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beginner Bicep workout
- Thread starter kentucky
- Start date
For biceps I do wide-grip barbell curls and hammer dumbell curls. But they are really hard for me to get sore for some reason. I seem to hit the brachioradialis the most. I'm going to start doing preacher curls soon, but have to do them on my incline bench since I don't have a preacher station in my garage.
SubjectiveIllusion
New member
curls...
preacher curls and incline db curls get me sore when bb curls dont do the job. go light on the w8 2 start or u may get 2 sore if its ur first time...
preacher curls and incline db curls get me sore when bb curls dont do the job. go light on the w8 2 start or u may get 2 sore if its ur first time...
The Red Dragon
New member
5x5 bb curls (if you're not going heavy enough this should fix it)
2x8 incline DB (stretch exercises increase IGF receptors apparently)
2x8 preacher curls (for the brachialis to push out your bicep)
One common problem with people being disatisfied with their workout is form...is your form correct (I know its a simple exercise but I still see people screwing up on their form).
Soreness is not a good indicator of exercise session effectiveness. Your nervous system starts to adapt to it. My bicep was sore the first time I curled and I couldn't move my arms for a week (I couldn't extend them and daily chores became hell). Now I can curl 3x the amount and I feel absolutely nothing.
Squats should definately grow your biceps via endocrine system
. A 5x5 at 85% (hence the 5 reps) should get enough testosterone floating around.
Preacher/concentration curls aren't really for mass, BB curl = most basic and most effective for mass building.
Serea, do reverse curls to workout your brachialis it could be a potential achilles heel. A weak wrist can jeopardize bicep potential (if your wrists gives before your biceps while doing a bicep targetted exercise).
Rows/Pullups should hit your bicep to some degree too, or at least grow them via anabolic hormone release.
2x8 incline DB (stretch exercises increase IGF receptors apparently)
2x8 preacher curls (for the brachialis to push out your bicep)
One common problem with people being disatisfied with their workout is form...is your form correct (I know its a simple exercise but I still see people screwing up on their form).
Soreness is not a good indicator of exercise session effectiveness. Your nervous system starts to adapt to it. My bicep was sore the first time I curled and I couldn't move my arms for a week (I couldn't extend them and daily chores became hell). Now I can curl 3x the amount and I feel absolutely nothing.
Squats should definately grow your biceps via endocrine system
. A 5x5 at 85% (hence the 5 reps) should get enough testosterone floating around.Preacher/concentration curls aren't really for mass, BB curl = most basic and most effective for mass building.
Serea, do reverse curls to workout your brachialis it could be a potential achilles heel
. A weak wrist can jeopardize bicep potential (if your wrists gives before your biceps while doing a bicep targetted exercise).Rows/Pullups should hit your bicep to some degree too, or at least grow them via anabolic hormone release.
SurfinDaily
New member
Im a newbie too, so you should go with what they say, but i seem to feel more worked out from doin only 5 sets,
3 sets of dumbell curls, 1 set of barbell curls, and 1 set of dumbell preacher curls. And i ususually use enough weight so that i cant go over 8 reps....
3 sets of dumbell curls, 1 set of barbell curls, and 1 set of dumbell preacher curls. And i ususually use enough weight so that i cant go over 8 reps....
louden_swain
New member
Barbell Curls - 1 set
Rotate each workout with:
Preacher Curls - 1 set
Incline Dumbbell Curls - 1 set
Seated Dumbbell Curls - 1 set
Rotate each workout with:
Preacher Curls - 1 set
Incline Dumbbell Curls - 1 set
Seated Dumbbell Curls - 1 set
Legion Kreinak2
New member
Louden, I love how you're still a DC advocate. Comforts me, though, because I'm hoping to make great gains when I go all out on this program once and for all. I'm guessing the one all out set hasn't failed you yet, huh?
louden_swain
New member
Legion Kreinak2 said:
Yes. . . I am totally sold on the training philosophy. You will make great gains, as long as you work hard.
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