Bicep Mass

[neiljones]

Hi, this is my current workout i do on bicep day

Back

5X5 Wide Grip Pull Down
3 sets of 6,5,5 Chin Ups

Biceps
5x5 Preacher Curls
2 sets 10,8 Incline Curls
4 sets 6,6,4,4 Barbell Curls

Is that a good routine for mass gain?? thanks in advance.

 

[pullinbig]

thats a lot of volume for those bi's. thats 19 sets that hit bis either directly or indirectly. but try it out and see if it works.

 

[neiljones]

What would u advise then? any input much appreciated.

 

[Biceps_Blitz]

What's with the back bullshit workout?:S
Do deadlifts, barbell rows, t-bar rows and chin ups for example...

The biceps workout is ridiculous dude... far too high volume, more isn't better. The load is infinite, the volume ISN'T!!!
Do at most 2 exercises, one balls-to-the-wall working set per exercise. Do barbell curls, dumbell curls or preacher curls. These exercises are the ones that build mass. And the back workout also builds good overall mass. Just stick to the heavy basics!

Intensity is the key!

 

[pullinbig]

BB summed it up nicely, well sort of nicely. =0)

but i agree with him. less volume HIT.

 

[neiljones]

ok cheers lads so u say work out should b something like

5x5 Wide grip pulldowns
3 sets 6,5,5 Chin Ups
3 sets 6,4,4 Dead Lift

5X5 Preacher Curls
3 sets 6,6,4 Barbell Curls

 

[Eze]

You want mass?

This should be good:

Back:
(1) Chins
(2) Barbell Rows
(3) Deadlifts

Bi:
Barbell Curls

Forearms:
Hammer Curls

 

[neiljones]

sounds good, how many sets and reps???

 

[pullinbig]

1 all out set of each works well.

 

[Eze]

Make sure you do a proper warm up to avoid injuries, but IMO 1 working set balls out is all you need for each exercise. If you give it all on that one last set for each exercise you shoudn't be able to do more reps.

reps 6 - 12

 

[Sensei Miagi]

i agree with the masses on this one.......your doin far too many sets for bi's especially since your hittin back 1st....follow their advice

 

[pullinbig]

easto nailed it baby.

 

[gator_mclusky]

My bis have come up very nicely....after back, i simply do 4 sets of DB curls and 4 sets of hammer curls. Im shocked how these simple exercises have filled out my bis....shocked. I keep my reps btween 6-12 reps depending on the day.

gator