had an amazing bicep workout

[protobe]

today i had an amazing bicep workout it was like this
seated barbell curl 85lbs 3 sets of 5
dumbell curl 30lbs 3 sets of 5
standbarbell curl 3 sets of 5
consentration 30lbs 2 sets of 5

I couldn't do a 3rd set of consentration curls it was so rough
reply as to what yor bis and what your workout looks like
protobe

 

[mrflexdiesel]

Fucking awesome dude!!! A typical bicep routine for me looks a little something like this:

Olympic BB Curls - 45lbs. for Warm-up
95lbs. x 12
135lbs. x 8-10
155lbs. x 6-8

Alt DB Curls - 40lbs. x 12
50lbs. x 8-10
60lbs. x 4-6

1 Arm DB Preacher Curls (Dropsets) - 40lbs x ?
30lbs x ?
20lbs x ?

Sometimes I might add one other exercise and again do dropsets, but not usually. Keep up the good work man!

 

[RADAR]

Good work bro!

RADAR

 

[DaddyX]

good work but thats alot of sets for your bi's. i prefer 6-9 sets, anything after that i cant move my arms. glad its working for you tho

 

[02gixxersix]

Good work bro. I just did that bicep routine nelson recommended yesterday. It hurt like hell and it felt great. We'll see how my arms feel tomorrow.

 

[thickera]

good work, tell me how your arms respond to the low reps.

 

[DelCastillo]

Protobe how about some pictures of those arms?

 

[magman1]

tell us what everyone is really wondering....how was ur friends bicep workout?

 

[thx9000]

tell us what everyone is really wondering....how was ur friends bicep workout?

C'mon give the kid a break.

 

[magman1]

im just fuckin around...tho i guess his link to the training board must be broken!

 

[thx9000]

I don't think he's found it yet....

 

[mlong23]

what are seated barbell curls?

 

[khemix]

inclined seated dumbell curls
50lb dumbell in each hand, 4 sets of 6-10

reverse bar curls
120lbs bar, 4 sets of 8-12

standing cable curls (boths are at same time)
80lbs per arm, 4 sets of 10-12

-

This kills me. Came up with the routine myself actually. I think the 50lb dumbell curls are impressive

Chris

 

[magman1]

even tho all my other bicep curls have gone up, my incline dumbell curls have not...a year and a half ago i was doing 50's and curling 95lbs for like 6...now i am able to curl 135 for 6 but still only able to use 55lb dumbbelss...maybe cuz i never stick with them for a long period

 

[silver_shadow]

i don't get it- he said his arms are now 15" and his BW is 205 or so he says. something fishy there.

 

[sk*]

I don't usually train biceps, cause they get hit in other ways ... but once in a while i'll get bored and do a set of barbell curls. I'll usually do 135X10-12, just one set after a warm-up or two and call it a day.

I figure it's not gonna make my squats, deadlifts, bench, or overhead press go up ... so whatever.

-sk

 

[babbabuee]

what are seated barbell curls?

exactly what I was going to ask.

 

[protobe]

seated barbell curls you sit on a bech with a barbell and curl like that you don't have to do a full range of motion so you can pound more weight now feel it here more than any other exercise for bis. And 205 15 in arms nothing fishy I'm 15 my arms haven't grown at all up untill this point i'll tell you what has grown though my gut. Its getting there i'm gona start throwing in more cardio though.
protobe

 

[Lift Chief]

Looks like way, way over training to me.

 

[Lestat]

I do 4 sets for bi's per workout

standing barbell curl... somewhere between 80-100lbs

standing db curl.. anywhere from 35 to 45lbs per arm

seated preacher curl with the EZ bar.. 80 - 100 lbs.

 

[02gixxersix]

Try less sets and higher reps per set. Maybe do 3 sets of standing barbell curls and 3 sets of dumbell curls or preacher curls and call it a day.

 

[02gixxersix]

Also I wouldn't JUST do that. Either give arms their own day, or do biceps with your back workout and tricpes with your chest or shoulder workout. I've also had good results doing bis on chest day and tris on back day.

 

[babbabuee]

I'm definitely overworking then. I don't even want to say how many sets I put into some bodyparts on certain days.
I guess if I stop growing, I'll adjust, but until then, if I've got gas in the tank, I'm lifting and lifting hard.

 

[hulk2003]

what ?i am 180 pounds and my arms are 17 inches pumped ,last year it was 12 and a half at 140 pound .

 

[silver_shadow]

thats sorta what i was thinking hulk- but he says much of that 205 is in his gut. whatever. but i think ur overworking ur arms protobe- do maybe just upto 30-40 reps divided into maybe 3-5 sets bi's. same for tri's- both are small muscles and can't take much. and in any case as quite a few bros have said bis get hit with back and tris with chest and shoulders without specifically targetting them- and tryst me they WILL grow if u don't overdo arms training.

 

[jubei]

My bicep workout consists of this:

Standing or seated dumbel curls
Preacher curls with e-z curl bar
Reverse grip curls
Hammer curls

 

[DJ_UFO]

I do:

3 sets of standing EZ bar curls
3 sets of standing dumbell hammer curls
3 sets of standing dumbell curls
2 sets of standing straight bar curls (this 2 last one less weight high reps)

Do you think i'm overtraining them?...I haven't had the same workout in my whole life but for some reason my bis have been always growing slower than the rest of the body..i've tried other workouts without good results...I get a very good pump but not too much grow...do you have any idea guys??

thanks!

djufo.

 

[silver_shadow]

maybe u should try DC stretching djufo- check it out on the training board. my biceps developed stretch marks from the growth within 1mth of starting the stretches.

 

[DJ_UFO]

thanks bro!..i'll check the training forum...

 

[protobe]

I see what yo uare sayig about overtraining but i do this many sets becaues this is the only amount that make me feel it now for tris i do like 4-5 exercises for 3 sets i do enough to where i feel it for the next day and barely feel it the 2nd day after

 

[magman1]

nothing wrong with 16 inch arms...i personally feel many people tend to exagerate...i am 5'11, 205-210, and have 16 inch arms...IMO, they dont look all that shabby!