biceps

[neuby34]

I was wondering I am over training, as I have seen on this board folks do as little as 3 sets for biceps. I Do my biceps once a week along with my calves and abs the same day
I do preacher curls 12,10,6,4,
barbell curls on the preacher bench 12.10.8.4
hammer curls off the preacher bench 10,8,6
standing curls 6,6,3 with straight bar

 

[casualbb]

That's 6 times as much volume as you need. Pick your two favorite of those exercises and do one set each. That makes 2 sets of bi's, so do bis at least twice a week, and focus on progressive load. They should grow a lot faster.

-casualbb

 

[collegiateLifter]

That's 6 times as much volume as you need. Pick your two favorite of those exercises and do one set each. That makes 2 sets of bi's, so do bis at least twice a week, and focus on progressive load. They should grow a lot faster.

-casualbb

i think they may be able to benefit from more volume than that. though less neuby is doing.

 

[Lee]

right now on bicep day i do 3 set preacher and 3 sets straight barl curl. then finish with some standing cable curls (the ones where u sorta punch yerself in the head while curling) i find it works good, ive never felt overtrained either. but im only 17, maybe a young body has somethin to do with it?

 

[neuby34]

did was sorta a light day prior to some of the other trainging I used to do on them but they haev grown maybe not a much if i did your guys way, maybe I could just drop the standing curls . I fell a little sore after this workout but not the pump or fullness I used to get with more volume.000000000

 

[neuby34]

for progressive load you mean just keeping add new weight? another ? if your over training would it be possible to add new weight reps each week

 

[Lord_Suston]

I do 4-6 sets a week.
3 sets of db curls and 3 sets of Ez-curls, all sets are for 8 reps and each week is progressively loaded. Thses make my arms grow. but to be honest best way to make your arms grow is to deadlift

 

[casualbb]

for progressive load you mean just keeping add new weight? another ? if your over training would it be possible to add new weight reps each week

Yeah, try to focus on tangible weight increases each workout, kind of like in the 5x5 routine, if you're familiar with that. Obviously you wouldn't be able to if you're overtraining, but with low volume that's unlikely.

-casualbb