Opinions on going heavy on bicep days

[numba1scrapper]

We all know heavy weight low reps for gaining size right?

Well I've also read the exeption is biceps becuase there so easy to overtrain.

Im a pretty small guy im 5"8 and 180 pounds

I can curl 55-60 pound dumbells with decent form pretty easily, does that mean I should be or should I lower the weight to 35-40's, slow it down and add more reps?

When I go heavy I dont feel much, when I do light weight more reps I get an insane pump

which will add more mass without overtraining the bi's

 

[numba1scrapper]

hmm, no1?

 

[4real]

I do 12, 10, 8, 6 with barbell and make sure that the last rep or 2 i barely get it. I also make sure i do each rep pretty slow. I could up the weight and do the same amount reps but i would have to rep them out faster. Slow and steady wins the race.

 

[DADAWG]

i think a mix of ligher and higher rep days along with some heavy /low rep days works just fine.

 

[mankind_230]

Do 5-8 reps....good for size and strength....More than 10 will give you good pump but doesnt mean hypertrophy...leave that high rep set for your last set...to pump more blood into ur muscles at the end of ur workout

 

[barrysanders]

Do 5-8 reps....good for size and strength....More than 10 will give you good pump but doesnt mean hypertrophy...leave that high rep set for your last set...to pump more blood into ur muscles at the end of ur workout

Man-very good point! That is exactly what I do.

 

[Mass_Man]

the best gains I have had in bis is from going heavy with bad form and low reps for short periods (1-month 2x/wk) then working back to reps ranging from 6-12 with good form. When I plateau I have to go super heavy to break through. I can now curl 60s for 6 reps with good form. I remember when I couldn't get past 35s.

 

[jusanewbie]

i know some people will say just do bad form and i wouldnt recommed that at all. i say if u cant hold perfect form then dont do ti at all. when ur in the gym dont try to impress anyone with ur weight. i like to do a burn set of curls to start it off and get that pump and then do 3 reg sets after wards.
i also been doing this new thing with bis that i rly like. i do the outer and inner bis at once for example... ill do my set of 6-19 dumbells curls and take a straight bar and take nice wide grip and do a additional 6-10. pump is awesome and i feel like it works.. for me atleast. worth a try though

 

[barrysanders]

I have been doing some research and talking with some bodybuilders at my gym that compete. This is what I have found. For Bi's its all about the contraction of the muscle and the blood flow.

So, what does that mean exactly??? It means, that when you hear people say that they go nice and slow while training Bi's that they are not getting the most out of what they could.

The Biceps grow when the muscle fibers tear. And this is during rough contractions of back and forth during excerise. That is why people that do heavier weight with not so good form get good results (biceps grow and get bigger).

So my advice would be, and remember this is just my advice, is to go heavy as possible with not so perfect form and get good quick contractions with the biceps. Then at the end go lower weight to get the good pump going...get the blood going.

 

[barrysanders]

Do 5-8 reps....good for size and strength....More than 10 will give you good pump but doesnt mean hypertrophy...leave that high rep set for your last set...to pump more blood into ur muscles at the end of ur workout

Exactly!!! I read through the rest of the posts after posting my thoughts. I think your exactly right!!!

 

[jusanewbie]

thats how any muscle grows... and u can get the same contraction with less weight