Bicep Question

maxxed43

New member
When your working out your bi's should, you do low weight more reps when your doing incline hammer curls,and standing barbell curls...When doing these 2 exercises should you do three sets each? I do bi's on back day.
 
not trying to be a dick but given the nature of your question i wondering what the rest of your routine looks like?? theres a sticky above by pullinbig look on page six for a routine that he recommends..some other training styles 5x5 and DC training
 
well my weekly routine is monday tri's,chest.tuesday legs,wednesday cardio,thurs bi's,back.fri shoulders traps. On back and bi's day my sets are preacher curls 3X15,12,12 with ez curl bar. Wide grip lat pull downs 3X12,10,8. Dumbell rows 3X10,8,6. Cable pulls 3X10,8,6.Incline hammercurls 3X12. I know everyone is going to be asking me what the fuck is wrong with me for not doing deads because it's crucial on back day, but im actually new to this game and only been lifting for the past yr. As of a couple weeks ago i just started doing deads,but only deadlifting the bar so that im able to get good form down before i try actually adding weight so that i dont hurt myself. I would appreciate it if you guys coul help me out with a goodwork out plan so that im not overtraining myself, and show me good sets and reps so i would avoid overtraining so that i could see good results. Thanks alot guys
 
Like blackbeard said, check out the sticky at the top of the page. I'm on the 5x5 one right now and so far I'm a big fan
 
thats a good call bro :) deadlifts and squats should be the foundation of any workout. but yeah, form is THE most important thing. i would recommend picking up a 5 x 5 routine, or PBs routine... not DC tho, thats pretty hardcore stuff (its what im on now, and its hard lol)

also, another VERY important thing is that you have your diet in check, so that you actually make good gains from lifting, you dont grow in the gym... you grow when your sleeping :)
 
ive only been deadlifting about a year myslef..i started using like 50 lbs jsut to make sure my form was good..i used a mirror couldnt ask anyone b/c no one does them anymore lol..slowly but surely i just kept adding weight and making sure my form didnt change..once form becomes second nature you can concentrate on pullin the big numbers..
 
well here was my schedule i figured would be overtraining certain muscles because of different compound exercises during the week.

Monday/Chest,tris
Flat bench 5X5
Incline dbell press-2X8-10
Incline flies-2X8-10
Skullcrushers-3X10,8,6
Closegrip Benchpress-5X5
One Arm Cable Reverse Pulldowns-3X15(Lightweight Burnout Set)

Tuesday/Legs,Calves
Squats-5X5
Leg Press-2X8-10
Standing Leg Curls-3x12,10,8
Calve Raises-3x12

Wednesday-Off

Thursday/Bi's,Back
Deadlifts 5x5 (Going to start adding weight now been deadlifting bar, got my form down good)
Dumbell Rows 2x8-10
Wide Grip Pulldowns-5x5
Cable pulls 3x10,8,6
Preacher curls-5x5
Incline hammer curls 3x12 (light)

Fri/Shoulders,traps,abs
Military Press-5x5
Upright Rows-2x8-10
Shoulder Press-2x8-10
Reverse barbell shrugs- 3x12,10,8
dumbell flies-2x8-10

Been lifting for close to a year now consistently. Im 21 yrs old and made some pretty decent gains i believe based solely on my dieting alone. I know that im probably overtraining muscle groups, and i hope you guys point out what i'm doing wrong. I just recently cut cardio out of my training (which i was doing 3x a week for 45 min), because i want to concentrate on bulking. I just started getting down a half gallon of whole milk a day, bfore i could stomach a whole gallon,eating also turkey,meats,tuna,and consuming 11 egg whites and one whole egg daily. Also taking in 2 shakes of myoplex deluxe, animal stak,c's,b's,fish and flax seed capsules daily. I got 8-9 hrs of sleep a night as well. I feel if if i get pointed in the right direction with my workouts i will get great results for my fall,winter bulking diet. (im also going all natural, im not going to think about gear for a couple yrs till i gain much more knowledge).thanks alot
 
by the way im 6'2,190 not sure about body fat percentage, but believe its not too high. hoping to weigh in 205-210 around 10-12 bf by August 05.
 
im on 5x5 and really like te results..you should go to a more strich 5x5..meaning you have a little too much xtra..if you hitting it right your 5x5 exercise should really be knocking the shit outta ya.. also
the 5x5 exercise should be first..i see for tris you do skulls then cg..after benching you should be warmed pretty good and i dont think you need the xtra 2 sets of tris..

dont make pulldowns a 5x5. deads throw in some BB rows chins dbell rows..bi's look fine

delts: you dont ned uprights and 2 presses
MPs 5x5
side laterals
reverse delts
thats it..you can throw some direct trap work in with either back or delts but if your Dl'ing it may not be necessary
 
I think the guys here have you on the right track with programs, maxxed. My bf has been incorportating deads into his workout and has seen great results.
What I feel the need to stress to you is, FORM! Big pat on the back for letting yourself get the form down right first! I've seen too many dudes come into our gym and think that just because they are hosses, have been lifting for years & are strong as hell, come in and try to do deads at a heavy weight.....and whoops! there goes there hamstring! Start low, go correct on form. Pride has nothing to do with smart training! The strength will come. But, keep it up and keep us posted!
 
pullinbig said:
Yeah you strong man competrtors get me all stirred up. my nipples are hard as bricks as we speak.

thanks so much

Ewww, I was just kidding. What are you talking about??
 
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