Thread: Biceps

personally i do 12 sets for biceps and and yes i tense at the top, there you go

i usually do like 6-8 sets for biceps. 2 or 3 exercises. i hold the contraction for 1-2 seconds on most exercises, especially with concentration curls and cable work. hammer grip rope curls + 1-2 second pause at peak contraction + strip set = ouch

Originally Posted by phantom939

i usually do like 6-8 sets for biceps. 2 or 3 exercises. i hold the contraction for 1-2 seconds on most exercises, especially with concentration curls and cable work. hammer grip rope curls + 1-2 second pause at peak contraction + strip set = ouch

6-8 aint many but i do 12 sets but no all to complete faliure, some exercises are a pump. but 6-8 full blown sets aint bad but i like pump sets also

Originally Posted by JungleJuice

6-8 aint many but i do 12 sets but no all to complete faliure, some exercises are a pump. but 6-8 full blown sets aint bad but i like pump sets also

yea, sometimes i'll go with a bit more volume to change things up...it usually just depends on what i did the week b4...im usually pretty intense with my workouts to the point where my arms are totally fried by the fifth set if not earlier...i've never done 12 sets for bi's b4 but if it works for you, awesome . maybe i'll try it in the future.

Originally Posted by phantom939

yea, sometimes i'll go with a bit more volume to change things up...it usually just depends on what i did the week b4...im usually pretty intense with my workouts to the point where my arms are totally fried by the fifth set if not earlier...i've never done 12 sets for bi's b4 but if it works for you, awesome . maybe i'll try it in the future.

good stuff

Alright JJ what is your 1RM deadlift, Squat and bench (kg)? impressive photos

Originally Posted by APG

Alright JJ what is your 1RM deadlift, Squat and bench (kg)? impressive photos

mate i havent done 1rm in agees but i normally bench 180kg for reps, squat 200-220kg for reps and deadlift up to 280kg for reps but it varies ya know from bulking and cutting and how i lift the weight.

quality lifts

I do 10 sets for biceps and squeeze those little monkeys at the top of the curl. After a few sets and reps it's a f*****g killer, but seems to work

I do 4 sets for biceps.

So if i squeeze it when it gets to top I can do it with ez-curl bar excercises to?? Also how many times a week should I do biceps.

Originally Posted by Fashong

So if i squeeze it when it gets to top I can do it with ez-curl bar excercises to?? Also how many times a week should I do biceps.

Yes and 1 time a week.

preacher curls put alot of mass on my biceps. The most important pant in working biceps IMO is to go heavy as possible with absolute full range of motion. Train to failure, By the time you hit your 10th rep if your doing 3x10, you shouldnt be able to do another. If you fail a couple of reps before you hit your target, that is fine.