Bicep Workouts

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retired_jaybes16

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i have been doing a lot of biceps recently becuase i am really upset at my results...but this still has not been working.
i recently read something that sad a good biceps workout should be at the most 20 -25 minutes..im not sure if i go for more than that but it seems like it

for an idea of what me and a partner do it is

3 or 4 sets of bicep curls 35, 40 and 45
3 sets of crooked bar
then machine curls 3 sets

i feel like we should do more complex workouts like..seated dumbell curls and concentration curls in stead of regular bicep curls..what should we do

i also heard that we should only work out biceps twice a week but i work them 3 times a week doing the same thing..can someone help us please
 
2 exercises is plenty, do 4sets of 10reps witht the EZ bar (crooked) Then 4 sets on each arm of hammer curls. For hammer curls I usually use a cable machine.
Stick to 8-12 reps and you'll be fine.

If your doing other exercises using ur biceps like lat or trap work then you'll only need 2-3 sets per exercise.
 
junkfoodbad said:
sounds like you are overtraining them to me.
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Ditto! I do biceps once a week because they also get a hard workout when I do my back workout. Sounds like way to many reps per set also.
 
exactly. heavy back work (pull ups, rows) should work the relatively tiny biceps muscles pretty damn thoroughly, to the extent you should really only need to toss in a few sets of actual curling at the end of your workout to fully thrash them.
 
malkore said:
exactly. heavy back work (pull ups, rows) should work the relatively tiny biceps muscles pretty damn thoroughly, to the extent you should really only need to toss in a few sets of actual curling at the end of your workout to fully thrash them.
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My thoughts exactly. Pre-exhaust them with compound movements and trash them with 1-2 isolated movements at the end.
 
malkore said:
exactly. heavy back work (pull ups, rows) should work the relatively tiny biceps muscles pretty damn thoroughly, to the extent you should really only need to toss in a few sets of actual curling at the end of your workout to fully thrash them.
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Words of the wise.
 
ShaftedTwice said:
Words of the wise.
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Wisdom comes from making mistakes. I used to work biceps before all my stupid back machines (cable rows, lat pulldowns, T-row machine, etc) and found I had to use straps, because my grip would give out before my lats.
why?
cuz my forearms were fatigued from all the damn curls I'd done the first 10-15 mins of my routine.
right now on my full body setup, I do squats, bench press, pull ups, shoulder press...then some days I do some kind of curling...usually hammers one day, and then straight DB, barbells, or preacher. the other day I do something for triceps (they grow easy on me, so i don't focus on them...ditto for my giant calves)

everyone should always keep in mind that body building is really an experiment. everyone's a little different, and they need to toy with the 'formula' to find the best results. And its plenty often that we make a bad change to the formula. when you do, learn from it, and you're better off in the long run.
 
agree with malkore sometimes droping them altogether for a bit can help results.
if your doing pulldowns (reverse-grip) with 100k do you really think doing curls with 40k is going to make any difference i doubt it.
stick with compounds and add isos now and then.
 
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