|
2005/05/27, 01:30 AM
Hello all,
I have noticed a little decline with my current bicep routine and I think it is attributed to staying with the same routine for over 3 months. I was doing
BBcurl: 4 sets: 10, 8, 6, 6
Preacher: 4 sets: 8, 8, 6, 6
Alt. DB curl: 4 sets: 10, 8, 6, 6
Anyone have a suggestion on a new routine? What is a good mass builder for the first exercise to replace the bbcurls?
Thanks!
|
|
|
|
2005/05/27, 01:36 AM
try standing EZ-BAR curls, sitting one hand concentration curls,hammer DB curls
|
|
2005/05/27, 01:53 AM
Thanks Menace...
Is that routine good; even for someone who is trying to gain mass? I have been doing standing bbcurls for a while now, but was under the impression that it is the best mass builder for biceps. Does EZ bar curls give a different feel and/or effect on the biceps?
|
|
2005/05/27, 05:44 AM
EZ-bar relieves excess stress on wrists....it gives your hands a more neutral grip so it also targets biceps slightly differently...
Concentration curls are good for mass gains....
Hammer Curls are good to trian your bracchialis.....
Try switching up your reps....on last set try going down to 2 reps....but watch your form...so that you don't swing, use back/shoulders....
|
|
2005/05/27, 05:58 AM
try rest pause.....on the bb curls.
this is my old bicep routine
120/5 5 is your goal but the most i'd get would be 3 or 4, i'd set the bar down for 15secs....continue the reps till I got to 5.
I did this 5 times, my rep look somthing like this
120
3/2
2/2/1
2/1/1/1
1/1/1/1/1
1/1/1/1/1
kep your form as best as you can. BUt you can cheat a lil bit.
after that i'd do pretch concentration curls, or some form of concentration curls........ended with seated incline hammer curls.
Proper warm up is key, for the 1st excercise......your goalis to do 85 to 90% of what you can curl 1 time.
But if bigger arms is your goal , triceps are 60% of the arm.
--------------
" The only true eye, is your minds eye"- plato
|
|
2005/05/29, 09:08 PM
You want to get in 12 sets, some people do 16 so they can feel a pump but 12 is the best thing to do. For bigger muscles such as you legs some people do 16, but for most muscles you want to get in around 12. I use to do 30 sets per body part and I didn't gain at all, when you first start you kind of have the mind set "the more I do the more I'll gain", not true. Keep it to 12 sets 16 probably at the most.
|
|
2005/05/30, 01:58 AM
I do 6-8 sets total for most biceps days...just need to make sure you are doing quality sets...
|
|
2005/05/30, 12:40 PM
How have you been able to tear your muscle enough to grow with 6-8 sets? Higher weights with nearly perfect form? Just curious.
|
|
2005/05/31, 05:58 AM
heavy weights...1-5 reps...my form suffers a bit but I still try to maintain a fairly good form....I also max out on every single workoing set I do(given the reps I choose)...for any exercise...most people do not...at least not on every set...if I do 5...that means I was fighting for those 5 reps....
I also train my arms like using a superset, tri/bi usign 2 exercises and 8 sets each for most workouts....sometimes I mgiht do more exercises and less sets per...
|
|
2005/05/31, 06:41 AM
Ahh I see.. Guess it would be hard to get in 12 sets like that.. Thanks menace.
|
