Bicep training should be part of a weightlifting routine?

MuscleM4n · 09-02-2005, 03:26 PM

Hey it's not a big deal but just wondering anyway, would like to hear your views on the subject. Here is my view on bicep training:

In my opinion bicep training is not important - They are a small muscle group.
Besides they get hit ALL the time.

Just loading up a bar trains your arms. So why overcompensate and do extra bicep training with noneffective curls?
Sure first few months of training, curls grow your arms but after that you are flogging a dead horse.

Approximately every 10lbs weight gain = 1 inch on arms

I have found this correlation to have some truth in it because in the last month i have gained 7lbs and gained +0.5inch on my arms.

Another reason i don't train biceps is because doing curls in the gym makes me feel like a bicep boy (people who come in the gym, think they are great, and only train biceps and chest).

Your biceps will grow fine from everything else you do, extra bicep training is 'in my opinion' a waste of energy.

Do you agree or not?

Please let's keep this on topic

Thank you for any replies

buildingup · 09-02-2005, 03:29 PM

agree, back work does biceps well

turbine5 · 09-02-2005, 03:38 PM

Quote:

Originally Posted by MuscleM4n

Just loading up a bar trains your arms. So why overcompensate and do extra bicep training with noneffective curls?

What do you mean noneffective?

Quote:

Another reason i don't train biceps is because doing curls in the gym makes me feel like a bicep boy (people who come in the gym, think they are great, and only train biceps and chest).

You're in the gym to work out...who cares how others see you or how you look....

Quote:

Your biceps will grow fine from everything else you do, extra bicep training is 'in my opinion' a waste of energy.

I hear this a lot on the board, and I think you guys are lucky....I get no where without consistent direct bicep work, for me, they don't get worked nearly enough with the back workout...I cannot even consider not doing biceps

cheers

turbine5 · 09-02-2005, 03:39 PM

Quote:

Originally Posted by buildingup

agree, back work does biceps well

from your posts, it would seem that you don't have enough experience or knowledge to comment with any authority

tannywild · 09-02-2005, 03:41 PM

Must be a satisfactory thing for me...

I work out all my bodyparts, but lifting the weights and doing my back workouts just doesn't give me that "burning" feeling like when I'm curling.

I've got pretty decent biceps, and I've been getting good gains. My max curl weight is going up tri-weekly, so I'm not going to stop now!

For anyone, the same rule applies. Do what works for you, if you think something isn't necessary, don't do it. If you like to do it just because you enjoy it.....

Rock on.

As for me, I'll keep curling.

buildingup · 09-02-2005, 03:42 PM

Quote:

Originally Posted by turbine5

What do you mean noneffective?

You're in the gym to work out...who cares how others see you or how you look....

I hear this a lot on the board, and I think you guys are lucky....I get no where without consistent direct bicep work, for me, they don't get worked nearly enough with the back workout...I cannot even consider not doing biceps

cheers

well your a pussy so you need to do bicep work

turbine5 · 09-02-2005, 03:46 PM

Quote:

Originally Posted by buildingup

well your a pussy so you need to do bicep work

yeah...thats why I'm in a gym.....idiot

Fashong · 09-02-2005, 03:47 PM

I do 5 sets of direct bicep work + back work.

buildingup · 09-02-2005, 03:48 PM

Quote:

Originally Posted by turbine5

yeah...thats why I'm in a gym.....idiot

so am i dumbass! u r in the squat cage curling to get those 5 inch arms to 6!

swordfish · 09-02-2005, 04:18 PM

i do direct work, about 7-8 sets, and now im going to increase the volume to about 9 sets, i believe if you want big biceps you work your biceps, if you want big legs, you work your legs, if you want a big back, work your back, etc. etc.

ITS JUST TOO OBVIOUS UNLESS YOU ARE A GENETIC FREAK OF NATURE, YOU MUST WORK A BODYPART FOR THAT PART TO GROW, I REPEAT, YOU MUST EXERCISE THE MUSCLE IF YOU WANT IT TO GET BIG.

GUESS WHAT, PEOPLE THAT DONT DO DIRECT BICEP WORK OR THAT DONT TO DIRECT TRICEP WORK OR THAT DONT DO DIRECT SHOULDER WORK WILL NOT BE BIG IN THOSE AREAS.

i dont know why people keep posting direct work is unecessary to get it big! WRONG, unless your going for total body power and arent worried about size much, then not doing direct arm work is fine, but if you want it to get big, you must work it.

