bicep curls the answer?

D-A-V-E

hi guys, iv posted a thread about the benching too and was just curious what works best for ye?

what i usually do is warm up with light weight and do 3 sets of meybe 10.

then do 3 sets of 8 with 12.5kg

then 3 sets of 8 with 17.5kg

then 3 sets of 8 with 21kg

after this tho i tend to want to change and get stuck in a rut, id do anything after that from pulldowns to barbell curls to concentration curls..very random stuff like..anything that really gets a good pump?

even some of the above that ye tried together or something?

mloc

Seem like you're doing way too many sets of bicep curls.

That seems like 12 sets? Try increasing the amount of compound movements you do, and if you are doing bicep curls, stick to at most 4 sets and make sure you are doing them correctly, strictly, with good form.

D-A-V-E

mloc wrote: »

Seem like you're doing way too many sets of bicep curls.

That seems like 12 sets? Try increasing the amount of compound movements you do, and if you are doing bicep curls, stick to at most 4 sets and make sure you are doing them correctly, strictly, with good form.

i dunno like, i do a good warmup regime, dont start lifting until i warm up everything, and by the time im finished with the 3x8 21kg it only feels like i should be starting my routine, they would be well warmed up, but it seems like i now can only propperly start lifting heavy from here, i need some really hard exercises after to complete it but am lost for ideas, i used to lift 40kg on the ez bar for maybe 5 sets of 7 after it but i have since lost my gym gloves and it wrecks my hands so i just end up randomly lifting anything and everything!

cardio,shoot me

Edit: original post was a bit rude
pretty much agree with mloc on his points, maybe try up the reps on the sets and cut the amount of sets down to about 3

Twin Lance

It is a lot of sets, so I'd go with mloc's advice and really focus on keeping strict form as opposed to cheating and throwing your whole body into the equation, as so many of us tend to do once we get tired.
That and compounds, I find that pull-ups and rows get a good pump in my biceps, and they also work a lot more of your body than bicep curls do. Throw some sets of each in, followed by some strict curls and there ya are!

squod

Use a stack. The weight in a stack stays the same throughout the movement. Use the full range of movement also.

D-A-V-E

im very strict on form so if i notice myself arching my back in any way i drop the weight, i might do 21s with concentration curls or something later

corkcomp

so your doing over 100 reps if im reading this right?? if so, you need to increase the weight lifted .. 3 sets of 12 to failure or close will get ya big biceps!!!

rubadub

D-A-V-E wrote: »

i dunno like, i do a good warmup regime, dont start lifting until i warm up everything,

What other exercises are you doing? I would have thought you should be warmed up from other exercises.

You seem to do as many reps on a single exercise that I often do on a full body workout!

anything that really gets a good pump?

Weighted negative-only chinups.

ih8northsiders

Arms:
Cable Tricep Pushdowns superset with Barbell Curls(or EZ Bar Curls)

Set 1: 15 reps(Warm up)
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps(dropset)

French Press superset with Preacher Curls

French Press:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8(dropset)

Preacher Curls:
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 8 Reps

Dips supset with Seated Hammer Curls

Dips: 3XFailure

Hammer Curls: 3x10

D-A-V-E

rubadub wrote: »

What other exercises are you doing? I would have thought you should be warmed up from other exercises.

You seem to do as many reps on a single exercise that I often do on a full body workout!

Weighted negative-only chinups.

this is what i usually do if im combining both triceps and biceps, i made it out for my friend recently to follow but have since got tired of the same thing!

Equipment:

• 1x heavy dumbbell (30kg)
• 1x long bench bar
• 1x dumbbell (16kg)
• 1x EZ bar (bent barbell)


Routine: Warm up

Stretch arms first and swing them around creating blood circulation, after this grab 6or8kg dumbbell and do 3 sets of 10, standard dumbbell curls. And tricep dumbbell overhead extension for12-14kg, 3 sets of 10, make sure you warm up properly or you will get injured lifting the heavy dumbbell.

Arms

1 Heavy dumbbell (starting weakest arm first), 7 reps each, using your other hand to help lift the weight up (try to use as little help as possible).


