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Looking for tips on a biceps routine

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Author	Topic: Looking for tips on a biceps routine
AZ Trainer Amateur Bodybuilder (Total posts: 32)	posted June 16, 2000 02:20 AM ok, even a personal trainer can use some help I have been training about 10 years, and my biceps have always been the slowest to respond, so I know some of it is genetics... for some background, I am 235 lbs, and arms are around 17.5" flexed, so they arent tiny, but my biceps just seem to lack the strength and endurance for their size, so I am looking for suggestions on what has worked for you... the last year, I have recently concentrated on form, which has helped some... I also know its a small muscle group, so you have to be careful with over training... Basically, I do bis (and most muscles usually, once a week) I either straight set bis with the same day as tris (doing bis first to prioritize), or straight set by themself, or superset with triceps (when I am on a light cycle)... I do mix it up, so it depends... I also vary the exercises, but the following is a typical workout 1) straight bar curl (close to torso, elbows back)... pyramid 12, 10, 6-8, 6-8, 6-8 using 100 lbs for my heaviest sets (which should be more considering my size) note, I am very strict, and use no torso swing, or shoulders at all 2)preacher (bar or cable) curls, pyramid 10, 8, 6, 6 up to 90 lbs on heavier sets 3) alternate db curls (seated) pyramid 10, 8, 6, 6 up to 45-50 lb dbs for heaviest set Note, this is 13 sets, I sometimes only do 10-12 if I feel they are sufficiently pumped (again, being a smaller muscle) I would like some input, or sample routines that have worked for you (and if you women include your weights, I will try not to let it damage my ego too much LOL ... I have noticed that often women are really good at curls on a pound for pound basis) IP: Logged
PT101 Amateur Bodybuilder (Total posts: 46)	posted June 16, 2000 07:58 AM AZ Couple of comments. You seem to be working your bi's from just one direction. I would definitly add hammer curls to your routine, and add some cables too. Overhead cable curls are a great way to finish + do one handed cable or two handed bar curls inplace of your dumbell/straight bar curl. Another little twist you can throw into your dumbell curl is to start with the weights up at your shoulders and then alternate down/up rather that the usual up/down, really gives a good pump. Remember Variety is the spice of life. My routines vary depending on if I work them with shoulders or on a tri/bi combined workout. With shoulders it would be something like: Straight Bar or Dumbell Curls 3x8-10 Hammer Curls 3x8 Overhead Cable 3x12 With Tri's I go for 4 maybe 5 different exercises depending on if I superset with tri's or do one then the other. Example Straight Bar Cable - 4x10 Dumbell Curls 3x8 Hammer Curls 3x8 One hand cable curls 3x10 overhead cable curls 3x12 It seems like a lot, but I find it takes alot to get my bi's really pumping 21's work well to, but I wouldn't suggest you do them for more than 3 weeks in a row, you muscles seem to get use to them fast. A guy at the club I go do also recommended supersetting straight bar curls, with reverse grip forearm curls, but I haven;t tried that yet. PT101 IP: Logged
WarLobo Moderator (Total posts: 636)	posted June 16, 2000 11:37 AM Man do I hear you AZ, my bi's are also a "weak link". One thing I have changed is to make sure I do not over train them. You mentioned you hit them on a day other than a back day. Well as you know, working your back will work the heck out of your arms. I used to do arms on chest day, but this last year I stopped doing bi's on chest day and did a few set of them on back day. I've seen MUCH better progress. Three, MAYBE four sets, of any style of curl. I mix them up from workout to workout - preacher bumpbells, hammer, straight bar, use the incline bench for curls as well, it will maximize the time under tension for your arm and help take the shoulder out of the lift. Cable curls, like I said, all kinds.... But my main point was that for me, I was just way over training them cause I WANTED BIG GUNS. Ain't that always a kick in the ass. You want something bad so you work harder at it which is almost exactly the wrong thing to do ... Fricking mental mind games your body plays on ya. So there you have my .02 Late Lobo IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 893)	posted