Who Wants To Kill My Biceps??

[tzan]

This is my first post in a long time. Hope all is well for everyone. Anyways, my biceps have always been my hardest muscle to develop. For the next few weeks I want to really change it up and do a lot of supersetting. If anyone has had any good experiences combing two bicep exercises let me know what you did.

I have been doing 5x5 for a while with:

5x5 bb curls
2x10 hammer curls
2x10 incline db curls

 

[cwc73]

I had good luck with BB curls then Incline Bench DB Curls and then 21's with the ez bar.

 

[Madcow2]

For long term gains rather than focus on odd combos of exercises, work hard at your barbell curl and more importantly, increase your squating, pulling, and pressing power. Most arm mass is not built from direct stimulus. If it was, all those noodle arms in the gym training bis endlessly have tried just about every combination there is, and by now one of them would have lucked into the magic one and shared it.

Do some heavy rowing, pulling, and throw in some curls for good measure. Focus on getting stronger at a few exercises over a period of time. Then if you want to flush the arms out - do some of those super sets or extra isolation work for a week or two to pump them up a bit (IMO they are good for a very mild short-term effect at best) and see all the progress you've made.

 

[BOOEY]

BB Curls supersetted with Incline DB Alternating Curls are killer. I also like to do Preacher curls supersetted with standing hammer DB curls

 

[tzan]

Thanks for the replies fellas. I'm looking forward to trying some of them out on Friday.

madcow- I agree with you about focusing more on my major lifts and less about direct bicep work, but I'm just looking to change it up for a few weeks.

For whatever reason my biceps seem to respond better to higher reps(8-12), while most of my other muscles work better in the 5-10 range.

 

[musclebosun]

reverse grip preacher curls straight into standard grip preacher curls. If i'm with my training partner i also throw in some negatives on the last set. Got serious pain and results from it.

 

[BlondBomber]

My recommendation:
1. incline DB curls-warm-up, 2x8
2. EZ-curl bar curls, 2x8
3. preacher curls, 2x8
4. preacher one-arm hammer curls, 2x12

The incline curls will stretch the shit out of you biceps, then because of the pre-exhaustion, the BB curls will really tax the fuck out of them, finally the preachers will stretch them once again. I would recommend the hammers on the preacher bench because they are super strict. Try that.

 

[Tom Treutlein]

http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=312&page_count=1

Barbell Curls
Incline Dumbbell Curls
Concentration Curls

Done.

 

[WalkingBeast]

Ive supersetted with multiple biceps exercises in the past. My favorite is a dropset though. Its a 5 set dropset on the freeweight preacher curls. Atleast the way I do it. I start with 5 10's on each side of the EZ curl bar (the max the bar will hold). I take the first set with 120lbs til complete failure, meaning the arms cannot complete another rep. Then I drop a 10 off each side and do another set to complete failure. I continue until Im down to one 10 on each side and then rep that out to failure. So its 5 sets. Ive gotten over 85 reps on this dropset. Muscle pain and burning is not failure, but the arms completely numbing out, unable to move. No rest between sets, aside from changing the plates very quickly. Sometimes Ill repeat this dropset 2-3 times in a bicep routine, with some additional sets to failure as well. I never cut a set short to conserve energy. I like the routine alot. Id like to start with 6+ plates on each side, but they dont fit. If you give the routine full intensity youll be training far beyond the pain barrier.

 

[cwc73]

beast's plan is too hardcore for me.
We once loaded a barbell up with a little weight and a friend and i took turns doing a set of 10 back to back with no rest. We were shooting for ten set, but I would always cop out on like eight due to form. I tried to keep it as strict as possible. This exercise is really fun especially if the other person is in your face talking shit making it a competition.

 

[WalkingBeast]

beast's plan is too hardcore for me.
We once loaded a barbell up with a little weight and a friend and i took turns doing a set of 10 back to back with no rest. We were shooting for ten set, but I would always cop out on like eight due to form. I tried to keep it as strict as possible. This exercise is really fun especially if the other person is in your face talking shit making it a competition.

Thats another great routine. Only problem is youre limited by the other person's strength level, and you need someone to train with. The preacher curl routine you can do alone. The thing thats also good about preacher curls is that theyre always strict, and the weight is all concentrated on the biceps for the most part. With barbell curls you can easily extend sets with some cheating. I feel the preachers on my biceps like nothing else. Everyone has thier favorites though. If you cant take the full pain of the routine at first, you can always work your way up to it also. Youll probabally still hit the biceps pretty hard. KEEP KILLING THAT SHIT!!