How do you train your bi's?

[pollox]

What rep range do you aim for?

Do you see any benefits from 4-6 reps?

Or do you change rep range often?

[Ritch]

between 7-11 most the time.

I don`t do the 4-6 stuff anymore. I don`t feel the need for such low rep ranges for biceps.

[CanadianIron]

8-12... but my arms arent that big so what do I know.

[natenator]

I don't train them

[pollox]

I don't train them

triedf this method, have terrible arm genetics so needless to say it didnt work

in the past i had success doing one heavy day and one light weight high rep day per week

[natenator]

triedf this method, have terrible arm genetics so needless to say it didnt work

in the past i had success doing one heavy day and one light weight high rep day per week
Sorry. I should say mine are still injured so I don't do direct arm work right now and haven't since beginning of Sept. Still holding around 20" I'd say?

[waderow]

I started getting on a low rep kick and was hoping to shock some mass into my arms, and only managed to hurt myself

arms are now 12-15 range for bi and tri

[pollox]

Sorry. I should say mine are still injured so I don't do direct arm work right now and haven't since beginning of Sept. Still holding around 20" I'd say?

im assuming youre the guy in your avatar

in the past what direct bicep work gave u the best results?

im asking all the questions because im just starting a new routine

[Kaly11]

i switch it up personally..some routines 8-10 and some 10-12.
...you can tell its working by the avatar pic.

[tiramisu]

I didn't bother training arms for the first year and a half. There wasn't much point. Pressing and Pulling were more than enough to keep things moving. In the last 8 months I've been doing DC for arms 1 exercise for biceps, 1 exercise for brachialis.
I found the 11-15 rep range worked for the first 5 months but I had to increase the rep range to 15-20 in the last 3 to keep my arms growing.

[Marauder63]

I didn't bother training arms for the first year and a half. There wasn't much point. Pressing and Pulling were more than enough to keep things moving. In the last 8 months I've been doing DC for arms 1 exercise for biceps, 1 exercise for brachialis.
I found the 11-15 rep range worked for the first 5 months but I had to increase the rep range to 15-20 in the last 3 to keep my arms growing.

I like DC's method as well I just had trouble following the rest of it,fasted cardio? just so we can eat more. That would bring up a whole other thread though.

I cant say what I like since I am in the process of really finding out what works for once, but I like doing extremely slow negatives except have my forearms taking the work mostly rather then my biceps.

I voted 8-12 I think when it gets to the lower reps unless you give a bit of a swing/loose form forearms are going to get involved a lot more.

[flex3d]

I generally go for 6-8 for Dumbbell curls, barbell curls etc., and 8-12 for any kind of preacher curls, cable curls etc.,

[hommes]

i change it up all the time, muscle confusion. reps inbetween 6 and 30 reps.

[devo09]

I train them progressively, I'm either increasing the volume or intensity (intensity being the amount of overload not how "intense" I work)

[Dryvrgrl]

i change it up all the time, muscle confusion. reps inbetween 6 and 30 reps.

X2

ever do curls to failure?... once a week I get Oly bar curls +10 lbs a side to failure X 4 sets... first time I tried it I got 2 reps.. I'm up to 32!!

[IrishTuner]

I train my bi's twice a week. tuesdays with back..not to crazy though, maybe 2-3 exercises after my backs done and I do 3 sets @ 8-15 reps. and on arm day which is Saturday I do about 4-5 different exercises, 3-4 sets at the same rep range. I dont leave the gym until my arms are so pumped I can barely take my shirt off. I switch it up every time, always keep them guessing.

[JonnyO]

I do a lot of super sets and volume. Very strict form and 2-3 sec negatives, no swaying the weight and use moderate weights. I try to really focus on the squeeze. And lately been doing a lot of brach work, hammer curls, pinwheel curls, reverse ez bar curls. My arms arent a strong point but I think I will have made some decent gains this off season from training them differently.

[St]

I do 21's haha.

