Please Scroll Down to See Forums Below
Bicep workouts
- Thread starter saul_uk
- Start date
royale13ii
New member
whats your current routine look like?
recently changed from an all over routine to a more isolated one, i.e. working groups of muscles, at the moment in terms of biceps just use an Z-Bar with a close grip at about 45Kg, and using 1 dumbell at a time with my elbow rested on the inner thigh (i dont know what theyre called) just do reps like that with a 16-18kg dumbell, thats pretty much it
kingkrs
New member
here is a routine from Charles Poliquin that I have used and it works.
Here is a nasty super set for biceps:
Do 4-6 reps of close-grip chin ups (or close grip pulldowns, if you are not strong enough to do the chin ups), rest 8-10 seconds, and then do 8-10 reps of incline dumbbell curls.
Do five sets, resting approximately 2 minutes between sets, and I guarantee you there will be no way you can bend your elbows for at least 5 days without feeing extreme soreness.
Here is what is happening: When you are doing the chin-up, the origin is at the elbow and the insertion is at the shoulder. Then, when you do the incline dumbbell curls, it is the opposite: the origin is at the shoulder and the insertion is at the elbow.
Mechanically, you are doing two extremes and you are inducing fiber damage beyond belief.
For triceps, you can superset weighed dips with overhead triceps extensions. Do 5 reps of weighted dips, rest 8-10 seconds, and then do 10-12 reps of overhead triceps extensions with a rope.
Rest 2 minutes and repeat. Do a total of 5 sets and you will not be able to brush your hair for a few days.
Again, because of varying arm position in these two movements, you have the elbows below the shoulders in one movement and the elbows above the shoulders in the next.
The pain is quite exquisite.
Here is a pic of the man if you have never seen him. Check out those arms!
Here is a nasty super set for biceps:
Do 4-6 reps of close-grip chin ups (or close grip pulldowns, if you are not strong enough to do the chin ups), rest 8-10 seconds, and then do 8-10 reps of incline dumbbell curls.
Do five sets, resting approximately 2 minutes between sets, and I guarantee you there will be no way you can bend your elbows for at least 5 days without feeing extreme soreness.
Here is what is happening: When you are doing the chin-up, the origin is at the elbow and the insertion is at the shoulder. Then, when you do the incline dumbbell curls, it is the opposite: the origin is at the shoulder and the insertion is at the elbow.
Mechanically, you are doing two extremes and you are inducing fiber damage beyond belief.
For triceps, you can superset weighed dips with overhead triceps extensions. Do 5 reps of weighted dips, rest 8-10 seconds, and then do 10-12 reps of overhead triceps extensions with a rope.
Rest 2 minutes and repeat. Do a total of 5 sets and you will not be able to brush your hair for a few days.
Again, because of varying arm position in these two movements, you have the elbows below the shoulders in one movement and the elbows above the shoulders in the next.
The pain is quite exquisite.
Here is a pic of the man if you have never seen him. Check out those arms!
bignate73
New member
so basically you have 2 choices: curl (in some form or fashion) and tweak your rep ranges or do some sort of pullup/chinup.
a curl is a curl IMO. i look at it like pressdowns, its isolation. people can get pretty good development from pressdowns...but look at big bench pressers. The secret is in the compound movements, not the isolation. you have far more room for improvement and increases in a compound movement. you're spreading the lifted load over multi joints and many muscle groups. forcing it on one joint and one muscle, leads you quickly to plateauing.
a curl is a curl IMO. i look at it like pressdowns, its isolation. people can get pretty good development from pressdowns...but look at big bench pressers. The secret is in the compound movements, not the isolation. you have far more room for improvement and increases in a compound movement. you're spreading the lifted load over multi joints and many muscle groups. forcing it on one joint and one muscle, leads you quickly to plateauing.
