Please Scroll Down to See Forums Below Cackerot69
New member
Currently 2 for bi's and tri's.
How many sets for biceps and triceps?
- Thread starter MuSuLPhReAk
- Start date
JG1,
How the hell do you do 6 sets to failure for bi's? Dude, after doing back, I come over to bi's and can do 30 lbs alternating dumbell curls, 10x and I'm smoked...for my second set, I'm dropping down to 20 lbs, and can usually only get out about 7 or 8....but I'm going slow on my negative, and not much rest between sets, so my muscles don't have much time to recover....I'll throw in two sets on cybex bicep machine, hammer position, and that's it for me...toast!
How the hell do you do 6 sets to failure for bi's? Dude, after doing back, I come over to bi's and can do 30 lbs alternating dumbell curls, 10x and I'm smoked...for my second set, I'm dropping down to 20 lbs, and can usually only get out about 7 or 8....but I'm going slow on my negative, and not much rest between sets, so my muscles don't have much time to recover....I'll throw in two sets on cybex bicep machine, hammer position, and that's it for me...toast!
GenetiKing
New member
Guinness said:
Granted, you won't be as strong if your pairing bi's with back or tri's with chest or shoulders. However, it sounds like you might be incorporating too much bi's into your back work. Your bi's should still be fairly fresh even after hitting your back with heavy rowing and pulling movements. A lot of people don't like them but straps help me to keep the majority of the workload on my back. Also, use a false grip whenever possible. Oh well, I'll shut up now. I'm probably preaching to the choir, LOL!
BTW...I like the sig bro...
GK,
Absolutely not bro...I'm still a bigtime novice in the Iron Game...lifted on and off since I finished high school (12 years ago), but never seriously...I've been serious about it for the past year and 3 months, but I've got a long way to go to catch up with my fellow elite bros....
Right now, I'm going with HIT training. Main reason, I want to hit the muscles hard, fast and infrequently. So, on my back day, I'm really not doing very many exercises or sets for back...A typical back routine is comprised of Hammer Strength Iso High Row (this one is a killer if you do it right) which is really more akin to a pulldown motion and then some sort of rowing motion like Cybex Machine Row or T-Bar or possibly cable rows. I've kinda abandoned pulldowns, just because too often, on my last reps, I wasn't able to pull all the way down to my chest and I felt like I was cheating myself outta good back work because of that. With these other exercises, especially the machine ones, you can really squeeze hard and pull through the entire rep (at least until you reach concentric faillure) and smoke your back nicely. I think I've seen some good development in my lats since moving to this system. time will tell...
but, with any of these exercises, my bi's are always pumped when I'm done..unfortunately, we don't have a pullover machine at our gym, and I've never been all that excited about the dumbell pullover, so there's really not a good way to pre-exhaust or isolate my lats, at least not that I've found....I actually warm up with push ups, heavily empasizing the eccentric (5-8 seconds down) and then go into my regular routine. But honestly, I just can't see how to get bi's out of the picture...I try to go as wide a grip as possible to minimize bi involvement in my back movements, but they are still working to control the weight while I'm going through the rep....
Actually, I'm pretty pleased with my bi development lately....doing alternating dumbell curls with a 2/1/4 pacing, using strict form (no bending at the waist to throw the weight up, and shit like that), and really squeezing at the top of the movement has my bi's smoked in no time...talk about a pump and a half....yikes!
Absolutely not bro...I'm still a bigtime novice in the Iron Game...lifted on and off since I finished high school (12 years ago), but never seriously...I've been serious about it for the past year and 3 months, but I've got a long way to go to catch up with my fellow elite bros....
Right now, I'm going with HIT training. Main reason, I want to hit the muscles hard, fast and infrequently. So, on my back day, I'm really not doing very many exercises or sets for back...A typical back routine is comprised of Hammer Strength Iso High Row (this one is a killer if you do it right) which is really more akin to a pulldown motion and then some sort of rowing motion like Cybex Machine Row or T-Bar or possibly cable rows. I've kinda abandoned pulldowns, just because too often, on my last reps, I wasn't able to pull all the way down to my chest and I felt like I was cheating myself outta good back work because of that. With these other exercises, especially the machine ones, you can really squeeze hard and pull through the entire rep (at least until you reach concentric faillure) and smoke your back nicely. I think I've seen some good development in my lats since moving to this system. time will tell...
but, with any of these exercises, my bi's are always pumped when I'm done..unfortunately, we don't have a pullover machine at our gym, and I've never been all that excited about the dumbell pullover, so there's really not a good way to pre-exhaust or isolate my lats, at least not that I've found....I actually warm up with push ups, heavily empasizing the eccentric (5-8 seconds down) and then go into my regular routine. But honestly, I just can't see how to get bi's out of the picture...I try to go as wide a grip as possible to minimize bi involvement in my back movements, but they are still working to control the weight while I'm going through the rep....
Actually, I'm pretty pleased with my bi development lately....doing alternating dumbell curls with a 2/1/4 pacing, using strict form (no bending at the waist to throw the weight up, and shit like that), and really squeezing at the top of the movement has my bi's smoked in no time...talk about a pump and a half....yikes!
JG1,
yeah, I tried a split like that for a while...loved the way my arms felt on upper arm day, but had problems with back and chest day....whichever one I did second (and I varied this), just didn't do as well...I was already pretty smoked by the time I got to the second body part, and I felt like I was selling it short on intensity...chest and back are pretty damn big muscle groups, and I try to keep my big groups to one a day, hence the back/bi - chest/tri split....and then of course legs/shoulders on day 3....
But yeah...if that works for you (that kinda split) then I could see where you could do 6 sets of bi's to failure, since you really aren't working them doing chest (although I've noticed a pretty good pump for bi's when I do cable flyes or pec deck on chest day).
yeah, I tried a split like that for a while...loved the way my arms felt on upper arm day, but had problems with back and chest day....whichever one I did second (and I varied this), just didn't do as well...I was already pretty smoked by the time I got to the second body part, and I felt like I was selling it short on intensity...chest and back are pretty damn big muscle groups, and I try to keep my big groups to one a day, hence the back/bi - chest/tri split....and then of course legs/shoulders on day 3....
But yeah...if that works for you (that kinda split) then I could see where you could do 6 sets of bi's to failure, since you really aren't working them doing chest (although I've noticed a pretty good pump for bi's when I do cable flyes or pec deck on chest day).
JG1
New member
Thats why I do compound sets for Chest and Back. I do one set of Chest, rest a minute or two, and do a set of Back, then rest a minute or two, and go back to chest. I do 9 sets to failure for chest, and 9 sets for back.
I do all my sets like this. I'm able to keep my strength threwout the workout. I know it probably won't work for everyone, but it sure works for me.