June 16, 2000 02:33 PM Im with Lobo on this one. but i prefer working my biceps on chest day. i then do 2 exercises, 6-7 sets max. i do seated incline dumbbell curls, and the all time great, standing barbell curls. and after the first exercise my arms are fried..and i have to grit my teeth to complete the other exercise. im currently trying out a 12 week plan called "Armageddon": Phase one Bodypart Exercise Sets Reps Triceps French press 2* 20 3 12,10,8 Biceps BarbellCurls 1* 20 3 10,8,6 Triceps Pressdowns 3 12,10,8 Biceps Dumb. cons. curls 3 10,8,6 Triceps Overhead barb. ext. 3 12,10,8 Brachialis Hammercurls 3 12,10,8 Forearms Wrist curls 3 12 superseth with Reverse wrist curls 3 12 Notes: Appart from warm up sets every set should be taken to failure. light warm up set Phase two Bodypart Exercise Sets Reps Triceps Close-grip benchpresses 2 20 3 10,8,6 Biceps Alt. incline 1* 20 dumbbell curls 3 8,6,6 Triceps Presssdowns 3 10,8,6 Biceps Barbell preachercurls 3 8,6,6 Triceps Two-Hand dumb. ext. 3 10,8,6 Brachialis Reverse barbellcurls 3 8,6,6 Forearms Wrist curls 3 12 superseth with Reverse wrist curls 3 12 Notes: Appart from warm up sets every set should be taken to failure. *light warm up set and so far it has worked GREAT ------------------ "Pain, is only weakness leaving your body" "...damn you for not giving my TEST" - Metallica IP: Logged
JayeLynn Pro Bodybuilder (Total posts: 128)	posted June 16, 2000 02:49 PM AZ - My initial response is that you're working too hard. ...and I don't say that often. I think you need to raise your weights and drop one of those sets. I'm with Lobo as well on the bodypart combo: you can accomplish a lot by working your bi's on back day. Also, nobody yet has made any references to the development of the brachialus. In the same way the soleus will push out the gastroc's, the brachialus will build up the biceps. Add reverse curls to your routine taking special care to minimize incorporation of the radialbrachialus, keeping your shoulders out of the picture and following all of the same form rules you're using on the rest of the exercises. Building up the brachialus will give you more ammo in your upper arms. ------------------ Feel Free to Underestimate me ;) IP: Logged
AZ Trainer Amateur Bodybuilder (Total posts: 32)	posted June 16, 2000 03:17 PM thanks for the tips, I will digest all that and see if I can incorporate it into my lifting... but a few points 1) I often do hammer curls and also supination curls (I just listed some standards, but I do hammers probably every other workout) 2) I used to do a push-pull, where I did biceps after back ,and it was tough, but again my endurance faded even quicker then... plus I really like doing one muscle group per day (or two small ones) as this has helped in all other aspects of my training 3) I may try Js suggestions, do a few less sets and get into the heavier weights sooner... plus I havent been doing reverse curls, so I will try that too (although hammer curls give you some of that benefit) War Lobo, I hear you man... aint it a b**** when bis are your lagging muscle group? LOL at least I havent heard from some 140 lb woman lifting the same weights as me (though I know they are out there) so my ego still isnt too bruised LOL ------------------ A Hard Woman is Good to Find IP: Logged
AZ Trainer Amateur Bodybuilder (Total posts: 32)	posted June 19, 2000 03:04 PM bump this as I am looking for more input IP: Logged
JayeLynn Pro Bodybuilder (Total posts: 128)	posted June 19, 2000 03:53 PM don't forget to post changes you make in your routine and outcomes resulting. ------------------ Feel Free to Underestimate me IP: Logged
MS Pro Bodybuilder (Total posts: 302)	posted June 19, 2000 04:24 PM I'm also in the WarLobo camp. Choose as many 'bicep intensive' back exercises as you can. Pulldowns/chins,bent rows, one armed rows all with a variety of grips. For instance if you do neutral-grip chins (palms facing eachother), follow with maybe reverse grip bent-over rows (hits the brachialis a bit more) and finish with on-armed rows, palms facing towards your knees. Next week mix the grips around again. Finishing a back workout with palms-toward-you chins always give the biceps a superb blast. You shouldn't need more than one really intense exercise of 3-4 sets for biceps at the end of this to get those guns to grow. If that doesn't work, get some synthol........... ------------------ The Mad Scientist IP: Logged

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