8reps)(2x)
Barbell Curl 50lbs (6reps)(1x)
Barbell Curl 55lbs (5reps)(1x)

That takes about 50-60minutes. When I do biceps I also do triceps the same day, I usualy work on tricpes for about 45mins first then I move one.

Don't listen to them!!!...They are the lazy crazy bodybuilders.

Try this biceps routine .

8 sets barbell curls
8 sets wide grip barbell curls
8 sets hammer curls
8 sets seated alt curls
8 sets reversed grip barbell curls

Ahhhnold · 10-22-2004, 02:03 AM

WEIDER

MENTZER

wtfzor · 10-22-2004, 09:40 AM

i do 12-15 sets for my biceps and i usually finish it within 35 minutes.

DeadBolt · 10-22-2004, 10:12 AM

I only do roughly 6 sets for bi's and I feel I could probably get away with 4. You don't need to many sets for bi's b/c they are such a small muscle group as well as they get hit elsewhere with rowing movements.

Ahhhnold: Are you nuts? Who the hell does that many sets for bi's? I don't do that many sets in a month let alone in one session. By the time you half way through that routine you hve nothing else, not to mention it would take forever. I would not suggest that routine for anyone.

Johnnny · 10-22-2004, 02:44 PM

12 sets for biceps with all those reps are way too much.

Biceps shouldn't take 1hr, biceps should only take at most 15-20mins.

3 sets of standing barbell curls
3 sets of seated hammer curls
3 sets of preacher curls

This is plenty enough for biceps, some ppl only do 2 exercises totaling 6 sets for biceps.

But no more than 9 sets for biceps.

**P-funk** · 10-22-2004, 02:46 PM

at 5'7, 145lbs, why worry about training arms? train heavy compund lifts. I do very little direct arm work myself and then still grow.

Squaggleboggin · 10-22-2004, 05:14 PM

I do five sets of five for my biceps and it's been working.

Jeanie · 10-23-2004, 08:26 AM

I tend to get ignored becaue I am a woman, but I will give my 2 cents anyway since you asked.
I do 3 exercises with 3 sets each, sometimes I keep it down to 2 exercises with 3 sets. Just remember form is so important.

DeadBolt · 10-23-2004, 10:24 AM

Quote:

Originally Posted by Jeanie

I tend to get ignored becaue I am a woman, but I will give my 2 cents anyway since you asked.
I do 3 exercises with 3 sets each, sometimes I keep it down to 2 exercises with 3 sets. Just remember form is so important.

Good Post!

wtfzor · 10-23-2004, 08:56 PM

form is everything, especially on bicep curls

"cheating principle" and forced rep should only be applied in the last rep.

Tha Don · 10-23-2004, 09:24 PM

cheating principle is fine on the last few heavy sets (i think ahhhnold would deffinatly agree)

man that biceps routine (ahhhnolds) is crazzzzzy stuff! thing is, it DOSE work...!

....just not for 99% of natural genetically average humans lol

for me i find that 3 x 3 (exercises and sets) is sufficient, but every now and again i will do supersets of *standing bb curls* followed by *seated d/b curls*

the pump is awesome! viens poppin right out! after 5 sets of that (so 10 in total) i can barely lift my arm up, you guys gotta try that sometime!

wtfzor · 10-24-2004, 11:06 PM

yeah I also like his "shock principle", 30 sets virtually non stop standing barbell curls, oh the pump...the pain...

shock your muscle into new growth and improve vascularity. give it a try once every 2-3 months.

Ahsan · 10-25-2004, 02:28 AM

Quote:

Originally Posted by michael74737

age:16
weight:145
ht:5'7

Dumbell Curls 20lbs(20reps) (5x)
Dumbell Curls 25lbs (12reps) (3x)
Dumbell Curls 30lbs (6reps) (2x)
Dumbell Curls 35lb (4reps) (2x)

Hammer lifts 20lbs (15reps)(4x)
Hammer lifts 25lbs (12 reps)(3x)
Hammer lifts 30lbs (5 reps)(1x)

Barbell Curl 35lbs (18reps)(2x)
Barbell Curl 40lbs (12reps)(2x)
Barbell Curl 45lbs (8reps)(2x)
Barbell Curl 50lbs (6reps)(1x)
Barbell Curl 55lbs (5reps)(1x)

That takes about 50-60minutes. When I do biceps I also do triceps the same day, I usualy work on tricpes for about 45mins first then I move one.

Well! Well! Well! I must say u r overtraining dude. I do about 8 to 10 sets on my bi's.

Duncans Donuts · 10-25-2004, 02:35 AM

way too much

camarosuper6 · 10-25-2004, 04:49 AM

Wow.

Thats more than I do in a month!

