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HELP WITH MY BICEP ROUTINE PLEASE.

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BICOS
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2011/03/12 14:05:26 (permalink)

HELP WITH MY BICEP ROUTINE PLEASE.

Hi guys, im currently changing my bicep routine around, it seems i have not been doing much in the way of outer bicep work.
 old routine- db bicep curl, db hammer curl, db side curl from hip to oposite shoulder then finish off with preacher curl machine.
I started all these 3x10 for 10 weeks then 5x5 for 10 weeks then 3x6-8.
 
My new routine - bb curl shoulder width apart, ez bar close grip, incline db curl, concentration curls, all 3x6-8.
Should i still have hammer curls in there? and what do you guys think about reverse db curls?
Im looking for mass, im 6"2 17stone 31yrs.
#1

23 Replies Related Threads

    EnfantTerrible
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 14:23:58 (permalink)

    #2
    kaldog
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 15:34:34 (permalink)
    thats a hell of a lot of isolation bicep work

    whats your overall routine look like?

    Current goals: get back in the game
     
    #3
    naththebeast
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 16:42:03 (permalink)
    As kaldog said, thats a lot of isolation work, personally would drop 2 of those, but thats a personal preference. I definitely wouldnt add in any more work, and out of them id drop the barbell curl or the ez bar curl.

    Also what does your routine look like as a whole as that will also play a role on your bicep growth, predominantly your back work.
    As well as this you need to make sure youre eating pretty well as this is the biggest factor in muscle growth.



    #4
    CitizenKane
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 16:56:34 (permalink)
    Do some curls? It's not going to make all that much difference. Mass on your arms will come from compound movements first and foremost.

    "Be adequate"
     
    #5
    EnfantTerrible
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 17:28:21 (permalink)
    ^ This
    #6
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 19:59:18 (permalink)
    routine
    sun- back+bi's
    seated row, wide grip pull down, close grip pull down palms face me, close grip pull ups hands in hammer position.
    i can not do any dead lifts or lowwer back exercise due to a lowwer disc problem so i do what i can.

    mon- shoulders+abs
    millitery press, db front raise, db side raise, rear delt machine, shrugs, weighted crunches.

    wed- chest+tri's i have just changed this around.
    incline bd press, pec dec, high cable cross over, dips leaning forward to failure, overhead tri extension, one arm bd tri extension, cable press down.

    thur- cardio
    5 aside

    tue-fri-sat rest days.

    all exercises 3x6-8 heavy as possible.
    #7
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 20:00:53 (permalink)
    the routine at the top was a surgested new 1 to start tomorrow, i take it its no good?

    thanks for advice guys.
    #8
    Ox
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 20:09:27 (permalink)
    How advanced are you mate? Whats your current goals?

    Your using a routine that would only be used by a very advanced and highly 'supplemented' bodybuilder and even then it seems a little excessive. Biceps get hit hard in back workouts remember so if you choose to isolate them 6-9 total sets would be plenty imo.

    If your not very advanced a 3 day a week full body routine will put far more muscle on you all over, including biceps mate. Just my 2 pence!

     
     
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    #9
    kaldog
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 20:34:18 (permalink)
    TRAIN LEGS!!

    Current goals: get back in the game
     
    #10
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 20:49:47 (permalink)
    i dont train legs they are too big to start with, and hard to find loose fiting jeans.
    ox- im not that advanced had a lay off of around 10yrs from weights and looking at everything now i was doing it all wrong anyway.
    Been going now for nearly a yr, wat routine would you guys surgest for bicep mass?
    #11
    Ox
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/12 21:56:42 (permalink)
    Tbh with you mate i doubt very much your legs are too big, muscularity wise if you havent really been training.

    Concentrating on biceps is futile (not sure spelt right!) and will lead to no gains, loss of motivation and unltimately quitting IMO. You get bigger arms from getting bigger all over.