[dremen]

Like Dorian say u need HEAVY negatives added after you've already gone to failure. Anything over 10 reps seems more like toneing rather then bulking. I would think a few heavy ass sets with slow neg's then someone there to spot you by lifting the weight up for you and letting you do a few more negatives done slowly would really help build new muscle.

Im still learning though so this is just my thoughts.

[CanadianIron]

My best bi gains have always been when I go super heavy. Forced/cheat reps with good negatives seem to shred me up.

Theres no way you will curl 80lb dumbells and still have small arms, and even if you work up to doing shit reps with 80's. You can drop down and do decent reps with lighter weights.

[JonnyO]

Theres no way you will curl 80lb dumbells and still have small arms, and even if you work up to doing shit reps with 80's. You can drop down and do decent reps with lighter weights.

You never been to my gym then, lol.

I disagree in your theory though. Why not use a lower weight with perfect form for all sets? Lower doesnt mean light either, just a weight you can handle w/o losing form.

[O-Train]

I train bi's similar to Jonnyo. Lighter weights, strict form, slow negatives. I prefer dumbells to barbells. With Triceps it's kinda the opposite and I find heavy explosive movements work better.

[kloan]

Like Dorian say u need HEAVY negatives added after you've already gone to failure. Anything over 10 reps seems more like toneing rather then bulking. I would think a few heavy ass sets with slow neg's then someone there to spot you by lifting the weight up for you and letting you do a few more negatives done slowly would really help build new muscle.

Im still learning though so this is just my thoughts.

Having a spot from my experience was one of the best things for progression. I worked with a dude on my bench a few years ago for just a few sessions, and having him there push me to lift more, while spotting me, made a huge difference... it went from never feeling sore the next day, to feeling like I hadn't worked my chest in months.

I wish I had a training partner.. I think having a spot is one of the best things someone can do to push themselves further and make the most gains possible. Without one, I'm always working with weight I feel safe with knowing that I can push out a certain number of reps, especially with squats cuz I don't want to **** that one up.... there's nowhere to go but up (no safety pegs). Even when going to failure (which I do all the time), can only get you so far... having someone there to push you even further makes a huge difference, instead of quitting at that failed rep.

[bigtavi8]

I do about 8-12 reps. Usually a heavy olympic bar set, some conc. curls, Hammers, reverse bb curls, BB preacher curls, some cable work.
I pair bis with tris but i complete either the bis or tri first and then move on to the other group. I experimented with 2 times a week but i felt no significant improvement so i just do once a week. If im feeling like switching it up ill do a FST-7 workout to really stretch the bis out with blood and get the veins going. Overall my arms arent my best but have made great improvements this offseason by simply not doing a crazy volume, and doing mod-heavy weights with a nice contraction, relatively slow negatives and a fuller range of motion then before..

[dremen]

Having a spot from my experience was one of the best things for progression. I worked with a dude on my bench a few years ago for just a few sessions, and having him there push me to lift more, while spotting me, made a huge difference... it went from never feeling sore the next day, to feeling like I hadn't worked my chest in months.

I wish I had a training partner.. I think having a spot is one of the best things someone can do to push themselves further and make the most gains possible. Without one, I'm always working with weight I feel safe with knowing that I can push out a certain number of reps, especially with squats cuz I don't want to **** that one up.... there's nowhere to go but up (no safety pegs). Even when going to failure (which I do all the time), can only get you so far... having someone there to push you even further makes a huge difference, instead of quitting at that failed rep.


I wish i was in a gym where i could just drop the BB off my back when i can't do anymore squats. I need a proper BODYBUILDERS gym not these bullshit gyms where the ****ing chicks try and put on backstreet boys or nsync all the ****ing time. Like if it's not foo fighters, metallica or shit like that don't even bother with the ****ing gym radio. ****ing chicks man.