HaTa · 09-02-2005, 04:21 PM

i work out my back... look at the pics and post a comment

HaTa · 09-02-2005, 04:23 PM

Quote:

Originally Posted by swordfish

i do direct work, about 7-8 sets, and now im going to increase the volume to about 9 sets, i believe if you want big biceps you work your biceps, if you want big legs, you work your legs, if you want a big back, work your back, etc. etc.

ITS JUST TOO OBVIOUS UNLESS YOU ARE A GENETIC FREAK OF NATURE, YOU MUST WORK A BODYPART FOR THAT PART TO GROW, I REPEAT, YOU MUST EXERCISE THE MUSCLE IF YOU WANT IT TO GET BIG.

GUESS WHAT, PEOPLE THAT DONT DO DIRECT BICEP WORK OR THAT DONT TO DIRECT TRICEP WORK OR THAT DONT DO DIRECT SHOULDER WORK WILL NOT BE BIG IN THOSE AREAS.

i dont know why people keep posting direct work is unecessary to get it big! WRONG, unless your going for total body power and arent worried about size much, then not doing direct arm work is fine, but if you want it to get big, you must work it.

meh ... post a pic of ur self.... before u say u can lift all this weight

buildingup · 09-02-2005, 04:24 PM

swordfish is just a pussy!

swordfish · 09-02-2005, 04:27 PM

my arms are about 15 " not the best but good size, the lifts are valid, i dont have any pics. if you dont believe me fine. im all natural and started knowing what i was doing with diet training and supplementation about 10 months ago, so im still trying to get my arms up to par along with legs( i ignored both when i started lifting about 15 or so) my bf is about 9 or 10% and i can clearly both heads of my bicep and all three of my tricep

turbine5 · 09-02-2005, 04:30 PM

Quote:

Originally Posted by HaTa

meh ... post a pic of ur self.... before u say u can lift all this weight

he didn't say that he could lift any weight..... just that he did 7-8 sets...

?

Fashong · 09-02-2005, 04:31 PM

I can curl alot but my arms are not that big, maybe almost 15? I think it is because my triceps are small.

MuscleM4n · 09-02-2005, 04:32 PM

Chill guys!

Thanks for your views swordfish.

My main point of this thread was to read some opinions and through them consider wether adding direct bicep training to my routine or not.

You make a valid and sensible point swordfish, but i would like to hear more viewpoints before i make my decision.

swordfish · 09-02-2005, 04:34 PM

np muscle man

buildingup · 09-02-2005, 04:36 PM

muscle you know whether back works makes ur biceps hurt! curls do jack shit!

Sam40 · 09-02-2005, 04:49 PM

For the life of me, I can't understand anyone not wanting to work their biceps. You know it's not like it takes up your day!. I could give a "Rats Ass" less, if someone did not understand it. As far as anyone laughing, after I walk over and poke it down your face, you might just feel differently?.

I am sure if you ask Uncle Arnie he works his biceps, and always has. Go tell him not to work his, and you think he is a pussy. See what you get.

Working out is personal effort, and should be view in that way. So I work my biceps, and always will. You don't work yours, that's your buisness.

MuscleM4n · 09-02-2005, 04:53 PM

Buildingup - what do you mean?

Again valid point Sam, never thought of it that way! thanks.

Hrmmmm my mind is swinging more in favor of adding bicep now.

swordfish · 09-02-2005, 04:59 PM

if you want bigger biceps, then do a little more direct work. start out with barbell curls, 3 sets of 10, perfect your form, then do some alternate dumbell curls, 3 sets of 8, again, perfect your form. 10-15 minute work out, stretch between sets too.

Sam40 · 09-02-2005, 05:15 PM

You might add a few sets of 21's in there if you want. Two are usually enough, but if you feel exceptionally froggy three.
Seated barbell curls are good. Sit down rest the bar across your legs, you are curling only the last half, and can do more reps than with a full curl, and use more weight. This works the medial head, and is what gives you that good peak.

turbine5 · 09-02-2005, 05:21 PM

Quote:

Originally Posted by Sam40

You might add a few sets of 21's in there if you want. Two are usually enough, but if you feel exceptionally froggy three.

21's? pls describe...

MWpro · 09-02-2005, 05:22 PM

Quote:

Originally Posted by Sam40

You might add a few sets of 21's in there if you want. Two are usually enough, but if you feel exceptionally froggy three.
Seated barbell curls are good. Sit down rest the bar across your legs, you are curling only the last half, and can do more reps than with a full curl, and use more weight. This works the medial head, and is what gives you that good peak.

