Thread: Biceps

This might not be the answer you are looking but often..."less is more."

Why do you need another exercise? Perhaps you could increase the intensity so that your third exercise feels the way you would like a fourth to feel...?

i've been training using HIT methods for a while now, i'm looking to switch it up and increase the volume for a bit, i do agree though, more is not always better, but i've just got back on cycle and it seems that my normal workout is just not hitting them hard enough right now, so i'm open to any suggestions

what does ur split look like?
do a push-pull-legs and only do 1 curling movement at the end of pull day for about 3 sets

I would really stick with only 3 arm exercises...any more is leading to overkill...

Structure each exercise around a different rep scheme though. Try this out:

Exercise #1: 4 x 6-8 (mass builder...focus on lifting heavier each week) 90 sec rest

Exercise #2: 3 x 8-10 60 sec rest

Exercise #3: 3 x 12-15 30 sec rest

10 Total Work Sets...each exercise focusing on different muscle fiber. If this doesn't fry your muscles...than your intensity, load selection or technique needs to be evaluated...

thanks bro, i'll give that a try, think i'll give cable curls a try as my 3rd excercise

Originally Posted by thebarbarianway

I would really stick with only 3 arm exercises...any more is leading to overkill...

Structure each exercise around a different rep scheme though. Try this out:

Exercise #1: 4 x 6-8 (mass builder...focus on lifting heavier each week) 90 sec rest

Exercise #2: 3 x 8-10 60 sec rest

Exercise #3: 3 x 12-15 30 sec rest

10 Total Work Sets...each exercise focusing on different muscle fiber. If this doesn't fry your muscles...than your intensity, load selection or technique needs to be evaluated...

This is a terrible workout!!!! 10 sets is way too much.

Simple....do rows, med/wide pulls and then finish with 3-5 sets of biceps work....DB is best IMO.

I've heard that straight barbell curls are not good for your elbows because it restricts them to a set plane of motion. Is this because the arms are overly supinated in this position? So then EZ bar curls would be fine, right? But then don't those transfer more of the workload from the biceps to the brachialis?

Sounds like dumbells would be best to me.

Sounds like an excessive amount of arm work already. What does your back workout look like?

If you're looking to shock your muscles, as you say, you may take Foreman's suggestion and do some back work prior to isolation. Rows aren't your only option, of course; supinated pulls (chins) are great for hitting the back and biceps and will surely lead to more fatigue during your isolation exercises if that's what you're after. I do literally zero isolation work and I'm happy with how my arms look. Not that you or the next person would be, but I don't think they're particularly small or large.