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How many sets total do you guys do for Biceps?
- Thread starter juicy fruit
- Start date
louden_swain
New member
juicy fruit said:Damn, I guess im doing too many sets...my routine looks something like this, varies though....
Standing Dumbell curls, 3 sets of around 10
Standing Barbell Curl, 3 sets of around 10
Preacher curl, 3 sets of around 10
Incline alternating sitting curls, 3 sets of around 10
Then I usually throw in either Hammers or a preacher machine, sometimes one handed dumbell isolated preachers. another 3 sets....so thats around 15 sets or so
Ask yourself, have your arms increased 1/2 inch in the past year? Are you making strength gains?
If not, changes should be made immediately!
D
Debaser
Guest
I do one set personally, and here is something great IronAddict wrote that many could benefit from:
Everyone wants big arms, few people have them. The best way for the Hardgainer to focus on their arms is to forget about them. What's that? Simple, we've already established that over training is the reason for lack of progress, and for best gains the minimum amount of training that can be done and still cover all body-parts will result in the fastest gains. So how to best accomplish the task? Use compound movements that hit many muscle groups at once. I assure you once you can do chins with your palms facing you with body-weight + 35-60 pounds strapped to your waist for 6-8 reps you will have biceps about as big as their going to get. Once you can dip body-weight + 75-100 pounds for 6-8 reps or do close grip bench presses with 100% of body-weight for 6-8 strict, you will indeed have big triceps. This is the way for a hardgainer to get big arms. The 12 sets for biceps 12 for triceps routines are the fast-track to failure for all but the most gifted.
Everyone wants big arms, few people have them. The best way for the Hardgainer to focus on their arms is to forget about them. What's that? Simple, we've already established that over training is the reason for lack of progress, and for best gains the minimum amount of training that can be done and still cover all body-parts will result in the fastest gains. So how to best accomplish the task? Use compound movements that hit many muscle groups at once. I assure you once you can do chins with your palms facing you with body-weight + 35-60 pounds strapped to your waist for 6-8 reps you will have biceps about as big as their going to get. Once you can dip body-weight + 75-100 pounds for 6-8 reps or do close grip bench presses with 100% of body-weight for 6-8 strict, you will indeed have big triceps. This is the way for a hardgainer to get big arms. The 12 sets for biceps 12 for triceps routines are the fast-track to failure for all but the most gifted.
juicy fruit
Banned
This is the fucked up thing about bodybuilding and reading a lot, you get mixed fucking opinions. My arms HAVE grown in the past year, A LOT....however not as much as I would like them to and the rest of my body has......I hit back hard as hell, and I hit bi's hard as hell, I think I give both enough rest before hitting them again, but who knows, you guys got me worried now......From what I have read here, compound movements such as pull ups, dips, chin ups, curls (both barbell and dumbell) should suffice to big arms and not much more is needed?
D
Debaser
Guest
Check out the DC sticky at the top of the page, there is a lotta good info there on how to grow in strength and size at a very fast rate.
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