Bicep Reps?

[fullypaully]

If wanting to gain some size in your bicep whould u do it on a weight where u can do 10 reps??? or is it good every so often jsut to change it around..so for 2 weeks do sets where u go to 10 reps then for 2 weeks do set where u can only do 4 or so reps??

 

[Winter]

Heavy backwork would help your biceps a lot.

What I do is 3sets of dumbells 10,8,6
& some barbell curls 15,12,10,8

Look at some "Online Journals" to get some ideas.

 

[kraziplaya]

i find the best way for mass on biceps is standing barbell curls(i use the cambered bar) reps for around 5-8 with good form for at least 5-6, then once it becomes impossible..use a little momentum to squeeze in that extra rep or two.... also... hammers... good form and good weight also

u use ur arms in lots of exercises so make sure not to overtrain

 

[blackbeard]

ill say this...stop cheating when doing any kind of curls

how many people do you see in the gym with 15" arms curling 135 YET they cant even SQUAT 135????? i hope most of you see something wrong with that scenario!!!!!!!!!!!!

drop your ego and curl properly if you need to cheat the last rep or 2 fine but you dont need to do 5 sets and cheat every rep..lower the weight and hit the muscle..

be careful about going to heavy and low on the reps..it absolutely killed my forearms for months..now i stick with 10-20 reps after doing heavy back work

 

[gettinstrong]

I go heavy on biceps, up to 200 lbs on the ez bar and my arms r only 17inch, i do low reps and i believe low reps are not the answer to big biceps, so iv been doin 150lbs on the str8 bar for up to 10 reps and iv been gettin a gr8 pump so im gonna see if it works better.

 

[roccodart440]

Arnold had some of the best biews ever. Alot off the bicep excersizes hew did werre isolation movements. reacher, arnolds etc.

 

[ManOfMuscle]

Arnold had some of the best biews ever. Alot off the bicep excersizes hew did werre isolation movements. reacher, arnolds etc.

Most people would not benfit from training in any way similar to Arnold. I like to keep isolation stuff in the 8-12 range but my bis get worked mostly from compound movements.

 

[Winter]

Most people would not benfit from training in any way similar to Arnold. I like to keep isolation stuff in the 8-12 range but my bis get worked mostly from compound movements.

Cosigned

 

[Fender]

I believe I read that Arnold said that inclined dumbell curls are what gave him his biceps...

 

[Behemoth]

My favorite exercises for the bi's is heavy weighted chins. Then some BB bentover rows. After that, my arms are feeling pretty good.

Oh, and remember, most of your arm is triceps, so make sure you're hitting those real well. You'd be surpised how much bigger they can make your arms look.

 

[B.Reel]

I believe I read that Arnold said that inclined dumbell curls are what gave him his biceps...

God and D-bol gave Arnold his biceps . . . . . . in that order

 

[ManOfMuscle]

God and D-bol gave Arnold his biceps . . . . . . in that order

haha that's classic

 

[D-bo]

I saw more growth and thickness in my bi's when a friend of mine suggested on the last set of barbell curls ( straight Bar ) to cheat a little and on like the last 1-2 reps rock the weight up then try to lower it slowly. This is done with a spotter of corse!

Straight Barbell curls:
1st set - the bar 20reps. warm up!
2nd set - 95lbs - 12 reps
3rd set - 115 - 10reps
4th set - 135 - 8reps
5th set - 145 - 4-6 reps depends on how I feel. Cheat alittle

I cannot go any heavier My form will be all over the place

 

[Behemoth]

Seriously, I think people do way too many sets for biceps. All the bicep does is bend your damn elbow. Who cares about it? If you are doing a lot of compounds, you probably only need a couple sets that directly hit your arms. But, you know, my arms aren't like 21 inches yet, so what do I know. Just funny how all these guys do 1500 sets a day for biceps and then wonder why their arms aren't growing worth shit.

 

[Double3]

I like reps in the 10 range and some drop sets.

I don't do alot of bi exercises. Straight bar and hammer curls.

 

[Saprano8]

Lower weight Higher reps for back and Bi's

 

[Fender]

God and D-bol gave Arnold his biceps . . . . . . in that order

That's why I wrote "Arnold said"....

Incline curls are a good isolation movement...very humbling considering how heavy a 40lb dumbbell can get doing this exercise.

 

[luquillo78]

Seriously, I think people do way too many sets for biceps. All the bicep does is bend your damn elbow. Who cares about it? If you are doing a lot of compounds, you probably only need a couple sets that directly hit your arms. But, you know, my arms aren't like 21 inches yet, so what do I know. Just funny how all these guys do 1500 sets a day for biceps and then wonder why their arms aren't growing worth shit.

Very true. I feel the most work on bis when doing pullups. My arms are not 21'' either but I belive that it's a must to gain overall body mass and arms will come toghether.

 

[pushthatpin]

as i had said in another post, i dont do much isolation work on my biceps, i find that when i do a heavy back day they they get pretty well nailed doing underhand seated cable rows with both the wide bar and the rope. after that i might do some high incline dumbell curls or concentration curls but thats it.
and they are still growing!

 

[cman81]

ill say this...stop cheating when doing any kind of curls

how many people do you see in the gym with 15" arms curling 135 YET they cant even SQUAT 135????? i hope most of you see something wrong with that scenario!!!!!!!!!!!!

drop your ego and curl properly if you need to cheat the last rep or 2 fine but you dont need to do 5 sets and cheat every rep..lower the weight and hit the muscle..

be careful about going to heavy and low on the reps..it absolutely killed my forearms for months..now i stick with 10-20 reps after doing heavy back work

Cheating can be very beneficial, but I would not recommend it for more than one excercise. PIck your excersise, in this case bb or db curls, do the first few strict then when it gets too much cheat for the last few reps. You should try to keep this on ly on the last set, that way you can keep the weight and recruit as many fibers as possible. Arnold also recommends this, I have been doing it for years and it works great, so fuck that EGO bullshit.