Just for once a serious qustion about biceps training..

[Dr Dutch]

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.

[tlc]

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.

[Coach is Back!]

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.

[Tito24]

yes i hate the alternate dumbull curl because its takes so fucking long

[Stavios]

If you want a bodypart to grow.....superset it.

what is the reasoning behind this ?

[GroinkTropin]

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.

[Palpatine Q]

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

[dyslexic]

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.

[tbombz]

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.

[che]

ive already spoken on this matter

[Meso_z]

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.

[mesmorph78]

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

[Meso_z]

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

Dont you have any recent pics meso?

[mesmorph78]

yes.... bigger and but ive decided against putting up anything new on getbig..

[Samourai Pizzacat]

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.

[Hulkotron]

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.

[mesmorph78]

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.

[Meso_z]

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

[doriancutlerman]

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

[tonymctones]

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.

[monstercalves]

actual L.O.L    pissin maself

[g101]

keep bicep training basic

[wild willie]

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.

[SF1900]

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?

[tlc]

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.