+ 1 Switched Training Style For Biceps - Immediate Result
So I went in on thursday to do my back and biceps workout and I went through my back workout like normal and everything was going good. I was in my zone, pushing and pulling my normal routine fine.
Anyway, I finished the back part and decided I was going to do something different for biceps this week.
Normally, I start with some preacher curls with an e-z curl bar and do 2 warm up sets of 8 and then 3 working sets increasing the weight up until I'm only hitting 2 reps. Then I go do some single arm preacher curls with the same weight/rep scheme. Then I'll follow up with hammer curls the same way and finally use a machine for a burnout set to finish up.
Thursday I decided all I was going to do was single arm preacher curls.
I picked up a 30lb dumb bell (not excessively heavy or anything) and did 5 sets of 8 with each arm. Immediately walked over and grabbed a 25lb dumb bell and did the same thing, then went down to a 20lb dumb bell and did the same thing again.
At this point my biceps were on fire, so I decided to do the same weight/rep scheme with some hammer curls.
Holy fuck, it's saturday and my biceps are still sore as shit. I don't even remember the last time I've had muscle soreness like this.
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jonesmax096Ohh, that's rocks thanks for sharing this with us! Really worked good for you, I am also going to try this
Thanks for sharing your routine. I think it's easy to get stuck in your routine and to keep doing the same exercises over and over again. This is a great reminder to switch things up. Going to give it a try next bicep day. Thanks!
Try training arms 3 times a week.....when ON
You will see some serious gains if you do it right.....pick 2 movements and superset them and take ONLY 30 seconds...and do them 5 times
SO for example
Heavy Tricep Pushdowns into Drag Curls - aimt for 10 reps both and repeat 5 times with only 30 second break. when you can do 10 reps for ALL 5 super sets - add weight....
It should take no more than 7-8 mins and do that three times a week.....for a month.
Youll put on some good size....as it encompasses all the strength and stimuli tickboxes for muscle growth
The problem with that is doing only preacher curls is only working the bottom part of the biceps only the short head and if its bicep peek your after you need to work the long head so your elbows have to be pulled back like with incline dumbell curls. so for a complete bicep work short and long head you need varation
Wait so you did 15 sets of preacher curls then repeated that with hammer? Damn that's a lot of curling
Yes but it doesn't appear he went to failure on all those sets. I love me some 8x8 work for hammer curls with short rest.
I find with arms it's more about getting as much blood flow to area then it is how much weight one can lift.
Thats great way to do it!! Will light those bi's up for sure dropping weight like that.. I try to incorporate drop sets in all my routines as I feel it really taxes my muscles the best.. Also on my one arm DB preacher curls I like to kind of do half reps where I stay fully contracted the whole set and WOW come 6,7,8th rep I literally have to drop the damn DB on the floor it is burning so bad..