[devo09]

There shouldn't be anything special about a bicep routine. You need to progressively overload them, so you need to get stronger with bicep movements. THis doesn't always mean more weight, it means increasing the ability to generate force WITH THE BICEPS not with synergistic bodyparts.
Main bicep movement 3-4 sets 6-10 reps
2nd bicep movement 2-3 sets 10-12 reps
3/x/1 tempo - 3 second negative explosive positive, 1 second pause

Track your workouts, try to add a couple pounds or an extra rep whenever possible (while maintaining your form), 6 months later your curling 40lbs more with the same form, well your arms are going to be bigger lol

[kloan]

There shouldn't be anything special about a bicep routine. You need to progressively overload them, so you need to get stronger with bicep movements. THis doesn't always mean more weight, it means increasing the ability to generate force WITH THE BICEPS not with synergistic bodyparts.
Main bicep movement 3-4 sets 6-10 reps
2nd bicep movement 2-3 sets 10-12 reps
3/x/1 tempo - 3 second negative explosive positive, 1 second pause

Track your workouts, try to add a couple pounds or an extra rep whenever possible (while maintaining your form), 6 months later your curling 40lbs more with the same form, well your arms are going to be bigger lol
:shock

40lbs more in 6 months.... ok mr. genetics.... lol. how many here have increased the amount they curl by 40lbs in 6 months??

i've gone from 45lb DBs (12x10x8) to 55lbs (3x8) in a year, and i consider that pretty decent. geeze, i cant imagine being able to increase by that much in such little time.. must be nice. ;)

[devo09]

:shock

40lbs more in 6 months.... ok mr. genetics.... lol. how many here have increased the amount they curl by 40lbs in 6 months??

i've gone from 45lb DBs (12x10x8) to 55lbs (3x8) in a year, and i consider that pretty decent. geeze, i cant imagine being able to increase by that much in such little time.. must be nice. ;)

I was obviously exaggerating :) but you get the idea

the point is: you can't "shock a muscle" into growth by doing some crazy workout on it; you shock it into growth by continually progressively overloading it and having good nutrition along with that

[CanadianIron]

You never been to my gym then, lol.

I disagree in your theory though. Why not use a lower weight with perfect form for all sets? Lower doesnt mean light either, just a weight you can handle w/o losing form.

Its hard to find that point where you're performing all reps with perfect form w/ the perfect weight. If you just go heavy and lift with all your effort you are going to challenge your muscles.

I can lower the weight I curl and do really strict reps and I find as the set goes on, the weight loses feel and my arms just wont go. If I go heavy and FORCE my body to lift them and just resist with everything I have on the way down, my arms are ripped. WHen I do a really shitty heavy set of curls with 65/70's then drop down to 50-55lbs I find it easier to do really clean reps.

[kloan]

I was obviously exaggerating :) but you get the idea

the point is: you can't "shock a muscle" into growth by doing some crazy workout on it; you shock it into growth by continually progressively overloading it and having good nutrition along with that

Oh, well I totally agree! Gotta work it the same way you work every other muscle.. it's no different and doesn't need special treatment, just like Abs! They don't require insane amount of reps or anything to grow. :)

[tiramisu]

Perfect form with ALL biceps exercises is a little overrated. I'm not recommending half reps and other retarded b.s. but I generally cheat with heavy curls. Yes I use a full range of movement but I don't worry about a little shoulders or back.

[dremen]

Basicly if you're not lifting heavy enough to keep tearing the muscle fibers and eating enough to properly repair said fibers yer not gunna grow worth shit, just tone up more.

My next bulker is going to be an all Dorian style program with just test/deca/dbol and i hope to grow like a mother****er.

[ironwill]

Perfect form with ALL biceps exercises is a little overrated. I'm not recommending half reps and other retarded b.s. but I generally cheat with heavy curls. Yes I use a full range of movement but I don't worry about a little shoulders or back.

Cheating on the way up is ok,,,,,But you have to hold on the negative, especially for bis, then you will see a big difference..

[h-eson]

Basicly if you're not lifting heavy enough to keep tearing the muscle fibers and eating enough to properly repair said fibers yer not gunna grow worth shit, just tone up more.

My next bulker is going to be an all Dorian style program with just test/deca/dbol and i hope to grow like a mother****er.

I am surprised someone who still follows the high rep, lighter weight to tone theory is knowledgeable enough to be doing gear.

[dremen]

I am surprised someone who still follows the high rep, lighter weight to tone theory is knowledgeable enough to be doing gear.


