Bicep routines

[Claudette]

Hey y'all. I was just wondering what the females (or males, I guess do for your bicep routines. I'm looking to switch mine up a bit but don't know what order to do them in.

Here's wat I've been doing for the past 2-3 weeks:
Incline db curls supersetted with alternating db curls
concentration curls
ez bar curls (3 sets of 7-10 with 7 going all the way up and down, 7 half-way up, 7 half-way down all comprising one set).
Cable hammer curls

I'll do 3 sets of each with 12-15 reps of everything except of course the ez bar curl.

I don't want to get rid of incline curls b/c they always kick my a$$, but was thinking of trying single-arm high cable curls. I don't know how to describe it so I'm hoping I got the name right. Anyway, what order should I do those in if I included the cable curls. I know to do compounding sets before isolation sets, but other than that, what other exercises could I do? I would appreciate any input

Thanks,
Tracie

 

[gopro]

You are doing an awful lot of work for your bis. I recommend you pick 3 bi exercises at each workout and do 2 sets each. Work on one routine for 3 weeks and then switch to 3 new exercises or, change the order of the current routine. You can also change the rep range for a different effect.

 

[LAM]

ditto...the bicep is a small muscle it doesn't take much to train it effectively

 

[Robboe]

Originally posted by gopro
I recommend you pick 3 bi exercises at each workout and do 2 sets each.

To me, even that sounds unnecessary.

I'd say 4 sets max.

I personally do about 1 set for biceps. Sometimes nothing.

 

[Neil]

I do 3-5 sets depending on the week. I don't think a lot of direct bi work is necessary if you are hitting your back hard.

 

[nemodynamite]

When are you training your back? Your bi's get quite a workout during several back exercises. I know that the worst thing to do is overtrain so I only hit 2 bicep exercises max!!!

Exercise 1: easy curl bar - 1 warm up, 2 heavy
Exercise 2: concentration curls - 3 sets of 10

Works very well for me.

 

[5abi]

gusy guys guys, ever1 bodys different, i think mine respons rather well to the more i pump thing

i do more i get better growth!

but every1 shoudl experiment with all diff, techniques, LAM and GOPRO are 2 solid mofos! they give good advice i dont' mean 2 offend u by what i said, all im saying is that every1s body esponds diff!

peace on peacers

ps: i'm not nearly as big as those 2

 

[nikegurl]

i'm still figuring out what works best for me. i can tell you this though. i have a really good back compared to the rest of me. i've been doing about 5-6 sets for bis on a different day from back. (4 days between back and bis so time to rest)

and....my bis are lagging. i think maybe (?) i need more volume to bring them up. i'll try it and see but i'm thinking maybe i've been too concerned with not overtraining them. other body parts are doing better now that i've gone to training them once a week and not going crazy doing 20 sets etc. but i think my bis were better when i did a lot more sets.

we'll see - i'm only guessing. think i might be on track with the idea that maybe i actually need to do more and not less for my bis?

 

[john992]

The only way youll find a bicep regime or any body musculature routine is tinkering and tweaking your own routine as everyone is different. Genetic differences are a huge factor when deciding what to use as resistance training or cardiovascular routine. This is why I hate to see young trainees pick up the newest issue of lets say Flex Magazine and start doing a routine designed for lets say Ronnie Coleman. This is bound to cause overtraining and on the other hand it might not but rest assured you must find out what works for you as this is the key to optimal growth.

 

[Arnold]

Originally posted by The_Chicken_Daddy
I personally do about 1 set for biceps. Sometimes nothing.

You get results from that?

 

[Mudge]

I think if 1 set does it for your biceps routine, you might be overly using them in other excersizes, which means your not isolating as well as you should.

But, I haven't seen pictures of you, or your routine, so who knows.

 

[Robboe]

Yep.

I do biceps after back.

As long as my rows are progressing my arms are growing.

My arms were just shy of 17" after my most recent bulk, up from just under 16". My bulk lasted 15 weeks if you're curious.

Dropping volume right down was the best thing i've done.

 

[Claudette]

Thanks everyone for all your informative advice. I tend to train back very hard b/c it's my favorite muscle group to train. With that said, I always like to train my muscle groups hard, though. I know that when I work back, I'm also working my biceps, and the same goes with chest and tris. However, I am the type of person that does not like to rely on that training alone. But if I ever feel like I'm overtraining, etc. I reduce the training or take a break.

