In Need Of New Bi Routine

[IlliniBB]

Does anyone have a bi routine that has worked very well for them?

 

[louden_swain]

What does your current routine look like?

Also, are you a believer in low or high volume.

We can work from this.

 

[Prime Rib]

Bi's don't need much for growth. Keep your workout simple and intense, they will grow. Mainly INTENSE, arms don't need a lot of weight, just a lot of intensity IMO.

I do two excercises for Bi's. Standing Barbell curls for size and strength, and standing Hammer curls to polish them off. Occasionally do Incline DB curls as well, which work great.


Josh

 

[IlliniBB]

i vary with my bis the moves i do but usually do about 12-15 total sets....is this to much...i mean they are growing but they just seem to be behind the rest of my body. i have put on about 1.5 inches in this last year to my arms. do any of you work them twice a week...and yes i train them very intensly...and i also mix up the reps some sets do heavy low reps and some i do middle weight with 8-12 reps

 

[louden_swain]

i vary with my bis the moves i do but usually do about 12-15 total sets....is this to much...i mean they are growing but they just seem to be behind the rest of my body. i have put on about 1.5 inches in this last year to my arms. do any of you work them twice a week...and yes i train them very intensly...and i also mix up the reps some sets do heavy low reps and some i do middle weight with 8-12 reps

I hate to keep hassling you, but please list your current routine for arms.

 

[IlliniBB]

no prob.. straight bar curls, preacher curls, seated incline db curls, alternating standing db curls.........usually always do straight bar curls and preacher curls but usually vary on the other ones....and i do bis with tris on tues and a very light bi workout make like 4-6 sets on sat after shoulders

 

[louden_swain]

OK. . a last few items:

Total sets for each muscle group and rep ranges for all muscle groups.

 

[IlliniBB]

chest 12 sets 6-8 reps back 12 sets 8-10 tris 12 sets 8-10 reps legs 12 sets 10+ reps shoulders 12 sets 6-8 reps

 

[louden_swain]

Here is what I think: I think that your exercise selection is good, but I think that you are using a few too many sets for such small muscle groups. I suggest that you also alternate exercises each workout. Here are some possibilities below:

Triceps

Workout 1 -

1. Close Grip Bench Presses - 3 x 8-18
2. Cable Press-Downs - 2 x 8-10

Workout 2 -

1. Parallel Dips - 3 x 8-10
2. Two Hand Overhead Dumbbell Extensions (Heavy) 2 x 8-10

Workout 3 -

1. Skull Crushers (lying tricep extensions) - 3 x 8-10
2. Single Arm Dumbbell Extensions - 2 x 8-10

Biceps

Workout 1 -

1. Barbell Curls - 3 x 8-10
2. Incline DB Curls - 2 x 8-10

Workout 2 -

1. EZ Bar Preacher Curls - 3 x 8-10
2. Hammer Curls - 2 x 8-10

Workout 3 -

1. Seated Alternate DB Curls - 3 x 8-10
2. Reverse EZ Bar Curls - 2 x 8-10

Forearms

Workout 1 -

1. Behind the Back Wrist Curls - 3 x 12-15
2. Reverse Dumbbell Wrist Curls - 2 x 12-15

Workout 2 -

1. Cross Bench Barbell Wrist Curls - 3 x 12-15
2. Reverse Barbell Wrist Curls - 2 x 12-15

Workout 3 -

Dumbell Wrist Curls - 3 x 12-15
Rollups (A Stick, A string, and a Plate) - roll up a couple of times.

Remember, the arms are small and are used when training back, chest, and delts. . .be careful.

I personally stick to one basic exercise for each workout, then I rotate. . .I have no intention of forcing my methods on to you. All I think you need to do is lower the volume.

In between your sets. . constantly stretch the arms. You might want to consider giving arms a seperate day. Here might be an option:

Day 1 - Arms
Day 2 - Legs and Abs
Day 3 - OFF
Day 4 - Chest and Back
Day 5 - OFF
Day 6 - Delts
Day 7 - OFF

or a 3 day a week routine:

Day 1 - OFF
Day 2 - Arms
Day 3 - OFF
Day 4 - Legs and Abs
Day 5 - OFF
Day 6 - Chest, Back, and Delts (2-3 exercises for each mus. tops)
Day 7 - OFF

I hope some of this information helps

Good luck!