How many sets for bis?

[Grantsdu]

How may sets shuold I be doing to get some good size on my bis? Whats a good routine for them?

 

[The Red Dragon]

5x5 bicep curls (strength/testosterone)
3x8 incline db curls (hypertrophy/gh)
3x8 preacher curl (hypertrophy/gh)
setxreps

 

[The Shadow]

I do a pof if I train them separately:

Barbell curls - 4 sets of 6-8
Incline curls - 3 sets of 8-12
Concentration Curls - 3 sets of 8-12

Forearms:

Wrist curls
Reverse Wrist curls
Wrist Roller

 

[The Red Dragon]

Wrist roller, never heard of that before

 

[RusPA81]

Wrist roller, never heard of that before

Its actually very common. It comes in two forms. Either an actual machine with a bar on top and the goal is to roll the bar with you hands until the weight hits the top and then you lower it back. It also comes with a bar attached to a rope and you attach weight to the bottom of the rope and again you roll the weight up. I hope my explanition makes sense.

 

[Lee]

I do 5x5 standing barbell, then 2x10 standing hammer, then maybe some cable isolation for kicks.

 

[gymtime]

Seven sets.....tops.

 

[ANABOLICK1]

one working set

 

[Zander1983]

I'm doing 1 DC style set at the moment. Previously I wasn't doing any.

I think they get enough work from chinups, pullups and rowing movements. They are a very small muscle, afterall.

 

[vinylgroover]

I do 7 sets

5 x 5
2 x 8

 

[CipherLock]

Seeing a trend here yet?

I think you should record your progress with diet/weight/strength/size to help you determine what WORKS FOR YOU.

You see everything from 1 set to 12+ sets here and I believe each routine works for each of the people who swear by it.

Good luck on finding what works.

 

[SofaGeorge]

I do 5x5 incline dumbell curls
2x6 standing EZ bar curls
2x6-8 reverse grip (Scott) curls


Usually I like to finish with a couple sets of a 15-20 rep movement... but I've been hammering Scotts lately.

 

[Bullit]

I do 7 sets

5 x 5
2 x 8

Exactly same here.

 

[jerkbox]

one working set

yep

 

[witkowsd]

I also do the wrist roll-up - first wrist curls and then the roll-up by then I can't even move my arms -

 

[Boss101]

HST method one working set I'll choose between BB curls, preacher curls or incline DB curls. I find that I get a better pump from rows and chins then any curling movement.

 

[T-Rage]

The interesting thing regarding the 1 to 2 working sets compared to the 6 - 8 working sets is that the people who use 6 - 8 working sets may be able to get the same results with less working sets.

Some people may require that many sets (6 - 8) but I'm really curious if those that do 6 - 8 sets have ever tried doing less with no results and then went back up to more sets.

Lee Haney says it best.."Just touch em and move on".

 

[ANABOLICK1]

The interesting thing regarding the 1 to 2 working sets compared to the 6 - 8 working sets is that the people who use 6 - 8 working sets may be able to get the same results with less working sets.

Some people may require that many sets (6 - 8) but I'm really curious if those that do 6 - 8 sets have ever tried doing less with no results and then went back up to more sets.

Lee Haney says it best.."Just touch em and move on".

It's all about the intensity.

 

[ANABOLICK1]

I'm doing 1 DC style set at the moment. Previously I wasn't doing any.

I think they get enough work from chinups, pullups and rowing movements. They are a very small muscle, afterall.

Exactly. Most don't realize how much work the bis do during heavy back work. Bis are a relatively small muscle ..

 

[Exodus]

3 sets bicep
3 sets forearm......... and go home.

X

 

[Grantsdu]

I'm doing 1 DC style set at the moment. Previously I wasn't doing any.

I think they get enough work from chinups, pullups and rowing movements. They are a very small muscle, afterall.

I don't do any of those

And the fact that they are a very small muscle is why I need to hit mine hard.

 

[Grantsdu]

The interesting thing regarding the 1 to 2 working sets compared to the 6 - 8 working sets is that the people who use 6 - 8 working sets may be able to get the same results with less working sets.

Some people may require that many sets (6 - 8) but I'm really curious if those that do 6 - 8 sets have ever tried doing less with no results and then went back up to more sets.

Lee Haney says it best.."Just touch em and move on".

How you know which will work better for you?

Just try and see?
If I did just do 1 to 2 sets, what kind of work and weight would I need to be doing?

 

[gonelifting]

3 sets and I`m done. How the HELL do you keep up the intensity on 10+sets? and Ive been FORCING myself lately to rest 2 minutes instead of 1 or less.

 

[Zander1983]

I don't do any of those

And the fact that they are a very small muscle is why I need to hit mine hard.

You mean you don't work your upper back?

The fact they are a small muscle means that they are a small muscle compared to big ones like your lats or hamstrings, whether you are 300lbs or 100lbs. If you're 100lbs, you're not going to have the biceps of a 300lber just because you do a lot of bicep training.

 

[Grantsdu]

You mean you don't work your upper back?

NO, not lately. Well, traps, yes, I have been really focusing on my bench lately and I need to kill my tris. I have neglected my back, other that some lat pull downs, and some shrugs here lately trying to get ready for a meet. I just want big guns, your not going to have them by not working them at all.