2 With no break get the long bench bar and put 10kg on each side (or whatever weight suites you), lie down flat on the ground, use the narrow grip to the bar (where the grip starts), knees facing up as if you were doing sit ups, drag the bar across your face, your arms are now extended straight up with the bar in your hands, using your elbow as a pivot lower your forearms towards your face, strictly not moving the rest of your arms, then move back up to extended position, again doing 7 reps.

3 The next thing then is to go straight to the EZ bar and do 21’s with a weight of your choice, generally a slow movement of 15kg on the bar would be grand.

4 After that grab the long bench bar again and same as number 2 whereby you lie flat on the ground except your now benching it, so put as much weight as you can, you will need someone to help lift it onto your hands because it will be too hard to lift it yourself in that position, again close grip and slow repetitions, 8 reps this time.

5 Grab the EZ bar again except your working the forearm and biceps in a move called the reverse barbell curl where you lift the bar palms facing down, lifting the same weight as the 21’s doing 8 reps very slowly.

6 Finally the last bit is back to working the triceps using the 12-16kg dumbbell, the exercise is called the bent over tricep kick backs, bending over a bench with the dumbbell in your hand extend your dumbbell back, do your weakest arm first to get an idea of the amount of reps to do, try to do 7 reps.



• After you completed the 6 exercises you take a break for 30 seconds, taking in water and changing back weights etc, try to do this 5 times and only rest once the 6 exercises are completed.


Chest

If your not too ****ed after all that then what I generally tend to do is finish off with some chest exercises.

• Just grab a flat bench and do fly’s, 5 sets of 7 reps. I use 22.5kg but whatever you use yourself is grand, make sure though that the first and last are meybe 12.5 or so to get used to weight and warm down. also make sure it is heavy enough so that you are struggling with the last 2 reps.

Warm down

I generally tend to warm down by waving my arms around like the warm up and doing stretches for 4or 5 mins.

mloc

Ok, there seems to be a multitude of questionable points there. Can you perhaps post you're entire workout (all body parts) and goals? Also you're weight, height and how long you've been training.

D-A-V-E

mloc wrote: »

Ok, there seems to be a multitude of questionable points there. Can you perhaps post you're entire workout (all body parts) and goals? Also you're weight, height and how long you've been training.

age:21
weight:13stone
height:5 foot 10.6 inch
how long?: iv been training properly for the last 2 and a half years, but only go now to maintain what i have, theres a few goals id like to achieve ie incline dumbell press to 40kg, currently 35kg and id like to bench 110kg also, from there onwards would be a good goal for me.

i already posted my routine for biceps and for triceps i posted the benching part on the benching thread, after the benching i do 5 sets of 8 at 35kg of incline dumbell press followed by maybe 3 sets of 9 dips and maybe finish off with flys.

i also go running on off days so id include that for my cardio workout, the jog is exactly 2.64 miles and i do 100 situps afte every jog.

cardio,shoot me

any leg work at all?

D-A-V-E

cardio,shoot me wrote: »

any leg work at all?

i need to get back into the legs alright, i recently moved jym and dont drive anymore so its a lot harder to do but i was thinking of incorporating it into my cardio day, maybe jog to the gym, (about 2 miles) and do some squats and leg weights and jog home

Bugnut

I have found that a method known as "stripping the bar" very effective for shaping.
You will need a helping hand.
Basically you start with a curling z bar and load it with a lot of small weights to a comfortable limit.
You don't clamp them so if you dont stay straight or sway into the curl too much the weights will wobble off, keep smooth.

Stand good and straight, legs straight and basically rep until you cant rep any more, keep holding the bar, you can told it at arms lenght if you want.

Now get you helper to remove weight, and repeat the reps, pausing only to take off some weight, until the bar feels even too heavy by itself - lol - it will happen.

Sounds corny but you will "feel the burn"

Obviously warm up/down and maybe go pretty light if you are doing it after a big arms session, otherwise substitute this exercise for your main one and load the bar more.

It is more fun than just doing reps too, and even the biggest guy in the gym will be whimpering just lifting the bar after the excercise.

Good luck and hope this helps