Just for once a serious qustion about biceps training..

[Dr Dutch]

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.

[trapz101]

3 sets bbcurl followed by 3 sets alternating db curl then 3 sets hammer curl lastly chin ups to failure...

[WillGrant]

no

[supernick]

depends on how your arms respond,  Some people can prob get away with one exersize, others need to try everything to see growth.

[Siimply]

8 sets of db curls as long as there is correct form (slow motion squeeze etc)

[Dr Dutch]

no

No what ?

[Dr Dutch]

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.

[JP_RC]

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.

[Meso_z]

2nd.

[Dr Dutch]

2nd.

Why?

[Tito24]

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.

[wild willie]

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.

[Meso_z]

Why?

variety/broscience. 

[Thespritz0]

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!!).

[_bruce_]

Chinups.

[Dr Dutch]

variety/broscience. 

I think the main reason variety works is that it's less boring.
Physiologically it doesn't make that much sense...

[#1 Klaus fan]

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?

[tbombz]

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.

[bradistani]

[Stavios]

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

[Palpatine Q]

variety/broscience. 

Yup...2 giant sets of those exercises works for me

Fuck going super heavy...reps and blood volume are king

[Thespritz0]

And the dosages involved in your case?

^^
3X 10mg Anavar every day.

[JasonH]

Hahaha! 

[BiGHer]

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.

[Nasty Nate]

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.