bicep training

[bigbadasian]

|--[\\\\]>-------- wanting to take a poll....when you guys train biceps, do you prefer to go light and do really really slow, concentrated reps or do you try and go as heavy as you can with "pretty" good form, but cheat ONLY enuff to aid your rep...but the thing is you're going as heavy as possible? I used to train as heavy as i can, ie curling 70lbs db's with a little cheat, now as of late, i go up only to the 50's and just do really really slow reps and squeeze the shit out of my bi's...opinions pls.

 

[Undercover]

I prefer the last option.

Maybe I cheat on the last 2 reps, but thats it.

I like to do it nice and slow in the excentric phase, just feeling the muscle pump itself. What a feeling. For a long time I have been upset why I didn't manage to build the biceps more, but after I started doing it the "correct" way, they grow as hell

 

[DamageInc]

Heavy as i can....Pyramid scheme. Work up in weight. The lighter sets are slow with perfect form and a slow decent. The heaviest set i may cheat on the last 2 or get a spot to pull out two more. Straight bar (45lb bar) is where my size and strength came. Heavy is the way to go. Followed by heavy preacher curls then dumbell hammer curls. After preacher curls my arms are so swollen they look twice as big than when i came in. Hammers are the only dumbell motion I use. I have always just grown off of straight bar. Have hit 20" and thats with underdeveloped triceps. I love arm day!

 

[chris250]

Doing both methods to me would be best...in the same workout...

Usually start heavy, with lower reps then end it with some high rep work...

I train under DC... but if I were doing more volume work thats how I would do it, or have done it in the past...

But, as of right now I do DB alt. curls, Hammer preacher curls, and Cable preacher curls...using rest pauses, with static holds...

chris

 

[raybravo]

heavy heavy weight , going with rest pause , 7+3 reps , all is important for me is to keep the negative under good control, not to hold it back so much that it would hinder the reps coming up , fine balance it is . and most of the time , nothing by preacher and reverse wrist curls is all i do .

 

[Conan21]

I do as chris 250 does

 

[BrooklynJuice]

1 exercise, 1 set, rest/pause/stretch a la doggcrapp

 

[BIGKIWI]

I do same as Chris to

 

[PHIL HERNON]

3 sets only

after warmup, heavy to light w/ DBs.

 

[bigheinz]

Super Slow 22 seconds each rep with the max weight to make around 1.30 to 2 minutes.

 

[BALDNAZI]

Heavy

1) 3-4 sets straight bar 6-10 reps heavy as possible,swinging is allowed,but "proper" swinging where you keep the focus on bi's and squeeze the hell out of them during the whole rep range.The negative must be extremely slow.For the 4th set I like to drop the weight and go for real good form,again squeezing the shit out of them.If Im extra insane that day I will do a drop set immediately after set 4.You cannot beat this exercise.
2) Preacher machine.2 sets 6-10reps,heavy as possible,using long negatives,static holds,and 1-2 forced reps.This exercise done properly will break any normal human being.The pumps are INSANE.
3)Standing dumbell curls or hammer curls,heavy as possible with good form.2 sets,heavy as you can go for 10 reps or more.
That is usually enough but sometimes I do...
4)Bent over concentration curls with a short barbell.1- 2 sets.Basically you bend over,hang your arms straight down and curl.Elbows pointing to the floor.This really gives a good finishing touch,lots of blood into the muscle and very painful pumps.

The most important thing for me is to stretch the biceps after EACH SET.You have no idea how much it helps in adding more size to your arms.The fascia must be stretched,which in turn allows plenty of room for growth.

Im at 21 1/2 inches right now and have been at 22".Thats without huge tris,so maybe I'm on to something.........

 

[Mr Pickels]

Mr. BaldMan

we dont agree on politics but we do on bicep training....

i do the same as you...

1 or 2 sets of heavy barbell curls

1 set of preacher bar or 1 arm preacher DBs

1 set hammers or standing DB curls

1 set concentration curls

 

[PHIL HERNON]

Stretching

I believe that I get enough of a stretch during the exercise and that is all that is needed. I believe that stretching is greatly overrated otherwise. I have NEVER stretched, but, what do I know. Now, what really works is nutrition, consistency, H.R.T., and training.

 

[weight77]

My biceps stalled out at 17.5 about 6 months ago..I could not figure out what the problem was..but I have started doing heavy barbell curls with very strict form keeping my arms braced against my stomach and my arms measured 18 1/16 at the start of jan..

I have tried going back to my old workout just to switch things up and my arms felt very soft the next day..I dont know if my last workout just sucked or if it is the barbell curls..

so I now only do barbell curls and cambered bar curls..4 sets of each..

 

[Gene G]

Simple But Effective

Ill Seig Heil to that! BN's routine is freaken awsome! I never trained light to begin with but didnt do heavy straight bar curls much either. Once I started, my arms grew 1 full inch in several months from 17" to 18", not to mention the gains in strength. And if set up and done certain way with a good spotter that preacher machine he was talking about is nothing less than pure toture and I love every second of it, you walk away not being able to touch your own shoulders.

 

[A50#]

Biceps

Mr. BaldMan

we dont agree on politics but we do on bicep training....

i do the same as you...

1 or 2 sets of heavy barbell curls

1 set of preacher bar or 1 arm preacher DBs

1 set hammers or standing DB curls

1 set concentration curls

Thats similar to what I do, I alternate exercises here and there though. If I go too heavy though, I feel it in my elbows, back, and tendons, and not in my biceps.

 

[billbomb]

I do 2-3 sets for biceps usually with enough weight to get
to 8 reps. After training my back they are pretty tired so I
don't do much direct work for them. Most people I see training
arms do too many sets IMO.