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 George Spellwin's ELITE FITNESS Discussion Boards
 Anabolic Discussion Board
 Bicepts
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| Author | Topic: Bicepts |
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scarface1 Amateur Bodybuilder (Total posts: 22) |
posted April 19, 2000 05:35 AM
  
Just curious to know how many sets do you bros do for your bi's. And how many times a week. I have been having trouble getting them to grow. Thanks in advance. scarface IP: Logged |
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hardness Amateur Bodybuilder (Total posts: 89) |
posted April 19, 2000 06:28 AM
dont overtrain ! 4 set of 12 3 different excercises is plenty. Single arm preacher curls Standing bicep curls or hammer curls 21's using Z bar Standing bar bell curls / Z bar are the excercises i have used 17 & a half inches now were 13. Also do plenty of pulling excercises on back IP: Logged |
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bignate73 Pro Bodybuilder (Total posts: 333) |
posted April 19, 2000 06:39 AM
i do straight bar curls 1x15,10,8,6 4sets total preachers 4x8 ezcurl bar overhand curls 4xmax thats it, just got done a few hours ago as a matter of fact. pretty tight still. cant wait to feel em in the morning. ouchy ------------------ IP: Logged |
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Mlrtime1 Amateur Bodybuilder (Total posts: 47) |
posted April 19, 2000 10:20 AM
If I train back w/bi's I only do 6 sets for bi's since they are pre-exhausted from training back. If I train them by themselves I do 3 excersises of 3 sets each.I agree w/the guys as far as don't overtrain bi's. IP: Logged |
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delt-a-saurus Amateur Bodybuilder (Total posts: 26) |
posted April 19, 2000 10:22 AM
Do 21's they are excellent for growth, i had crap biceps, but after doing these for i while the size came with a vengance. If there good enough for Big ronnie coleman there good enough for us IP: Logged |
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scarface1 Amateur Bodybuilder (Total posts: 22) |
posted April 19, 2000 07:17 PM
I just want to thank you bros for the help, I will give your suggestions a try. Wish me luck. My guns look like some 9mm and I NEED some cannons. Later IP: Logged |
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Primo_man Amateur Bodybuilder (Total posts: 84) |
posted April 20, 2000 10:49 AM
What are 21's exactly. I've been in the iorn game a while and I don't think I've ever heard of them, at least I don't remember ever hearing about them. IP: Logged |
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Starski Amateur Bodybuilder (Total posts: 10) |
posted April 20, 2000 11:58 AM
21's are a set of bicep curls which are divided up into three sections of 7 reps. they can be done on preacher or standing bicep curl. what you do is select a lighter weight (as you will be doing a set of 21 in total). Start curling and as you curl the bar up stop at around half way through the movement and return ie do half a rep. You do 7 of these then you do the opposite, with no rest between, curl from the half way position to fully contracted and do 7 of these then, no rest again, do full movement front fully extended to fully contracted for 7. 21 in total, I suppose it's like a super set. If you do them right they will fill your biceps full of blood, give a great pump and leave you feeling like someone ran a blowlamp across your biceps. IP: Logged |
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Texas Guns Pro Bodybuilder (Total posts: 263) |
posted April 20, 2000 12:55 PM
Now, what kind of board member would I be if I did not reply to a post that refers to "guns"!!! 21's are the way to go...ALL THE WAY!!!! A bodybuilder showed me that exercise a while back and it really changed me up. It is a good finishing exercise. Also remember to change up your arm routine occasionally since your muscles become accustomed to one particular exercise or change up the order in which you are performing these exercises. For the first time ever, I tried a bicep machine (close grip) and WHOA...it burned like crazy, I loved it, but am a bigger fan of free weights when it comes to biceps. Try close grip and wide grip straight bar curls for variation, hitting the bicep at a different angle. Then stand back and watch yourself GROW, GROW, GROW!!!!!!! Mrs. Guns IP: Logged |
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masster_blasster Amateur Bodybuilder (Total posts: 31) |
posted April 20, 2000 11:23 PM
train them once a week. when i say train them, i mean don't swing the bar. you want to use good form even if you can't handle as much weight. i would say about 6 sets. i do straight bar 3 sets and dumbell curls 3 sets... always try to use more weight. masster blasster IP: Logged |
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Curious Amateur Bodybuilder (Total posts: 18) |
posted April 21, 2000 12:00 PM
I always start out with preacher curls with an easy curl bar and heavy weight because they are the shit. (6 reps or less)(4 sets) I then do some incline curls with dumbells at about 8 reps(4sets)...concentration curls at 8 reps(3sets)...I make my last exercise straight bar curls with a rep scheme of 6,8,10,12. I then burn out with some cable curls by working my way down the stack from the top. This has worked well for me lately...stretch marks all over my biceps. ------------------ IP: Logged |
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Krak Amateur Bodybuilder (Total posts: 22) |
posted April 21, 2000 01:07 PM
Me and my brother have been doing this routine for 3 weeks and it kicks ass. DO two sets of 21's with a weight you can barely get for 21 on each. Then on completion of the second set(No rest time) take 20 pounds off the bar and try a set of 21. Arms will burn and feel great. Then finish with three sets of standing dumbell curls for 10 reps. The key with these is to squeeze the muscle at the top and hold for a second and then bring down very slow. In two to four weeks time you will see great results in size and hardness. IP: Logged |
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