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 Anabolic Discussion Board
 biceps
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| Author | Topic: biceps | ||
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Cool Novice 
Posts: 38 |
does anybody have a good effective bicep workout? i need to get my guns bigger.     | ||
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Cool Novice
Posts: 38 |
anyone? | ||
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Elite Bodybuilder 
Posts: 941 |
I love preacher curls. 3 * 8-12 straight bar curls 3 * 12-15 dumbbell (alt.incline/stand/sit) 6 * 4-12 seated preachers 3 * 15-21 alt. concentration/cable curls just did this one today OUCH**** | ||
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Elite Bodybuilder
Posts: 941 |
oh yeah, you're tricep is actually a bigger muscle than your bicep. so a good idea is to not neglect your tri's. | ||
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Elite Bodybuilder
Posts: 761 |
Standing bar curls are the best mass builders. Hit tris hardest they grow faster and are 2/3 of you arm. Close grip bench is my favorite mass builder. | ||
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Cool Novice
Posts: 38 |
how many reps/weight, should i use for my tri's for size? | ||
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Elite Bodybuilder
Posts: 1283 |
Focus on arms bro, hit those tri's with heavy weight but under control. I like weighted dips, for 6 sets followed by push downs for 6 sets. Same weight for each set with 90 sec rest between and strict form, two second hold and 4 second negative. Use the same principle with your Bi work out and don't overtrain. Compared to muscles like calves, abs, forearms, your upper arms only need to be shocked once a week. Good Luck. ------------------ | ||
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Cool Novice
Posts: 38 |
thanks guys, i'm sure this will help. kodiak are you saying to do bi's and tri's really good just once a week? i was doing bi's three times a week hard, and tri's twice a week hard, but i mainly did burn outs. is that over working them? | ||
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Elite Bodybuilder
Posts: 941 |
you hit your bi's when you do back, or any pulling excercise, you hit your tri's when doing chest, or any pushing excercise. so if you're doing them 3x a week on top of that, most likely you are overtraining. remember, you're muscles only grow when you are resting. | ||
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Novice 
Posts: 4 |
Close grip benching hits my tris real nice. Standing heavy barbell curls for bi size. | ||
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Cool Novice
Posts: 38 |
ya, i was doing bi's and back and cleans and trap's on monday, tricep extentions, bench, and push press on tuesday. on wednesday i work legs, and the same as monday's workout along with some plyo's. thursday i do the same as tuesday, and friday i do the same as monday and wednesday. then i take the weekend off. | ||
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Novice
Posts: 4 |
an oh, STEROIDS !!! [This message has been edited by Heemaann445 (edited December 07, 2000).] | ||
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Amateur Bodybuilder 
Posts: 60 |
I WORK OUT BI'S AND TRI'S TOGETHER, IT GIVES YOUR ARM AN AWESOME PUMP! 4 STANDING BB CURLS 4 SKULL KRUSHERS REPS-10,8-6,8-6,6-4 YOUR MUSCLE WILL START TO RIP THROUGH YOUR SKIN!!! ------------------ | ||
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Amateur Bodybuilder
Posts: 177 |
Bro, I built 18.5" guns naturally, before I started gear, This is the way I did it. Hit bi's once a week, tri's once a week, Bi's, after doing 3/4 warm up sets start with this :- EZ bar preacher bench curls 4/5 sets (failure each set with a spot on last rep) 8-12 reps per set range. Follow this with a drop set,(still using the preacher bench) Ie for me it would go like this, I put 7x 11lb plates either end on the EZ bar, then lift the bar, go to failure with that, take 1 assisted rep at the end, then my training partner will strip 1 plate off each side of the bar, as soon as he has done that I will go into my next set, I repeat this until he stripped all plates from the bar, and I am left struggling with just the bar, This is called muscular failure !! I find that gives the best pump, you can imagine, and it hurts so bad you cant help but grow. sometime I would try and put the tape around my bi later at night and my whole arm would cramp up. I do this one week going heavy with my first 5 sets and the next week, doing what I call a maintainence wk, with higher reps, perhaps as high as 15reps, but not going heavier than 70% of my max weight. I also use 21 sets for Bis, this is where you use the preacher bench again, with the easy bar, the idea is to do 21 part reps, starting with the lowest third of the movement, then the mid section of the movement, and finally the whole movement for seven reps I have completed this with 88lbs plus the bar weight. What a pump. For tris, I use nothing but, french press, with the easy bar and heavy dumbell extensions, with two hands, I use the 130lb dumbells for reps, what a feeling. Exercises for Bis that i dont rate atall are :- barbell curls ez bar curls (standing) dumbell curls (standing or sitting) I do rate :- 1st ez bar preacher curls 2nd dumbell preacher curls 3rd cable curls with or without the preacher bench Hope this helps bro, my training partner and I have the biggest and best arms in the gym, intensity is the key. ------------------ | ||
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Amateur Bodybuilder
Posts: 56 |
Hmmm.. nobody mentioned diet in this question. You can have the greatest arm workout in the world but with out the propder diet, it ain't gonna happen. Just my change. ------------------ |
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posted December 06, 2000 08:58 PM
