gorddogg

I've been bodybuilding seriously for about 11 months now, and I've made good strength gains in seemingly every area. But I've seen very little progress in my bicep strength. I'm curious if you guys think I'm doing too much, cuz I've read before that they're a small muscle group that doesn't need much work.

I have a day for bicep/forearm work, which I do every week. Here's how it looks:

Reverse EZ bar curls - warmup set, 8-5-2

standing barbell curls - 8-5-2 (i just added this exercise in, cuz I noticed it wasn't a strong point for me)

concentration curls - 8-5-2

hammer curls - 8-5-2

one arm DB row - 8-5-2

and then I'll do 3 sets to failure on a forearm exercise, such as wrist curls to finish off the day.

Is it too much, or just fine? If its too much, what should I get rid of? Any input is welcome, thanks.

Duncans Donuts

I think it's probably too much

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dbolman

Do less sets done intensely to failure, and find exercises that hit the bi's directly. IMO 7-8 hard sets is about right, 3 sets of 8-10 reps per exercise, 1 minute between sets.

Try standing bb, db curls or hammer, scott curls and standing pulley curls to see which are more effective for you. Pulley curls aren't just a finisher despite what some will say, and i wouldn't recommend an E-Z curl bar except for triceps work. I wouldn't waste too much time with isolation curls till later, and forearms should wait till after bi's and tri's, try wrist curls. Rows should be saved for back workouts.

Bottom line is to increase the reps on each exercise, after which you can increase the weight. Increasing the load on the muscles is key to gains if you're using effective exercises.

Also at some point try hitting them twice a week, see which works better, and use a good protein supplement.

Also..
http://www.ironmagazineforums.com/sh...ad.php?t=39156 (tricep mass exercises)

CRASHMAN

This is what i'd have it look like

Tha Don

i'd do it like this

standing barbell curls 3 x 5 reps
seated dumbell curls 3 x 10 reps
concentration curls 2 x 12 reps

try that! I know it ain't as much but if you take them seated dumbell curls to complete failiure on the last couple of sets you will be lucky if you have anything left for the concentration curls!

my bi's have grown well on a routine similar to that (i altenate concentration curls with other finshers - incline curls, cable curls, CG chins etc)

the heavy BB curls at the start of your routine are a must for mass!

ChrisROCK

I agree with crashman, your number were off. Increase your weight and keep your reps int he 6 to 10 range. Ideally 8. Everyone is different, but see how this feels for you. Pick a weight where you're working out to failure on each set. 60 seconds or so between working sets.

Get back to basics...forget about concentrations and hammer curls, and DEFINITELY stop ROWS for biceps. This is supposed to target the lats, if done properly, with bis as a helper.

Try 3 of these (3 sets each in the 6 to 10 range)
Standing barbell curls with straight or EZ-curl
Seated incline alternates
Preacher bench with ez-curl bar
Standing cable curls (finisher)

If you're been doing that routine for a while, surely it's time to change things up a bit.

P-funk

Looks like a lot of sets for biceps.

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Mudge

If you are looking for bicep strength then drop time "wasting" movements like these. Hammers and regular curls, 2-3 sets of each. After you warm up, start with your heavy stuff, not your light stuff.

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Duncans Donuts

Weighted chin ups palms supinated on back day should be enough to ravage your biceps for a while

"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."

ChrisROCK

not everyone can do chins-ups...let alone weighted!

CowPimp

Damned straight. I keep a really close grip and focus on pulling with my arms.

I think you're doing too much for your biceps. I see no reason to do more than 6 sets, especially if you use biceps significantly on back day, as you should be. I am currently doing no direct bicep work.

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Mudge

Most everyone can do chinups, pullups are tougher.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks