Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Dr Dutch on August 23, 2011, 04:04:32 AM
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What would be better: 8 sets of DB curls
or: 2 sets DB curls plus 2 sets BBcurls plus 2 sets Preachers plus 2 sets concentration.
You get the picture..
A guy at the gym asked me, I told him it didn't matter much.
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3 sets bbcurl followed by 3 sets alternating db curl then 3 sets hammer curl lastly chin ups to failure...
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no
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depends on how your arms respond, Some people can prob get away with one exersize, others need to try everything to see growth.
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8 sets of db curls as long as there is correct form (slow motion squeeze etc)
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no
No what ?
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8 sets of db curls as long as there is correct form (slow motion squeeze etc)
That's what I thought.....although I do dbcurls plus hammers myself.
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What would be better: 8 sets of DB curls
or: 2 sets DB curls plus 2 sets BBcurls plus 2 sets Preachers plus 2 sets concentration.
You get the picture..
A guy at the gym asked me, I told him it didn't matter much.
IMO sets of either barbell or db curls, as its basically the same type of curling movement, no need to do both in one workout. Hammer curls or reverse for something different afterwards.
Some people like doing preacher and concentration curls, so I think its fine. With either choice you'll end up doing the same volume in terms of sets, but the load won't be the same since typically everyone curls less on preacher/concentration than standing curls.
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2nd.
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2nd.
Why?
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these nuts in these bbing magazines always want to speak about training as if its rocket science.
just variate in things you end up looking like shit anyway.
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Keep it simple...
no more than 8-9 sets...
standing db curls for 8 sets is great....you must find which exercises work well for you.....it is an individual thing.
one week do 8 sets of standing db....next week 8 sets of hammer curls....on the following week....you might perform 2 sets of standing db....2 sets of hammer curls....2 sets of db preacher and then finish with 2 sets of concentration.....keep the muscles guessing.
but everyone is different.....and each person will respond in a different way to training stimulus.
my .02 on the matter.
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Why?
variety/broscience. :)
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What would be better: 8 sets of DB curls
or: 2 sets DB curls plus 2 sets BBcurls plus 2 sets Preachers plus 2 sets concentration.
You get the picture..
A guy at the gym asked me, I told him it didn't matter much.
Without looking at any replies... and my arms are 18" cold- do ONE SET of any type of arm work SUPERSETTED with ONE SET of any type of tricep work, no rest, for 5 or 6 heavy work sets. You should be exhausted, and pumped painfully- any more work and you'd be screwed unless you use huge rest periods and marathon sessions (living in the gym!!). ;)
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Chinups.
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variety/broscience. :)
I think the main reason variety works is that it's less boring.
Physiologically it doesn't make that much sense...
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Without looking at any replies... and my arms are 18" cold- do ONE SET of any type of arm work SUPERSETTED with ONE SET of any type of tricep work, no rest, for 5 or 6 heavy work sets. You should be exhausted, and pumped painfully- any more work and you'd be screwed unless you use huge rest periods and marathon sessions (living in the gym!!). ;)
And the dosages involved in your case?
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4 sets total for each arm, preacher db curls. first two sets 10-12 reps second two sets 5-8 reps. squeeze the muscle and go slow on the negative. most people overtrain the fucking shit out of biceps.
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(http://farm7.static.flickr.com/6084/6066348998_b339474d35_o.gif)
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doesn'T matter much
chose the movements that withdraw the shoulders out of the movements as much as possible
I love dumbell curl on an incline bench
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variety/broscience. :)
Yup...2 giant sets of those exercises works for me
Fuck going super heavy...reps and blood volume are king
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And the dosages involved in your case?
^^
3X 10mg Anavar every day.
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(http://farm7.static.flickr.com/6084/6066348998_b339474d35_o.gif)
Hahaha! ;D
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Lol... I love reading bicep training posts. DB curls, BB curls, Preacher curls, Cable curls, Concentration curls, Hammer curls
All sounds like one big variation on a theme to me. Remember the K.I.S.S. (Keep It Simple Stupid) method when it comes to Bi's. It really doesnt take much, just blast them with 2-3 exercises and move on and let them grow. Besides, without hormones, they will only grow so much.
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i train my biceps twice a week with 2 exercises each time. i keep a good variety each time just pick 2 bicep exercises i like and do about 4 sets each exercise, 8-15 reps. my arms feel like they're gonna explode after that... i've tried doing like 3-4 exercises for biceps but the movements just seem really repetitive and unnecessary. if you've got weak arms dont do more exercises, do 2 exercises for biceps but maybe throw in some rest pause or forced reps for variety. same goes for triceps.
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Lol... I love reading bicep training posts. DB curls, BB curls, Preacher curls, Cable curls, Concentration curls, Hammer curls
All sounds like one big variation on a theme to me. Remember the K.I.S.S. (Keep It Simple Stupid) method when it comes to Bi's. It really doesnt take much, just blast them with 2-3 exercises and move on and let them grow. Besides, without hormones, they will only grow so much.
Right. I remember Mentzer mentioning this in an interview once, he only used 1 bi exercise. "How do you train it otherwise", he said, "hanging upside down ?" Made sense.
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I think the main reason variety works is that it's less boring.
Physiologically it doesn't make that much sense...
This. Keeping yourself interested is ultimately the most important thing.
Also, never seen the point of alternate db anything. Means you can cheat more, and it takes twice as long.
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What would be better: 8 sets of DB curls
or: 2 sets DB curls plus 2 sets BBcurls plus 2 sets Preachers plus 2 sets concentration.
You get the picture..
A guy at the gym asked me, I told him it didn't matter much.
If you want a bodypart to grow.....superset it.
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yes i hate the alternate dumbull curl because its takes so fucking long
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If you want a bodypart to grow.....superset it.
what is the reasoning behind this ?
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depends on how your arms respond, Some people can prob get away with one exersize, others need to try everything to see growth.
Very much this.
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what is the reasoning behind this ?
For me its more intense and I try harder on a superset....I'm more engaged mentally and I push further...and you have more cumulative reps per set
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You ever try chins and pullups?
the "traditional" exercises aren't always what spurs muscle growth.
In the chin, the biceps are the weakest link, yet people consider the chin to be exclusively for back exercise. Go figure.
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ive already spoken on this matter
4 sets total for each arm, preacher db curls. first two sets 10-12 reps second two sets 5-8 reps. squeeze the muscle and go slow on the negative. most people overtrain the fucking shit out of biceps.
for real though, its all you need, any more and your over doing it.
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ive already spoken on this matter
;D
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If you want a bodypart to grow.....superset it.
Care to explain further?
For example SS bis and tris?
I do this a lot of times and I have to say arms get pumped like theres no tomorrow..dont know if it aid in growth though or im doing more harm than good.
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The option which consists of hitting the biceps from different angles
3 main staples in my bicep workouts which have given super results
barbell curls (olympic bar)
preacher curls
hammer curls
* straight bars five better results than cambers
for me
(http://i6.photobucket.com/albums/y225/lucas78/IMAGE_00015-1-1.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/coldbi.jpg)
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The option which consists of hitting the biceps from different angles
3 main staples in my bicep workouts which have given super results
barbell curls (olympic bar)
preacher curls
hammer curls
* straight bars five better results than cambers
for me
(http://i6.photobucket.com/albums/y225/lucas78/IMAGE_00015-1-1.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/coldbi.jpg)
Dont you have any recent pics meso?
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yes.... bigger and but ive decided against putting up anything new on getbig..
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There is no definitive answer, both kind of routines have shown to yield results in studies. Afaik there's no decent quality longitudinal comparisons between different routines in studies. Sample sizes are usually way too small, unrepresentative test populations etc etc.
Imo the routine that keeps you motivated, you enjoy, you can perform with enough intensity is better than a routine that may be proven to be more effective but that doesn't float your boat.
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I don't like DB curls, too easy to cheat.
I saw a kid maybe 160 pounds the other day come into the gym, very first thing he does is grab the 40-lb DBs and start body-english jerking them up with all his might, lol.
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I don't like DB curls, too easy to cheat.
I saw a kid maybe 160 pounds the other day come into the gym, very first thing he does is grab the 40-lb DBs and start body-english jerking them up with all his might, lol.
true.... people cheat a lot with dumbell curls
doing them like jay and heath does them makes it hard to cheat
five reps one had the five reps the other then repeat...
the inactive arm holds the dumbell arms handing straight which helps strich the bicep as well
doing curls this way have given my bis more quality.
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Care to explain further?
For example SS bis and tris?
I do this a lot of times and I have to say arms get pumped like theres no tomorrow..dont know if it aid in growth though or im doing more harm than good.
bump for coach
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Yup...2 giant sets of those exercises works for me
Fuck going super heavy...reps and blood volume are king
I can't remember many impressive low-rep arm guys.
Now, I dunno about the Titusesque blood volume stuff (unless you're juiced to the gills, in which case almost anything works), but higher reps? There seems to be something to that. Doggcrappers are all over that shit, and I think that system pretty much yields the best of both worlds: strength gains, an insane pump AND doubling up on the typical gym rat's training frequency.
Well, almost, anyway :)
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I feel that barbell curls are better for most beginners b/c it lets you go heavier without having to concentrate on form like you have to with DB's.
I also think biceps are one of those groups that benefit from multiple exercises.
an exercise you can go heavy with like standing or preacher bb curls, incline db curls and hammer curls.
Hammers hit the tie in between your forearm and upper arm.
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(http://farm7.static.flickr.com/6084/6066348998_b339474d35_o.gif)
actual L.O.L pissin maself
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keep bicep training basic
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Yesterday I trained bis and honestly did only one exercise......hammer strength preacher curls......right after chest training.
It was one long rest pause set:
100 pounds for 9 reps......10 seconds rest......100 pounds for 3 reps......10 seconds 100 pounds for 1 rep.....10 more seconds 100 pounds for a half rep.....then finally a 3 second hold at the top and a 3 second negative.
Huge pump and took me all of 8 minutes......including a couple of moderate weight warm ups.
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these nuts in these bbing magazines always want to speak about training as if its rocket science.
just variate in things you end up looking like shit anyway.
So you don't think variation matters at all?
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Huge pump and took me all of 8 minutes......including a couple of moderate weight warm ups.
This is the way to go, if you're spending hours on dozens of sets you're not weight training, you're doing aerobics.
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This is the way to go, if you're spending hours on dozens of sets you're not weight training, you're doing aerobics.
x2
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If you want a bodypart to grow.....superset it.
???
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32 sets of curls is the key to swole guns brah.
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32 sets of curls is the key to swole guns brah.
Johnny Fuller style!
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I haven't read the thread. Here is some things I have put together which have transformed my arms.
#1 Understand the function of the biceps vs brachialis and understand the value of each.
#2 Know the exercises to work three positions of flexion for your biceps- midrange, stretch and peak contraction.
#3 Know your biceps fiber makeup.
Once you know the above, then you construct a routine based on needs.
For example, right now I am focusing a lot on working my brachialis. If your biceps themselves are big but your upper arm is small, chances are your brachialis is underdeveloped. Look at Ronnie or Phi Heath, each has amazing biceps BUT their amazingness is due in large part to well developed Brachialis. Reason being, a huge brachi will push your biceps up!!! Same thing with calves, you do seated calf raises because your soleus muscle sits UNDERNEATH your gastroc. So, doing seated calf raises does not develop your gastroc it just makes it LOOK MUCH BETTER. You need a well developed brachialis much like you need a well developed soleus.
Getting your brachialis to fire can be tough if it's weak. Here is a tip- your arms and your legs are very similar in form and function-in order to get your brachi to fire you need to take biceps largely out of the movement. To do this you need your upper arm above/behind your head. Behind the head cable curls, behind head spider bench curls and cable crossover curls work best here.
It is easy to mistake forearm developing movements like hammers for being something that develops your brachialis but this is false. When doing hammers your forearms and biceps are prime movers.
Anyway, I am tired. Moving on. Hitting biceps requires 3 movements- 1 for midrange, 1 for stretch and 1 for peak contraction. Midrange is like barbell curls, stretch is any type of curl for biceps which allows your arms to cross the plane of your body (think incline db curls) peak contraction is like standing unsupported concentration curls.
Trick to training your positions of flexion is to accentuate what each exercise is best at. Meaning, barbell curls heave that fucking weight up, explosive but controlled (specially on the negative). Stretch make sure you get a full stretch and a "bounce" at the bottom to engage the myotatic reflex (similar to a baseball pitcher, when throwing the ball, he will jerk his arm back just before the forward movement which launches the ball) and peak contraction, well hold the contraction for a spit second.
You might recognize this routine- it happens to be what Arnold built his biceps with. The trick is to objectively look at your arms and decide if your brachi needs work or not. If so work them first, if not work them after biceps but ALWAYS do some work for your brachialis.
Triceps have three heads but you can really only work 2 with emphasis. For the most part I just do the three POF for them- Pushdowns or ez bar skull crushers, then something behind the head for stretch and some type of cable curl or kickback for peak contraction. Simple.
Here is a GREAT GREAT GREAT video series explaining what I was saying about biceps vs brachialis, though Scott makes no mention to POF training (imagine he'd want to be paid for that info, it is quite rare. I paid good money for a video series back in the day explaining all of it).
Watch all the video's but arm training begins on video 8 I am pretty sure.
There you have it- work your brachialis apart from biceps but work it equally, hit the 3 positions of flexion for bi's and tri's, keep volume minimal and intensity high and you will get the biggest arms your genetics will allow.
Either that or just mega dose steroids like gh15 keeps telling you...I prefer to grow through training my ass off, but that's just me. Steroids are a tool, no more no less. They should never take the place of intelligent intense training imho....
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btw if you search positions of flexion you might run across this moron. shitty form all around and he lists spider bench curls as a stretch position movement for biceps which is false!!!
There are only 2 exercises I know of which truly work the stretch position of the biceps. again, your arms MUST cross the plane of your body!!
Incline dumbell curls and low pulley cable curls facing away from cable stack.
like so &feature=related
and ...well I couldn't find a youtube of the cable curl being done right. I will shoot one myself fuck me. they are hard to find apparently because no one does them right!
if anyone wants to torrent look around the positions of flexion videos came from ironman magazine. paul demayo was the model for most of the videos.
http://pjlusa-exercise.blogspot.com/2006/01/positions-of-flexion-by-steve-holman.html
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btw if you search positions of flexion you might run across this moron. shitty form all around and he lists spider bench curls as a stretch position movement for biceps which is false!!!
There are only 2 exercises I know of which truly work the stretch position of the biceps. again, your arms MUST cross the plane of your body!!
Incline dumbell curls and low pulley cable curls facing away from cable stack.
like so &feature=related
and ...well I couldn't find a youtube of the cable curl being done right. I will shoot one myself fuck me. they are hard to find apparently because no one does them right! You must face away from the pulley and allow your upper arm being worked to travel behind the plane of your body at the bottom to activate pre-stretch known as myotatic reflex or stretch reflex.
http://en.wikipedia.org/wiki/Stretch_reflex
if anyone wants to torrent look around the positions of flexion videos came from ironman magazine. paul demayo was the model for most of the videos.
http://pjlusa-exercise.blogspot.com/2006/01/positions-of-flexion-by-steve-holman.html
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I haven't read the thread. Here is some things I have put together which have transformed my arms.
#1 Understand the function of the biceps vs brachialis and understand the value of each.
#2 Know the exercises to work three positions of flexion for your biceps- midrange, stretch and peak contraction.
#3 Know your biceps fiber makeup.
Once you know the above, then you construct a routine based on needs.
For example, right now I am focusing a lot on working my brachialis. If your biceps themselves are big but your upper arm is small, chances are your brachialis is underdeveloped. Look at Ronnie or Phi Heath, each has amazing biceps BUT their amazingness is due in large part to well developed Brachialis. Reason being, a huge brachi will push your biceps up!!! Same thing with calves, you do seated calf raises because your soleus muscle sits UNDERNEATH your gastroc. So, doing seated calf raises does not develop your gastroc it just makes it LOOK MUCH BETTER. You need a well developed brachialis much like you need a well developed soleus.
Getting your brachialis to fire can be tough if it's weak. Here is a tip- your arms and your legs are very similar in form and function-in order to get your brachi to fire you need to take biceps largely out of the movement. To do this you need your upper arm above/behind your head. Behind the head cable curls, behind head spider bench curls and cable crossover curls work best here.
It is easy to mistake forearm developing movements like hammers for being something that develops your brachialis but this is false. When doing hammers your forearms and biceps are prime movers.
Anyway, I am tired. Moving on. Hitting biceps requires 3 movements- 1 for midrange, 1 for stretch and 1 for peak contraction. Midrange is like barbell curls, stretch is any type of curl for biceps which allows your arms to cross the plane of your body (think incline db curls) peak contraction is like standing unsupported concentration curls.
Trick to training your positions of flexion is to accentuate what each exercise is best at. Meaning, barbell curls heave that fucking weight up, explosive but controlled (specially on the negative). Stretch make sure you get a full stretch and a "bounce" at the bottom to engage the myotatic reflex (similar to a baseball pitcher, when throwing the ball, he will jerk his arm back just before the forward movement which launches the ball) and peak contraction, well hold the contraction for a spit second.
You might recognize this routine- it happens to be what Arnold built his biceps with. The trick is to objectively look at your arms and decide if your brachi needs work or not. If so work them first, if not work them after biceps but ALWAYS do some work for your brachialis.
Triceps have three heads but you can really only work 2 with emphasis. For the most part I just do the three POF for them- Pushdowns or ez bar skull crushers, then something behind the head for stretch and some type of cable curl or kickback for peak contraction. Simple.
Here is a GREAT GREAT GREAT video series explaining what I was saying about biceps vs brachialis, though Scott makes no mention to POF training (imagine he'd want to be paid for that info, it is quite rare. I paid good money for a video series back in the day explaining all of it).
Watch all the video's but arm training begins on video 8 I am pretty sure.
There you have it- work your brachialis apart from biceps but work it equally, hit the 3 positions of flexion for bi's and tri's, keep volume minimal and intensity high and you will get the biggest arms your genetics will allow.
Either that or just mega dose steroids like gh15 keeps telling you...I prefer to grow through training my ass off, but that's just me. Steroids are a tool, no more no less. They should never take the place of intelligent intense training imho....
just curl.
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I haven't read the thread. Here is some things I have put together which have transformed my arms.
#1 Understand the function of the biceps vs brachialis and understand the value of each.
#2 Know the exercises to work three positions of flexion for your biceps- midrange, stretch and peak contraction.
#3 Know your biceps fiber makeup.
Once you know the above, then you construct a routine based on needs.
For example, right now I am focusing a lot on working my brachialis. If your biceps themselves are big but your upper arm is small, chances are your brachialis is underdeveloped. Look at Ronnie or Phi Heath, each has amazing biceps BUT their amazingness is due in large part to well developed Brachialis. Reason being, a huge brachi will push your biceps up!!! Same thing with calves, you do seated calf raises because your soleus muscle sits UNDERNEATH your gastroc. So, doing seated calf raises does not develop your gastroc it just makes it LOOK MUCH BETTER. You need a well developed brachialis much like you need a well developed soleus.
Getting your brachialis to fire can be tough if it's weak. Here is a tip- your arms and your legs are very similar in form and function-in order to get your brachi to fire you need to take biceps largely out of the movement. To do this you need your upper arm above/behind your head. Behind the head cable curls, behind head spider bench curls and cable crossover curls work best here.
It is easy to mistake forearm developing movements like hammers for being something that develops your brachialis but this is false. When doing hammers your forearms and biceps are prime movers.
Anyway, I am tired. Moving on. Hitting biceps requires 3 movements- 1 for midrange, 1 for stretch and 1 for peak contraction. Midrange is like barbell curls, stretch is any type of curl for biceps which allows your arms to cross the plane of your body (think incline db curls) peak contraction is like standing unsupported concentration curls.
Trick to training your positions of flexion is to accentuate what each exercise is best at. Meaning, barbell curls heave that fucking weight up, explosive but controlled (specially on the negative). Stretch make sure you get a full stretch and a "bounce" at the bottom to engage the myotatic reflex (similar to a baseball pitcher, when throwing the ball, he will jerk his arm back just before the forward movement which launches the ball) and peak contraction, well hold the contraction for a spit second.
You might recognize this routine- it happens to be what Arnold built his biceps with. The trick is to objectively look at your arms and decide if your brachi needs work or not. If so work them first, if not work them after biceps but ALWAYS do some work for your brachialis.
Triceps have three heads but you can really only work 2 with emphasis. For the most part I just do the three POF for them- Pushdowns or ez bar skull crushers, then something behind the head for stretch and some type of cable curl or kickback for peak contraction. Simple.
Here is a GREAT GREAT GREAT video series explaining what I was saying about biceps vs brachialis, though Scott makes no mention to POF training (imagine he'd want to be paid for that info, it is quite rare. I paid good money for a video series back in the day explaining all of it).
Watch all the video's but arm training begins on video 8 I am pretty sure.
There you have it- work your brachialis apart from biceps but work it equally, hit the 3 positions of flexion for bi's and tri's, keep volume minimal and intensity high and you will get the biggest arms your genetics will allow.
Either that or just mega dose steroids like gh15 keeps telling you...I prefer to grow through training my ass off, but that's just me. Steroids are a tool, no more no less. They should never take the place of intelligent intense training imho....
Ok, thank you charles glass....you forgot preacher curls for the "lower" biceps though.
:-X
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I only use two exercises when training biceps. Standing barbel curl and preacher curls (preferably one arm preacher curl for more focus on each arm). These are the best exercises for putting on mass on your guns. I also found out that doing as little as 4-5 sets with a lot of intentsity made them grew quick. Ive gained a lot of mass doing one arm preacher curls, and it wasnt untill I really lowered the weight and did them real strict and properly that they began to grow. I just added the weight a little by little by time, but made sure I did them strict. Best progress ever. Now of days I really dont put that much mass on my bis anymore, and now I do up to 8 sets as well, because I feel they can take much more than before. I really have to figure something out in order to make them start growing again.
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Maybe we should ask Vince Basile for the secret to bigger arms? He claims he has the answer, but I'm not sure if he's ever followed through. We almost always get "oh, the Getbig flotsam aren't worthy" b.s. diversion; after that, it's all about the money. I.e., "why should I, the mighty Vince Basile, reveal my rapid hypertrophy training secrets without someone paying me?!"
t
Psh. If you're of anywhere near average height and achieve a single-digit bodyfat with 17" or greater guns, you are gifted. The "secret" to getting them bigger is gear, and lots of it over time. If 500 mg of test a week doesn't push you over the edge, try 750mg. Etc.
Simple stuff. Beyond that, consult with Gh15. The whole gH and insulin thing is totally alien to me, largely because of the fucking cost: gH ain't cheap! :(