I have never why people do 21's. It is 21 reps, which is way out of hypertrophy range. Would you do sets of 21 reps for any other muscle?

dAMvN · 09-02-2005, 05:27 PM

Quote:

Originally Posted by MuscleM4n

Your biceps will grow fine from everything else you do, extra bicep training is 'in my opinion' a waste of energy.

... I want you to go and tell Arnold when he was 19 just what you said there...

bro, if you want full bicep growth and size you need to target your bicep. I'm not a pro, but im pretty sure lil arny there knows what hes talking about at 19 years old. Doing back and pulling excerises do workout ur biceps but you dont target the full range of motion and you cant workout ur brachialis (dont know if u spell it like that) to give you that big size.

Sam40 · 09-02-2005, 05:32 PM

"21's" are a mixture of partial and full range movements. They are a great test of endurance and develop and shape the whole bicep. The exercise is called "21's" because it combines 3 sets of 7 reps each.

1. From a standing position using a barbell, holding it at arm's length, arms at your sides.

2. Curl the weight upward stopping halfway as your forearms become parallel to the floor, then lower the weight to the starting position once again. Do this for seven reps and then, without stopping:

3. Curl the weight up all the way this time stopping half the way down, doing seven reps of this partial movement.

4. Last, do seven full range curls, this is the hard part so if exhaustion sets in at this point, finish the set with seven full range dumbbell curls.

This is why I said Two sets are enough, but you can do three if you want. Just don't plan on picking up anything very heavy, for a day or so.

turbine5 · 09-02-2005, 05:34 PM

thanks

MuscleM4n · 09-02-2005, 05:40 PM

Thanks for your comments once again.

DAMvN i target my brachialis (not sure of the spelling too

) by doing hammer curls.

Ok you have convinced me, bicep curls here i come!

09-02-2005, 03:26 PM	#1
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Bicep training should be part of a weightlifting routine? Hey it's not a big deal but just wondering anyway, would like to hear your views on the subject. Here is my view on bicep training: In my opinion bicep training is not important - They are a small muscle group. Besides they get hit ALL the time. Just loading up a bar trains your arms. So why overcompensate and do extra bicep training with noneffective curls? Sure first few months of training, curls grow your arms but after that you are flogging a dead horse. Approximately every 10lbs weight gain = 1 inch on arms I have found this correlation to have some truth in it because in the last month i have gained 7lbs and gained +0.5inch on my arms. Another reason i don't train biceps is because doing curls in the gym makes me feel like a bicep boy (people who come in the gym, think they are great, and only train biceps and chest). Your biceps will grow fine from everything else you do, extra bicep training is 'in my opinion' a waste of energy. Do you agree or not? Please let's keep this on topic Thank you for any replies Last edited by MuscleM4n : 09-02-2005 at 03:36 PM.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-02-2005, 03:29 PM	#2
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101	agree, back work does biceps well
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101

09-02-2005, 03:41 PM	#5
tannywild Registered User Join Date: Jun 2005 Posts: 178	Must be a satisfactory thing for me... I work out all my bodyparts, but lifting the weights and doing my back workouts just doesn't give me that "burning" feeling like when I'm curling. I've got pretty decent biceps, and I've been getting good gains. My max curl weight is going up tri-weekly, so I'm not going to stop now! For anyone, the same rule applies. Do what works for you, if you think something isn't necessary, don't do it. If you like to do it just because you enjoy it..... Rock on. As for me, I'll keep curling.
tannywild Registered User Join Date: Jun 2005 Posts: 178

09-02-2005, 04:21 PM	#11
HaTa Registered User Join Date: Aug 2005 Posts: 126 Photos: 2	i work out my back... look at the pics and post a comment
	5 foot 9 162lbs 6% body fat lowest body fat ever was 3.8%

09-02-2005, 04:24 PM	#13
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101	swordfish is just a pussy!
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101

09-02-2005, 03:47 PM	#8
Fashong Fuck the Katrina Victims Join Date: Mar 2005 Location: Pennsylvania Posts: 790 Photos: 1	I do 5 sets of direct bicep work + back work.