Ahsan · 10-25-2004, 09:17 AM

10-22-2004, 01:00 AM	#1
michael74737 Cutting Join Date: Jul 2004 Location: Los Angeles Posts: 197	too much for biceps? age:16 weight:145 ht:5'7 Dumbell Curls 20lbs(20reps) (5x) Dumbell Curls 25lbs (12reps) (3x) Dumbell Curls 30lbs (6reps) (2x) Dumbell Curls 35lb (4reps) (2x) Hammer lifts 20lbs (15reps)(4x) Hammer lifts 25lbs (12 reps)(3x) Hammer lifts 30lbs (5 reps)(1x) Barbell Curl 35lbs (18reps)(2x) Barbell Curl 40lbs (12reps)(2x) Barbell Curl 45lbs (8reps)(2x) Barbell Curl 50lbs (6reps)(1x) Barbell Curl 55lbs (5reps)(1x) That takes about 50-60minutes. When I do biceps I also do triceps the same day, I usualy work on tricpes for about 45mins first then I move one.

10-22-2004, 01:05 AM	#3
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	50-60 minutes for one body part is absolutely redicoulous. most of us here can train 2-3 different body parts in an hour or less... you are doing way to many sets for such a small muscle as the biceps...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-22-2004, 01:13 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I would say anywhere from 0-6 sets is appropriate for the biceps. I am doing 4 sets for my biceps right now; two of those sets are CG chinups.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-22-2004, 09:40 AM	#10
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	i do 12-15 sets for my biceps and i usually finish it within 35 minutes.
	Train beyond the pain...and death is your only release

10-22-2004, 10:12 AM	#11
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	I only do roughly 6 sets for bi's and I feel I could probably get away with 4. You don't need to many sets for bi's b/c they are such a small muscle group as well as they get hit elsewhere with rowing movements. Ahhhnold: Are you nuts? Who the hell does that many sets for bi's? I don't do that many sets in a month let alone in one session. By the time you half way through that routine you hve nothing else, not to mention it would take forever. I would not suggest that routine for anyone.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

10-22-2004, 01:04 AM	#2
Ahhhnold governator Join Date: Oct 2004 Location: Kollyfornia Posts: 63	Looks good...keep puming add a few more sets...try some high intensity stuff..supersets, dropsets, rest pause, statics. Add 8 sets of reverse grip barbell curls finish off with some seated incline alt curls 10 sets keep pumping do you feel the burn??

10-22-2004, 02:03 AM	#9
Ahhhnold governator Join Date: Oct 2004 Location: Kollyfornia Posts: 63	WEIDER MENTZER

10-22-2004, 02:44 PM	#12
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	12 sets for biceps with all those reps are way too much. Biceps shouldn't take 1hr, biceps should only take at most 15-20mins. 3 sets of standing barbell curls 3 sets of seated hammer curls 3 sets of preacher curls This is plenty enough for biceps, some ppl only do 2 exercises totaling 6 sets for biceps. But no more than 9 sets for biceps.

10-22-2004, 02:46 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	at 5'7, 145lbs, why worry about training arms? train heavy compund lifts. I do very little direct arm work myself and then still grow.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-22-2004, 05:14 PM	#14
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I do five sets of five for my biceps and it's been working.

10-23-2004, 08:26 AM	#15
Jeanie Mom/Student/Wifey Join Date: Sep 2004 Location: None Ya! Posts: 939 Photos: 6	I tend to get ignored becaue I am a woman, but I will give my 2 cents anyway since you asked. I do 3 exercises with 3 sets each, sometimes I keep it down to 2 exercises with 3 sets. Just remember form is so important.
	Current weight 130.4 Goal weight 125 11 bf% Overall Goal is to be the best I can be and feel good http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

10-23-2004, 08:56 PM	#17
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	form is everything, especially on bicep curls "cheating principle" and forced rep should only be applied in the last rep.
	Train beyond the pain...and death is your only release

10-23-2004, 09:24 PM	#18
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	cheating principle is fine on the last few heavy sets (i think ahhhnold would deffinatly agree) man that biceps routine (ahhhnolds) is crazzzzzy stuff! thing is, it DOSE work...! ....just not for 99% of natural genetically average humans lol for me i find that 3 x 3 (exercises and sets) is sufficient, but every now and again i will do supersets of standing bb curls followed by seated d/b curls the pump is awesome! viens poppin right out! after 5 sets of that (so 10 in total) i can barely lift my arm up, you guys gotta try that sometime!

10-24-2004, 11:06 PM	#19
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	yeah I also like his "shock principle", 30 sets virtually non stop standing barbell curls, oh the pump...the pain... shock your muscle into new growth and improve vascularity. give it a try once every 2-3 months.
	Train beyond the pain...and death is your only release

10-25-2004, 02:35 AM	#21
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	way too much
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-25-2004, 04:49 AM	#22
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Wow. Thats more than I do in a month!
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

10-25-2004, 09:17 AM	#23
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	lol
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode