Biceps

[Fashong]

So when I do concentrated curls according to this http://www.ironmagazineforums.com/showthread.php?t=35431 I flex my muscle 1-2 seconds when its at the full point like curled high.


Also do I do with when I use ez-curl bar?

And does this help gain strength to?

-How long should I work my biceps doing this for how many excercises and how many sets.

 

[JungleJuice]

personally i do 12 sets for biceps and and yes i tense at the top, there you go

 

[phantom939]

i usually do like 6-8 sets for biceps. 2 or 3 exercises. i hold the contraction for 1-2 seconds on most exercises, especially with concentration curls and cable work. hammer grip rope curls + 1-2 second pause at peak contraction + strip set = ouch

 

[JungleJuice]

i usually do like 6-8 sets for biceps. 2 or 3 exercises. i hold the contraction for 1-2 seconds on most exercises, especially with concentration curls and cable work. hammer grip rope curls + 1-2 second pause at peak contraction + strip set = ouch

6-8 aint many but i do 12 sets but no all to complete faliure, some exercises are a pump. but 6-8 full blown sets aint bad but i like pump sets also

 

[phantom939]

6-8 aint many but i do 12 sets but no all to complete faliure, some exercises are a pump. but 6-8 full blown sets aint bad but i like pump sets also

yea, sometimes i'll go with a bit more volume to change things up...it usually just depends on what i did the week b4...im usually pretty intense with my workouts to the point where my arms are totally fried by the fifth set if not earlier...i've never done 12 sets for bi's b4 but if it works for you, awesome . maybe i'll try it in the future.

 

[JungleJuice]

yea, sometimes i'll go with a bit more volume to change things up...it usually just depends on what i did the week b4...im usually pretty intense with my workouts to the point where my arms are totally fried by the fifth set if not earlier...i've never done 12 sets for bi's b4 but if it works for you, awesome . maybe i'll try it in the future.

good stuff

 

[APG]

Alright JJ what is your 1RM deadlift, Squat and bench (kg)? impressive photos

 

[JungleJuice]

Alright JJ what is your 1RM deadlift, Squat and bench (kg)? impressive photos

mate i havent done 1rm in agees but i normally bench 180kg for reps, squat 200-220kg for reps and deadlift up to 280kg for reps but it varies ya know from bulking and cutting and how i lift the weight.

 

[APG]

quality lifts

 

[RikkiHoon]

I do 10 sets for biceps and squeeze those little monkeys at the top of the curl. After a few sets and reps it's a f*****g killer, but seems to work

 

[ihateschoolmt]

I do 4 sets for biceps.

 

[Fashong]

So if i squeeze it when it gets to top I can do it with ez-curl bar excercises to?? Also how many times a week should I do biceps.

 

[ihateschoolmt]

So if i squeeze it when it gets to top I can do it with ez-curl bar excercises to?? Also how many times a week should I do biceps.

Yes and 1 time a week.

 

[patricio223]

preacher curls put alot of mass on my biceps. The most important pant in working biceps IMO is to go heavy as possible with absolute full range of motion. Train to failure, By the time you hit your 10th rep if your doing 3x10, you shouldnt be able to do another. If you fail a couple of reps before you hit your target, that is fine.

 

[RikkiHoon]

Yeah, the *full stretch* (starting each rep with a straight arm) is the most vital part. I was also advised to let the weight back dow quite slowly, really controlling the stretch back the start position. It'll have you gritting your teeth and dribbling after a few sets and reps, but it does the job! The fact you'll be walking for a couple of days like you've broken both your arms is another matter ..... only kidding!