Biceps Routine.. Whats yours..

[TheKlique]

Well Im just curious as to what everyone's routine is for their guns??

I have mine, and it has worked off and on, and I continue to mix it up to tweak the muscles from time to time.. However Im not getting the results that I would like.. My Triceps and Chest are Monsters, and my back is getting stronger, what are your workouts, and what do you recommend?

Currently I alternate the following routines for biceps..

Preechers...

Cable Cross Biceps

Machine Isolated Curls

Incline Hammer Curls

Curling the 45lb bar and adding up to 30's on each side..

What do you recommend?

 

[Robboe]

Originally posted by TheKlique
What do you recommend?

Picking two of those exercises and doing 2 sets for each.

 

[iSlaNdEr bOy]

My bicep routine:

standing hammer curls 3 sets
alternating bicep curls 3 sets
machine isolated curls 3 sets

I've only been lifting for 3 months, so please be welcome to criticize.

 

[jstar]

try using dbs instead or for a few weeks then switch back to bb.

I only do 2 exercises:

alt. incline db curls 4 sets 6-10
db hammer curls 2-3 sets 6-10

for added intensity I do both arms together til failure then one arm at a time squeezing out a couple more reps til failure. Always remember to squeeze at the top.

 

[Arnold]

my last bicep work-out I did 3 sets of preacher curls and 4 sets of standing cable curls.

 

[Max. Q]

Re: Re: Biceps Routine.. Whats yours..

Originally posted by The_Chicken_Daddy
Picking two of those exercises and doing 2 sets for each.

Exactly what TCD recommends. At first it was hard for me to believe that only a total of four sets would make a difference.

My bicep routine is part of "Arms/Back" day:

Power week - barbell curl 2 x 4-6, hammer curl 2 x 4-6. Rep

Range week - alternating dumbell curls 2 x 6-8, concentration curls 2 x 10-12

Shock week - ez bar curl/CG chin superset...1 x 6-10 each, preacher curl/reverse curl superset...1 x 6-10 each, dropset dumbell curl...1 x 6-10, drop 6-10

(thanks GP)

 

[Arnold]

I like to get in around 6 sets.

 

[Golds_Soldier]

hmmm.... i do 16 sets for each body part twice a week

 

[Mudge]

The 80s are over Golds_Soldier.

 

[Arnold]

Originally posted by Golds_Soldier
hmmm.... i do 16 sets for each body part twice a week

why?

 

[Golds_Soldier]

Originally posted by Prince


why?

Cause i get great gains......... DUH!

 

[TheKlique]

Thanks fellas.. .

I'll tone down the sets, and up the weightage...

Much Props to you all..

-TheKlique-

 

[I Are Baboon]

Originally posted by Prince
I like to get in around 6 sets.

Word.

 

[Brad224]

I do biceps on back day and get in six sets. I have three workouts I alternate with, but my current one looks like this:

2 sets standing db curls
2 sets concentration curls
2 sets db preacher curls

 

[Robboe]

Originally posted by Golds_Soldier
hmmm.... i do 16 sets for each body part twice a week

Arnold, is that you?

 

[Tank316]

Originally posted by Golds_Soldier



Cause i get great gains......... DUH!

 

[Scotty the Body]

I find 6 sets works good, either three exercises with two sets each or two exercises with three sets each.

 

[Arnold]

Originally posted by Golds_Soldier
Cause i get great gains......... DUH!

okay, if you say so.

 

[Golds_Soldier]

But 16 sets twice a week work so good!!!

 

[Golds_Soldier]

for back and legs sometimes i even do 20

 

[Scotty the Body]

Doesn't seem the the most efficient way but I guess if it works for you Golds, have you ever tried a lower volume workout with a little more intensity?

 

[Training God]

Re: Re: Biceps Routine.. Whats yours..

Originally posted by The_Chicken_Daddy



Picking two of those exercises and doing 2 sets for each.

*** Bicep Dumbbell Drop Set: 1x6 (3 drops)
Barbell 21 Curls: 1 set
Seated Dumbbell Curls: 1x10 (failure)

 

[Robboe]

You seriously bother with 21's?

 

[Golds_Soldier]

dude 21's are great!! Jesus sometimes i think u guys know nothing about lifting( which is not true )

 

[Golds_Soldier]

AHH i just finished my 18 sets for chest and 20 sets for back FEELS AWSOME

 

[Training God]

Love them.

 

[Robboe]

I see absolutely no point in them, personally.

Not to mention my dislike for direct biceps training, but i digress.

 

[Arnold]

Originally posted by Golds_Soldier
dude 21's are great!! Jesus sometimes i think u guys know nothing about lifting( which is not true )

they are okay to do once in awhile, but use them sparingly.

 

[Golds_Soldier]

i dont do them em every bicep workout just like once every 2 weeks

 

[Robboe]

I'd be interested in hearing how 21's differ in effect compared to 21 straight reps.

Or why people do them as opposed to 21 straight reps.

Or where this magic number, 21 actually came from. Is 20 not as good? Is 22 too much?