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bi cep workout

foz1988 Posts: 85 Joined: 2003/12/16	2004/02/05, 04:23 PM can u give me soem info on my workout. also can u give me some input on how to make it better. dumble curls 4 sets of 10 45 poounds preacher curls 4 sets of 20 55 pounds band work also 4 sets of 15
rpacheco Posts: 3,770 Joined: 2001/12/13	2004/02/05, 05:04 PM Are you trying to gain mass? Or get more defined/cut? -------------- **_Robert_** Pain is temporary; glory is forever!
foz1988 Posts: 85 Joined: 2003/12/16	2004/02/05, 09:39 PM i am trying to gain mass
tbryan_2 Posts: 8 Joined: 2004/02/03	2004/02/06, 10:26 AM if ur biceps rnt gettin any bigger u might be over working them. try resting them for a week.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/06, 11:48 AM I do 4 sets myself and i cut out the "cut/ isolation excercises" these are good excercises but not good for mass, you need a big rock to "cut up" and define it. I see so many people doing pretcher curls, concentration curls etc. but leave out the mass builders.........barbell curls, 21s, dumbells, cheat curls, incline dumbell curls ( multi)........these should be done no more than 10 reps and use heavy heavy weights.............how often do you work your biceps........and just a note 60% of your arm is tricep -------------- ---andrew.......adversity causes some to break, but others to break records! LEAVE YOUR EGO AT THE DOOR!!
rpacheco Posts: 3,770 Joined: 2001/12/13	2004/02/06, 11:50 AM ============ Quoting from foz1988: i am trying to gain mass ============= Then your list of bicep exercises should include compound exercises like barbell, cheat and cable curls. Preachers are more of an isolation exercise...same as concentration curls. Throw in some hammer curls to work on the peak. How often do you work your biceps? More than twice per week is probably too much, if they are worked on properly. -------------- **_Robert_** Pain is temporary; glory is forever!
foz1988 Posts: 85 Joined: 2003/12/16	2004/02/06, 12:04 PM i work them twice a week
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/06, 02:21 PM too much man...........back off to one day a weak, they get worked when you do other excercises as well( mainly back excercise) whats your split????? -------------- ---andrew.......adversity causes some to break, but others to break records! LEAVE YOUR EGO AT THE DOOR!!
dhurt55 Posts: 93 Joined: 2004/01/02	2004/02/08, 10:13 AM Hey andrew...I train back and bis together...should I still only train biceps once a week? Because right now I train them twice.... -------------- "Without Pains, there come no Gains" -Benjamin Franklin
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/08, 01:47 PM for beginners I would say once a week, but if you been lifting for a while I think you know when your over doing them.............the principal I do is I trained them at one time( did work too I gained about a 1/2in on my arms) if you train them 2 times a week you might over train.... but I liked to train them 1.5 times a week. let me explain my madness on tricep day( when ever you work them) pick 3 tricps excercises, usually 2 mass and one isolation, or vice versa depening on your goals after the 3 tricep excercises do one bicep excercise high high resp over 15......pick an easy one like alt dumbell curls, incline curls somthing easy ex. close grip bench skull crushers rope press downs incline alt curls over 15 reps on bicep day pick 3 biceps excercises and one tricep excercise........ex barbel curls hercules pretcher curls skull crushers with dumbells training like this should be spaced far apart ( tris on monday and th ebicep on fri.) that one excercise just helps give the muscle a good pump, and just catches it off gaurd and has to keep up with the tricep give it a try worked for me -------------- ---andrew.......adversity causes some to break, but others to break records! LEAVE YOUR EGO AT THE DOOR!!
dhurt55 Posts: 93 Joined: 2004/01/02	2004/02/08, 05:07 PM Thanks, I think I might have to try that...What are "hercules"?? -------------- "Without Pains, there come no Gains" -Benjamin Franklin