In regards to doing too many exercises for the biceps, I think my post was a little bit ambiguous in that it appears as though I do all of those exercises in one bicep workout, when I don't. The list I gave was merely a list of exercises that I like to perform when working bis. I should have said that I usually only do 3. The 3 that I have been doing lately are the incline db curls, alternating db curls and ez bar curl.

Sometimes I get rid of the alternating db curl (because I hate them--they bore me to death--too slow, I guess) and replace them with concentration curls, which I like better.

My original question was that I wanted to incorporate upright cable bicep curls (name?) but didn't know where I should put that exercise and what I should drop in order to fit it in. Does anyone have any suggestions? Also, does anyone actually do this exercise?

Thanks again for all your responses!

Tracie

 

[gopro]

Originally posted by The_Chicken_Daddy


To me, even that sounds unnecessary.

I'd say 4 sets max.

I personally do about 1 set for biceps. Sometimes nothing.

Two things....

-I would recommend even less sets to her, however, when someone uses a higher volume I usually will tell them to drop a few sets at first b/c most will not accept going from say 12 sets down to 3 in one shot....although I don't think 6 sets is too much for most, however, b/c the majority of people don't train intensely enough to fry a muscle in a couple of sets.

-When you are a genetic freak like you, all you need is one set

 

[gopro]

Tracie...as to your question about "upright cable curls"...I am assuming you mean curling with a straight or cambered curling bar, from the bottom pully while standing...just like a regular standing ez bar curl.

If this is so, then it can replace the regular standing curls as they are similar. This can be done anywhere in your routine, but if I had my choice I'd do it last, after the free weights.

 

[ians]

Originally posted by Claudette

My original question was that I wanted to incorporate upright cable bicep curls (name?) but didn't know where I should put that exercise and what I should drop in order to fit it in. Does anyone have any suggestions? Also, does anyone actually do this exercise?

Tracie

Claudette,

I do 21's cable curls at the end of my workout which is as follows:-

Standing Barbell Curls - 1xWarmup 3 x 8-10 reps
Alternate Seated Dumbbell Curls - 1xWarmup 3 x 10-12 reps
Standing 21's Cable Curls - 2 x 21

I use Cable Curls to give me that final pump .... and find it works very well !!

 

[Claudette]

Originally posted by gopro
Tracie...as to your question about "upright cable curls"...I am assuming you mean curling with a straight or cambered curling bar, from the bottom pully while standing...just like a regular standing ez bar curl.

If this is so, then it can replace the regular standing curls as they are similar. This can be done anywhere in your routine, but if I had my choice I'd do it last, after the free weights.

Actually, that does sound like what I described, but it's not it. I meant that exercise where you're holding a handle in each hand and your elbows are parallel to the floor and even with the shoulder and you're curling the arms in simultaneously while standing upright. I hope that's a better description.

 

[Claudette]

Originally posted by ians


Claudette,

I do 21's cable curls at the end of my workout which is as follows:-

Standing Barbell Curls - 1xWarmup 3 x 8-10 reps
Alternate Seated Dumbbell Curls - 1xWarmup 3 x 10-12 reps
Standing 21's Cable Curls - 2 x 21

I use Cable Curls to give me that final pump .... and find it works very well !!

What are standing 21s?

 

[mick01]

Originally posted by The_Chicken_Daddy


To me, even that sounds unnecessary.

I'd say 4 sets max.

I personally do about 1 set for biceps. Sometimes nothing.

A MAN WITH GOOD TRAINING SINCE! I do one set of BB curls evey 16th day.

Originally posted by The_Chicken_Daddy

Dropping volume right down was the best thing i've done.

Me to.

 

[mick01]

Originally posted by gopro



-I would recommend even less sets to her, however, when someone uses a higher volume I usually will tell them to drop a few sets at first b/c most will not accept going from say 12 sets down to 3 in one shot....although I don't think 6 sets is too much for most, however, b/c the majority of people don't train intensely enough to fry a muscle in a couple of sets.

I have to agree with this as well.

 

[gopro]

Originally posted by Claudette


Actually, that does sound like what I described, but it's not it. I meant that exercise where you're holding a handle in each hand and your elbows are parallel to the floor and even with the shoulder and you're curling the arms in simultaneously while standing upright. I hope that's a better description.

Ahhhh...I think I've got ya now...you mean doing curls like you are doing a standing two arm bicep pose...right?

If I am correct, than still, do it at the end of your routine.

 

[Claudette]

Yep, that's it. But what should I replace it with when I do the exercise? Should I get rid of the alt. db curls?? Thanks again

 

[Twin Peak]

I'd say something but there is nothing to add, its pretty much all be said. Personally while I am a low volume kind of guy, I still need 7-9 working sets to fry my bis (after warmups).