09-02-2005, 04:18 PM	#10
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	i do direct work, about 7-8 sets, and now im going to increase the volume to about 9 sets, i believe if you want big biceps you work your biceps, if you want big legs, you work your legs, if you want a big back, work your back, etc. etc. ITS JUST TOO OBVIOUS UNLESS YOU ARE A GENETIC FREAK OF NATURE, YOU MUST WORK A BODYPART FOR THAT PART TO GROW, I REPEAT, YOU MUST EXERCISE THE MUSCLE IF YOU WANT IT TO GET BIG. GUESS WHAT, PEOPLE THAT DONT DO DIRECT BICEP WORK OR THAT DONT TO DIRECT TRICEP WORK OR THAT DONT DO DIRECT SHOULDER WORK WILL NOT BE BIG IN THOSE AREAS. i dont know why people keep posting direct work is unecessary to get it big! WRONG, unless your going for total body power and arent worried about size much, then not doing direct arm work is fine, but if you want it to get big, you must work it.

09-02-2005, 04:27 PM	#14
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	my arms are about 15 " not the best but good size, the lifts are valid, i dont have any pics. if you dont believe me fine. im all natural and started knowing what i was doing with diet training and supplementation about 10 months ago, so im still trying to get my arms up to par along with legs( i ignored both when i started lifting about 15 or so) my bf is about 9 or 10% and i can clearly both heads of my bicep and all three of my tricep

09-02-2005, 04:31 PM	#16
Fashong Fuck the Katrina Victims Join Date: Mar 2005 Location: Pennsylvania Posts: 790 Photos: 1	I can curl alot but my arms are not that big, maybe almost 15? I think it is because my triceps are small.

09-02-2005, 04:32 PM	#17
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Chill guys! Thanks for your views swordfish. My main point of this thread was to read some opinions and through them consider wether adding direct bicep training to my routine or not. You make a valid and sensible point swordfish, but i would like to hear more viewpoints before i make my decision.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-02-2005, 04:34 PM	#18
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	np muscle man

09-02-2005, 04:36 PM	#19
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101	muscle you know whether back works makes ur biceps hurt! curls do jack shit!
buildingup Elite Member Join Date: Aug 2005 Posts: 1,101

09-02-2005, 04:49 PM	#20
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	For the life of me, I can't understand anyone not wanting to work their biceps. You know it's not like it takes up your day!. I could give a "Rats Ass" less, if someone did not understand it. As far as anyone laughing, after I walk over and poke it down your face, you might just feel differently?. I am sure if you ask Uncle Arnie he works his biceps, and always has. Go tell him not to work his, and you think he is a pussy. See what you get. Working out is personal effort, and should be view in that way. So I work my biceps, and always will. You don't work yours, that's your buisness.

09-02-2005, 04:53 PM	#21
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Buildingup - what do you mean? Again valid point Sam, never thought of it that way! thanks. Hrmmmm my mind is swinging more in favor of adding bicep now.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-02-2005, 04:59 PM	#22
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	if you want bigger biceps, then do a little more direct work. start out with barbell curls, 3 sets of 10, perfect your form, then do some alternate dumbell curls, 3 sets of 8, again, perfect your form. 10-15 minute work out, stretch between sets too.

09-02-2005, 05:15 PM	#23
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	You might add a few sets of 21's in there if you want. Two are usually enough, but if you feel exceptionally froggy three. Seated barbell curls are good. Sit down rest the bar across your legs, you are curling only the last half, and can do more reps than with a full curl, and use more weight. This works the medial head, and is what gives you that good peak.

09-02-2005, 05:32 PM	#27
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	"21's" are a mixture of partial and full range movements. They are a great test of endurance and develop and shape the whole bicep. The exercise is called "21's" because it combines 3 sets of 7 reps each. 1. From a standing position using a barbell, holding it at arm's length, arms at your sides. 2. Curl the weight upward stopping halfway as your forearms become parallel to the floor, then lower the weight to the starting position once again. Do this for seven reps and then, without stopping: 3. Curl the weight up all the way this time stopping half the way down, doing seven reps of this partial movement. 4. Last, do seven full range curls, this is the hard part so if exhaustion sets in at this point, finish the set with seven full range dumbbell curls. This is why I said Two sets are enough, but you can do three if you want. Just don't plan on picking up anything very heavy, for a day or so.

09-02-2005, 05:34 PM	#28
turbine5 Registered User Join Date: Jun 2005 Location: Lotusland Posts: 83	thanks

09-02-2005, 05:40 PM	#29
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Thanks for your comments once again. DAMvN i target my brachialis (not sure of the spelling too ) by doing hammer curls. Ok you have convinced me, bicep curls here i come!
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-02-2005, 07:54 PM	#30
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004