    I'd suggest forget bodypart specialisation, concentrate on a 3 day a week full body routine, (check out Citizen Kanes journal for a good example), you'll gain far more all over - yes even biceps on a limited full body routine based around few exercises performed maximally with poundage progression in good form. This is not a quick fix, it will take time but give yourself a couple of years and the difference in your physique will be huge. If you persist with bodypart specialisation i feel you will not succeed and eventually quit as do 99% of gym goers do. Don't be one of them.

    Best of luck.

     
     
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    #12
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 09:43:53 (permalink)
    thanks for the advice.
    #13
    CitizenKane
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:05:00 (permalink)
    BICOS
    i dont train legs they are too big


    lol

    "Be adequate"
     
    #14
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:20:47 (permalink)
    OX i dont concentrate on bi's im just trying to change things round, its easy with back and shoulders but i wasnt sure about bi's hence posting here.
    KANE seriously i have big legs always have, i did train legs but just to tone, i have good definition without flexing, and to be honest im not bothered about them, ive always been lacking in the upper body, forearms bigger than my bi's by a mile that sort of thing.
    anyway i did back and bi's today and tried this for bi's- ez bar curl, revervse bb drag, bd hammer side raise, concentration curl seated elbow in knee thing.
    im not sure this would be good for every week, would like some helps guys, i like my 3 day split.
    would 3 compound sets and 1 concentration set be ok for every week?
    #15
    EnfantTerrible
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:33:04 (permalink)
    Just to reiterate:



    #16
    Ox
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:49:16 (permalink)
    BICOS

    OX i dont concentrate on bi's im just trying to change things round, its easy with back and shoulders but i wasnt sure about bi's hence posting here.
    KANE seriously i have big legs always have, i did train legs but just to tone, i have good definition without flexing, and to be honest im not bothered about them, ive always been lacking in the upper body, forearms bigger than my bi's by a mile that sort of thing.
    anyway i did back and bi's today and tried this for bi's- ez bar curl, revervse bb drag, bd hammer side raise, concentration curl seated elbow in knee thing.
    im not sure this would be good for every week, would like some helps guys, i like my 3 day split.
    would 3 compound sets and 1 concentration set be ok for every week?


    Looks fine mate. If your happy with it go with it.

     
     
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    #17
    Ox
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:52:32 (permalink)
    Just to make one final point. You can do 100 sets of bicep work a week, your arms won't get any bigger whatsoever. Adding weight to big compound exercises will make you biceps bigger if that really worries you.

    And you need leg work, full stop. Training half your body is pointless.

    End of the day its your call mate but i'd know what i'd do in your position.

    Best of luck.

     
     
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    #18
    OldDirtyNeck
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 20:52:40 (permalink)
    BICOS

    OX i dont concentrate on bi's im just trying to change things round, its easy with back and shoulders but i wasnt sure about bi's hence posting here.
    KANE seriously i have big legs always have, i did train legs but just to tone, i have good definition without flexing, and to be honest im not bothered about them, ive always been lacking in the upper body, forearms bigger than my bi's by a mile that sort of thing.
    anyway i did back and bi's today and tried this for bi's- ez bar curl, revervse bb drag, bd hammer side raise, concentration curl seated elbow in knee thing.
    im not sure this would be good for every week, would like some helps guys, i like my 3 day split.
    would 3 compound sets and 1 concentration set be ok for every week?
     


    Training your legs is not just for aesthetic reasons, it helps develop your upper body too. Your legs have some very big muscles in them so you miss out on big hormone releases and calorie expenditure.
    #19
    BICOS
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    Re:HELP WITH MY BICEP ROUTINE PLEASE. 2011/03/13 21:08:21 (permalink)
    some good points about legs there, ill take ur advise and add them in, thanks guys, thats why i come on here coz you lot know what ur talking about.

    OX as for sets i always keep to 4 movements per muscle, ive done 3x10, 5x5 in the past, im now doing 3x6-8 heavy as poss to try and shock muscles into growth, but im an amature at knowing which compounds are best and to do, any 1 can lift weights.
    would u say 4 diff exercises for each muscle is too much = 12 sets?

    what i did today felt good and got the bi's knackerd with some good pump, but is it wright?

    I just hate wasiting time in the gym, then having to weight another week to try somthing else.
    #20
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