Also, chicken, don't forget that beginners cannot train with the intensity of an advanced trainer and this volume is necessary. Chicken, you are one of the few who I have seen make Mentzer's theories work, aside from Dorian Yates, of course!

 

[Claudette]

Hey Twin Peak, I don't know if you were referring to me or not, but I'm not a beginner, but unfortunately, I'm also not an advanced trainer. I've been training for a little over 3 years now, but have recently become a hard-core addict to training, as my roommates might describe me. Anyway, I just refuse to get over the mentality that just working my back and doing one or two sets for bis will suffice it for me. When I go to the gym, I like to feel like I'm doing something for that particular muscle group. I know that I might have already inadvertently worked that muscle group, but I like to focus on it to be satisfied, I guess.

Since I don't work back and bis on the same day, I tend to do 3 exercises when I do bis. I can't recall what I used to do when I did work those muscle groups on the same day, as it has been a long time. The reason why I stopped working back and bis together was that by the time I got to my bis, they were exhausted. That is why I don't work chest/tris or back/bis together because I want to focus on each muscle individually.

I'm not lacking in definition in my arms, I'm just bored with my current bicep routine and simply wanted to switch it up.

With all that said, what is Menzter's theory? Can I assume it's how Chicken works bis with only one exercise b/c they have already been worked with the back?

 

[ians]

Originally posted by Claudette


What are standing 21s?

Claudette,

Standing 21's :-

i) attach a straight bar to a low cable pulley
ii) grab the bar standing upright with a slight bend at the knee - iii) curl the bar up to your upper chest/chin and allow it to return only HALF WAY down (so that your forearms are parrallel to the floor) - then curl it back up - do this for 7 reps
iv) allow the bar to go all the way down - then curl it HALF WAY up (so that again your forearms are parrallel to the floor) - do this for 7 reps.
v) allow the bar to go all the way down - then do full curls for 7 reps.

(So thats - 7 haf way down - 7 half way up - and 7 full)

Do these in 1 fluid quick movement, but make sure you use strict form - you should feel a really good pump when you reach the 7 full reps - if not add a little more weight.

 

[gopro]

Originally posted by Claudette
Yep, that's it. But what should I replace it with when I do the exercise? Should I get rid of the alt. db curls?? Thanks again

I would replace the concentration curls with this movement...although I know you wish I'd said the alt dumbell curl

 

[Claudette]

Originally posted by ians


Claudette,

Standing 21's :-

i) attach a straight bar to a low cable pulley
ii) grab the bar standing upright with a slight bend at the knee - iii) curl the bar up to your upper chest/chin and allow it to return only HALF WAY down (so that your forearms are parrallel to the floor) - then curl it back up - do this for 7 reps
iv) allow the bar to go all the way down - then curl it HALF WAY up (so that again your forearms are parrallel to the floor) - do this for 7 reps.
v) allow the bar to go all the way down - then do full curls for 7 reps.

(So thats - 7 haf way down - 7 half way up - and 7 full)

Do these in 1 fluid quick movement, but make sure you use strict form - you should feel a really good pump when you reach the 7 full reps - if not add a little more weight.

that sounds like what i was doing with the ezbar. thanks

 

[Robboe]

Originally posted by Twin Peak
Chicken, you are one of the few who I have seen make Mentzer's theories work, aside from Dorian Yates, of course!

I'm not a HITer. Well, not in the true sense anyway.


I just know that more is not better.

better is better.

 

[Neil]

Originally posted by The_Chicken_Daddy

I just know that more is not better.

better is better.

I agree. Train hard and make the sets count. Keep the volume low and you will progress much faster.

 

[mick01]

Originally posted by Twin Peak
Also, chicken, don't forget that beginners cannot train with the intensity of an advanced trainer and this volume is necessary. Chicken, you are one of the few who I have seen make Mentzer's theories work, aside from Dorian Yates, of course!

You right a beginner may need more volume. But if you start with an arbitrary number of sets and progress is minimal do you do more or less? If you start with one set and no progress is made then you go to two.
I trained a 24 year old beginner using volume as low as mine. He had been training for about 4-6 months. In the 6 months following he put 100lbs on his 20-rep squat. All his lifts increased dramatically. I know every newbie can make big gains but he did it on very low volume.
I believe with a properly applied high intensity low volume approach everyone can make significant gains and IMO better than volume training.

Mentzer only coined low volume as "Heavy Duty". He gets much of the recognition due to the fact he was a top ranked BB. But his mentor was Author Jones.