First of all who are you and where do you get off thinking you know what i do 24/7? Secondly WTF does a person’s workout routine being toning up/dieting or bulking have to do with how knowledgeable they are and lastly i do not believe what i said a post or 2 above to be bad or false information SO again who the **** are you huh?

Oh and one more thing here Mr. ****ing know it all, if a person decides they don't want to bulk rather slim down and drop fat what's the big deal if they still use gear. What are you the ****ing AAS police?

I will never understand the need a lot of you guys here have to constantly put people down. Are you ****ers so insecure you need to try and belittle other people to feel better about yourselves?

[PdH]

Perfect form with ALL biceps exercises is a little overrated. I'm not recommending half reps and other retarded b.s. but I generally cheat with heavy curls. Yes I use a full range of movement but I don't worry about a little shoulders or back.

Agreed.

[CanadianIron]

First of all who are you and where do you get off thinking you know what i do 24/7? Secondly WTF does a person’s workout routine being toning up/dieting or bulking have to do with how knowledgeable they are and lastly i do not believe what i said a post or 2 above to be bad or false information SO again who the **** are you huh?

Oh and one more thing here Mr. ****ing know it all, if a person decides they don't want to bulk rather slim down and drop fat what's the big deal if they still use gear. What are you the ****ing AAS police?

I will never understand the need a lot of you guys here have to constantly put people down. Are you ****ers so insecure you need to try and belittle other people to feel better about yourselves?


That was the guys first and only post so far... dont let him get under your skin Mr. Insecure.

[PdH]

I am surprised someone who still follows the high rep, lighter weight to tone theory is knowledgeable enough to be doing gear.

Everyone responds differently based on their makeup of fibres. With the exception of legs, I do not grow well from a lighter weight, higher rep protocol. This may be the case for dremen as well, so questioning his theory based on what works for him, in the rather disrespectful manner you have, is uncalled for.

Who's the babe in your avatar dremen?

[natenator]

First of all who are you and where do you get off thinking you know what i do 24/7? Secondly WTF does a person’s workout routine being toning up/dieting or bulking have to do with how knowledgeable they are and lastly i do not believe what i said a post or 2 above to be bad or false information SO again who the **** are you huh?

Oh and one more thing here Mr. ****ing know it all, if a person decides they don't want to bulk rather slim down and drop fat what's the big deal if they still use gear. What are you the ****ing AAS police?

I will never understand the need a lot of you guys here have to constantly put people down. Are you ****ers so insecure you need to try and belittle other people to feel better about yourselves?
ahhh the baby back bitch is back.

Hi Fagmen err Dremen!

[Big D]

dremen who the **** is in your avy ?

[dremen]

ahhh the baby back bitch is back.

Hi Fagmen err Dremen!

You would'nt believe the amount of people that have either pm'd me or left me a rep note saying how big a ****ing douch you are...lol

Honestly say whatever u want bro, i enjoy reading other peoples comments about you..ha ha ha:ji

---------------------------------------------------------------

PHD and BIGD- the girl is just some chick from BB.com's picture forums.

[Big D]

I like her

[Shortdave]

First of all who are you and where do you get off thinking you know what i do 24/7? Secondly WTF does a person’s workout routine being toning up/dieting or bulking have to do with how knowledgeable they are and lastly i do not believe what i said a post or 2 above to be bad or false information SO again who the **** are you huh?


First off he is a guy who has one post and has already proven that he clearly knows more about weight lifting than you do.

Muscle tone refers to the quality of your muscle in a resting state. Not how visible the muscle is.

Muscle definition is achieved through proper diet, NOT light weight and high rep training.

[Shortdave]

Everyone responds differently based on their makeup of fibres. With the exception of legs, I do not grow well from a lighter weight, higher rep protocol. This may be the case for dremen as well, so questioning his theory based on what works for him, in the rather disrespectful manner you have, is uncalled for.



