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biceps workout
- Thread starter luka5z
- Start date
I throw in some 12-16 rep ranges once and a while.
if you are not doing them following back training then it is not enough, and doing each set to failure and every time is not good either.
you can do this if you are doing them alone or with chest
BB curl 4 sets 8-15 reps each
Preachercurl 3 sets 6-10 reps
DB curls or one arm cable curls 3 sets 8-12 reps
hammer grip curls 2 sets 8-12 reps
if doing them with back then reduce the number of sets a bit
not all sets should be done to failure and don't train very hard every time you do biceps.train really hard once every two weeks.
No not rep ranges. 15-18 sets. Sometimes 20. I stay between 8 and 12 on reps for the most part for my working sets.
32bulkcycle
Registered
Theres no way to know how your body will react to that amount unless you try for yourself. I used to do 15-20 sets for bis per week and barely got any size doing that. The past year and a half ive been doing only about 5 sets for bis per week and have had huge strength and size gains. Obviously i hit my biceps indirectly on back day also. The point is everybodys body reacts differently to all workouts and volume. The guy in my gym with the biggest arms (about 22") doesnt ever train his bis directly. He does all compound movement. So theres really no way anybody can tell you that what you are doing for bis isnt enough because they don't know whats best for YOUR body and if they try to tell you that what you're doing isn't enough its because they are ignorant
stfuandliftbtch
Registered
Depends, how often this workout is implemented in your routine. After back workout? after back workout AND on a separate day? only arm day?
GIVE US SOME INFO!!!!!!!!!!!!!
We need more info. If your a beginner than this is probably enough to get your feet wet but once you get more advanced you need to experiment with hitting bis/tris from different angles, mixing up the rep ranges/total sets and giving them their own day/hitting them after back or chest.
Kenny Croxdale
Registered
Going To Failure
Constantly going to failure is not a good idea.
You want to stiumlate growth, not annihilate it.
Kenny Croxdale
Kenny Croxdale
Registered
Muscle Fiber Type Training
Chris Thibaudea presented some information on how certain muscle groups repsond to specific repetition ranges.
Lats & Biceps
Lats and Biceps appear to do better with higher repetition, higher volume training.
Calf Training
Another example of this is the calf muscles.
Gastrocnemium
This muscle is a fast twitch muscle fiber. Thus, it reponds better to 8-12 repetitions.
It is worked with standing calf raises.
Solues
It is a slow twitch muscle fiber. It responds better to 20 plus repetitions.
It is worked with seated calf raises.
Kenny Croxdale
exactly
aminoman74
Banned Member
i do 15 sets with back or even without back.Iv been doing this for years and always to failure
MuscleGauge1
Registered
I think your routine is okay but I would do more. More variation. Maybe some cable bicep curls. Some hammer curls. throw in some machine curls too. I like variation in my bicep workouts
tinyshrek
Registered
I prefer masturbation....
^this... if that's all you do for just a bicep day i'd say not enough...
manickanuck
Registered
CaptainNapalm
Registered
Totally depends. Ive done training programs where I have done a lot more for biceps at the expense of compound lifts and my arms grew minimally. There have been other training cycles where I haven't done a single curl for three months and my arms exploded, but that's because I killed my biceps indirectly by means of heavy back lifts such as pull ups, chins, bb rows and deadlifts. So to answer your question it totally depends on what else you're doing to aid your arm growth. If all your other lifts are in check then you should be fine.
Like these guys said - a lot depends on what you combined it with. I typically do my bis after back. I also think, like calves and tris - bis are something that genetics play into. I was able to build up to nearly 16" bicep pretty quickly after I started focusing on bis. I have a high insertion point so I don't have a lot of thickness but I have decent peaks. The biggest trigger of growth for me was doing EZbar 21's. And I'd always argue that overtraining the curls is a great way to develop tendonitis. The more you can get out of the bigger lifts the less you're going to feel like you have to go to the curls and overtrain.
rage racing
Registered
I prefer a heavy back WO and a low rep bi work out.
