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Bicep Routines

Discussion in 'Strength & Conditioning' started by mossy500camo, Jul 27, 2006.

  1. mossy500camo

    mossy500camo ammo found

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    Today I began a new bicep routine. It goes as follows:
    Preacher Curls /w EZ curl bar 4 sets 15-8 reps.
    Preacher Curls /w Dumbbells 4 sets 15-8 reps.
    Seated Dumbbell curls 4 sets 15-8 reps.
    Barbell curls as a finisher 4 set until failure.

    ps
    I have never been a fan of Preacher Curls but those dang things are hard. I had to decrease my normal curl weight by half.:shocked:

    Try it you just might like it.

    pss
    Given to me by a for real drug free bodybuilder. Awesome! Bicep Blaster!

    Whats yours?
     
  2. DBradD

    DBradD

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    That's cool. I've done a routine similar to that in the past.

    My current biceps routine is a bunch of chinups with different overhand and underhand grips, wide, narrow, etc. My current triceps routine is whatever they get while doing bunches of pushups and handstand pushups. I've added 0.25" to my arms in about 6 weeks, so it's working at the moment. I'm sure I'll plateau at some point soon.
     

  3. ateamer

    ateamer NRA4EVR

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    I do curls, three sets of six reps every eight months whether the biceps need it or not. They never seem to need it. Doing plenty of heavy lat work will hit the bi's just fine.

    What are you doing in the way of squats, bench and military press?
     
  4. DBradD

    DBradD

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    A powerlifter's perspective for sure! LOL.

    The thing I find strange is that I have a hard time making my biceps sore doing curls--any amount of them, any reps, etc. Pullups seem to work them a lot harder. I probably am missing something, though, because I'm sure those 22 in. arms bodybuilder guys are doing curls.
     
  5. mossy500camo

    mossy500camo ammo found

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    Legs
    Squats Very Heavy, Leg Extensions Very Heavy, Leg Curls Very Heavy.

    Shoulders Military Press Heavy, Upright Rows, Shrugs EXTREAMLY HEAVY, Seated Dumbbell presses, Triceps behind the neck press or extensions (whatever)/w Heavy dumbbells..

    Chest The Basics Flat, incline, decline Bench Presses, Dumbbell flat, incline, decline.

    Back Bent Over Rows, Barbell and Bumbbells Heavy.

    Touch up on anything that I may have miss the day or two before.

    PS
    I like HEAVY!!!!:supergrin:
     
  6. California Jack

    California Jack Millennium Member

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    McRoberts thinks you may be overtraining. Three sets!???
     
  7. ateamer

    ateamer NRA4EVR

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    One of my training partners, literally, does three sets of abs a year.
     
  8. California Jack

    California Jack Millennium Member

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    Well, if that three sets is one set every 4 months, that sounds about right providing these sets are real gut busters. The kind of hard work that the strongmen of yore only knew. If the sets are to total utter failure, work so hard that sight of such would make some men and most women cry,well then, your partner has it correct.
     
  9. ateamer

    ateamer NRA4EVR

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    Mike Mentzer did only one set every five years. Anyone who does more than that is overtraining. It is a scientific fact. He can prove it. You just need to send money.:rollsmiley:
     
  10. California Jack

    California Jack Millennium Member

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    ateamer,

    Not sure why I'm off on a Kubik and McRoberts tangent, but I've enjoyed myself. Now that I think about it, it may have had something to do with being accused of being a bodybuilder in an earlier thread.

    Nice jab at Mentzer too.:cool: :beer:
     
  11. DBradD

    DBradD

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    :clown:
    Nothing like a bunch of strength athletes poking fun at bodybuilders. Warms the heart. LOL.
    :rollsmiley: :devilishgrin: :wedgie: :bunny:
     
  12. California Jack

    California Jack Millennium Member

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    You know and I know what you are missing and no amount of curls are gonna get you there.:beer:
     
  13. ateamer

    ateamer NRA4EVR

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    Powerlifters think that Olympic lifters can't bench and bodybuilders are weak.

    Bodybuilders think that powerlifters are fat and Oly lifters don't have pecs.

    Oly lifters think that powerlifters are slow and bodybuilders are weak .and slow.

    :rollsmiley: :beer:
     
  14. California Jack

    California Jack Millennium Member

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    Ya know, that is one of the things that worries me about bodybuilders. For the life of me, I can't understand why a resonable well-balanced male would want to develop cleavage. In my book, it's the women that should be busty, and men shouldn't want to emulate that.

    Large developed pecs=cleavage=bustiness=effette.:beer: ;) :supergrin:
     
  15. malkore

    malkore

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    exactly. heavy rowing and pullups should be part of every routine, and will hit the biceps pretty hard. toss in a few sets of curls at the end of your workout if bi's are lagging...but considering what a tiny muscle group they really are, 12 sets is overkill unless you've been training religiously for years, and are the size of a bodybuilder...natural or not.
     
  16. California Jack

    California Jack Millennium Member

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    Why would you say that rows and pullups SHOULD be part of EVERY routine?
     
  17. mossy500camo

    mossy500camo ammo found

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    Ever seen a RONNIE COLEMAN workout?:shocked:
     
  18. DBradD

    DBradD

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    So what's the punch line? I don't know how this relates to the thread.
     
  19. malkore

    malkore

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    because effective routines are comprised primarily from compound exercises, with only a small amount of isolation work.
    Its almost impossible to work your upper back without incorporating the biceps...and that means you're getting a moderate bicep workout from pull ups and seated cable rows, to the extent that a fancy 'biceps routine' shouldn't be necessary unless you've been lifting for years and desire a 'bodybuilder' body vs. just a fit, trim body.

    the big guys in my gym don't do 25 sets of isolation curls. they do pull ups, deadlifts, heavy barbell rows, and then 3-6 sets of curls. (barbell curls and then hammer curls for instance).
     
  20. DBradD

    DBradD

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    You're going the other way from CalJack. I think his point was that even rows and pullups are not necessarily a staple of all effective weight lifting (or weightlifting as the case may be) routines.