It doesn't look like he is questioning the effectiveness of light weight and high rep training (which can be useful at times), just the fact that dremen still believes that it causes "muscle toning"

[natenator]

You would'nt believe the amount of people that have either pm'd me or left me a rep note saying how big a ****ing douch you are...lol

Honestly say whatever u want bro, i enjoy reading other peoples comments about you..ha ha ha:ji

---------------------------------------------------------------

PHD and BIGD- the girl is just some chick from BB.com's picture forums.
Post them :)

[CanadianIron]

"Oh, I cant right now, theres something wrong with my user CP, I have nothing to prove to you anyways."

[Ritch]

Just don`t post the one`s about me saying what a big fag Nate is, lol...

But seriously that girl in your avatar has a nice body!

[Big D]

hahah is there a private section, just to hate on nate???

[dremen]

First off he is a guy who has one post and has already proven that he clearly knows more about weight lifting than you do.

Muscle tone refers to the quality of your muscle in a resting state. Not how visible the muscle is.

Muscle definition is achieved through proper diet, NOT light weight and high rep training.

I never said anything about light weight/high rep training you ****ing moron, what i said was "
Basicly if you're not lifting heavy enough to keep tearing the muscle fibers and eating enough to properly repair said fibers yer not gunna grow worth shit, just tone up more.

My next bulker is going to be an all Dorian style program with just test/deca/dbol and i hope to grow like a mother****er."

So stick it up yer ass already bub.:fart

[Shortdave]

Basicly if you're not lifting heavy enough to keep tearing the muscle fibers and eating enough to properly repair said fibers yer not gunna grow worth shit, just tone up more.



If I misunderstood what you were saying I apologize but from what I read there it seems as though you believe that not lifting heavy (thus lifting light weights) will cause you to tone.

[O-Train]

.

[kloan]

.

Agreed.

[GYMBRAT]

Agreed.

LOL, yeah bro good point :ne

[AlladdinSane]

I never said anything about light weight/high rep training you ****ing moron, what i said was ""

So stick it up yer ass already bub.:fart

Go light yourself on fire.

[dremen]

If I misunderstood what you were saying I apologize but from what I read there it seems as though you believe that not lifting heavy (thus lifting light weights) will cause you to tone.

Well im sorry for being harsh myself, but you guys are so flame happy with me it's just rude shit most of the time. Like honestly I don't go around flaming people so what the hell?

And i never said anything about lifting light weight all i said was if the weight is not heavy enough. Plenty of people lift with medium weight and tone up/tighten up with proper diet/cardio being in check.

[natenator]

If I misunderstood what you were saying I apologize but from what I read there it seems as though you believe that not lifting heavy (thus lifting light weights) will cause you to tone.
He's promised us a vid of a 600lb deadlift. Of course he believes heavy weight will build muscle!

[h-eson]

Well im sorry for being harsh myself, but you guys are so flame happy with me it's just rude shit most of the time. Like honestly I don't go around flaming people so what the hell?

And i never said anything about lifting light weight all i said was if the weight is not heavy enough. Plenty of people lift with medium weight and tone up/tighten up with proper diet/cardio being in check.

I'm sorry if I came across as a big douche, its the phrase 'toning up' which is my issue, as that shortdave guy explained quite well previously in this thread. Its a phrase used almost exclusively by people that don't really know the reality of fat loss/weight training. That coupled with what I assume is to be a big 'mother****in cycle' comin up I just thought came across as kind of funny. I am sorry if I assumed too quickly, sincerely.

[Winnipeg Muscle]

12+

[Jazzy]

For me, I Train my biceps mostly in the range of 8-10 reps and it worked well for me!^^ I concentrate more on strict form, squeezing hard to the top, and have a really good mind/muscles connexion to really feel the stretch and every contractions in each set!

For example, when I do 9 reps in the last sets and i'm suposed to do 8 reps, I put more weight, like 5 pounds and the next time, believe me, my face is all red at the last set!:P

[Retics]

I like to mix it up a bit, My fav though is a reverse pyramid after warming up, Highest weight first , then to low in 6-8 rep range. Preacher, reverse preacher Zottman curls and standing bar bell curls are usually what I do for bi workout.