how much is too much for biceps?

Discussion in 'Fitness & Nutrition' started by dwarfcat, Nov 8, 2008.

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  1. dwarfcat

    dwarfcat COLTS FTMFW

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    I work my bi's along with my back and from every pic ive looked at it shows my bi's get worked with every back excercise. How much bi only isolation do you guys do? I normally just throw in 3 sets of 10 at the preacher curl machine and call it a day after my back stuff but today I decided to grab a couple 20s and do alternating hammer curls until failure. So I tossed in 2 sets of alternating curls for 30 reps at 20lbs. Would you recommend more or less?
     
  2. AK-47

    AK-47 Banned

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    i don't do any bi's but then again my arms are only 16.5 inches so :dunno:
     
  3. Carrera

    Carrera OT Supporter

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    3 sets of dumbells
    3 sets preacher
    2 sets hammer
    2 sets reverse grip on the preacher
     
  4. deznutz

    deznutz New Member

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    This is what I do. It's called "chrous lines". This is what a pro-strongman told me to do on my last bicep work out.
    Alternating DB curls

    THIS IS ONE SET:
    15lb db 12 reps /arm
    20lb db 10 reps /arm
    25lb db 8 reps /arm
    30lb db 6 reps /arm
    35lb db 4 reps /arm
    40lb db 2 reps /arm

    YES, you are doing 42 reps PER ARM
    Start where you feel comfortable, so you can start at a 5lb db if you want, then work your way down 2 reps per db
    DO NOT REST IN BETWEEN DBS

    Do 3 sets. By the third set, you should not be able to curl the 40lb

    Good luck :)
     
  5. BlackIce72

    BlackIce72 New Member

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    I'd probably start with the 40s
     
  6. pur routine raped my bi's.
     
  7. dmaestro

    dmaestro New Member

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    I do bi/tris on their own day.

    back gasses out my biceps too quick to work them directly, same with tris on my chest/shoulder day.
     
  8. dwarfcat

    dwarfcat COLTS FTMFW

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    :eek3:
     
  9. dwarfcat

    dwarfcat COLTS FTMFW

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    deznuts are those straight hammercurls or twisting the db?
     
  10. Mitchj

    Mitchj OT Supporter

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    try some bicep slaps
     
  11. D1G1T4L

    D1G1T4L Active Member

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    I dont really work out my arms.. pull ups/deadlifts/squats/other exercises I do hit them pretty good. One of my bodybuilder friends has 18-19 inch biceps and never does curls or anything.. he just squats/deadlifts with me...but then again he does like 30 chin ups every time we work out =)
     
  12. erok81

    erok81 All your canyons are belong to me!!

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    uh huh.
     
  13. CPop

    CPop New Member

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    Make sure to work the shit out of your bicepts.
     
  14. Stilgar

    Stilgar New Member

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    I don't bother with my bi's. Only hit them once a week. I find if I try to work them individually too much, I just get really sore forearms. Still haven't found out a reason why.
     
  15. GuOD

    GuOD mcflurry diet

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    because your forearms are weak
     
  16. Stilgar

    Stilgar New Member

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    I mean besides that. And they shouldn't be so weak as to not be able to do basic 20 lb curls for more than 3 sets of 10 :ugh:

    :wtc:
     
  17. JeremyD

    JeremyD New Member

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    Fixed.




    I used to be one of those guys who believed in that whole "biceps don't need isolation work if you train back heavy" and it showed. Now I do probably 10-15 sets total for bicep work on a dedicated arm day and I've seen major improvements.
     
  18. GuOD

    GuOD mcflurry diet

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    :werd:

    I think that's why I got 14s at 200+... I never did bicep work :o
     
  19. deznutz

    deznutz New Member

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    standing, twisting. so hold them verticle, then move them horizontally when curled up.
     
  20. Pachanga

    Pachanga OT Supporter

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    I used to do the same thing, but starting at the highest weight and gradually working my way down. Yesterday I tried doing just a single set with the preacher curl bench an ez bar. I started at 95 and went close to failure, dropped to 85, 75, etc all the way down to the bar and then had my training partner resist me doing one curl for a static 10 seconds or so. My arms are as sore as they have ever been today.
     
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