Anyone do anything like this? thanksSHOTGUN BICEPS TRAINING
This week is about heavy, low rep training, and super slow movement. You'll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You'll do two workouts - one Monday and one Friday.
The weight you use is going to be substantial, but it must still be manageable. Try for 85% of max, if not 95%, as long as you can go super slow with it. It's all about using both concentric and eccentric portions of the range of motion. However, in the final few sets of each of these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.
Standing Barbell Curl
(Straight one workout/ EZ Curl in another workout)
4 x 8
(remember to perform slowly)
(EZ Curl - Inner grip and outer grip, alternating)
3 x 6
(no cheating with body - good form - slow)
Alternate Dumbbell Curl
2 x Until Failure @ 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weightWeek 2
Standard Workout - Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don't do more than 9 or 10 total sets.
Body weight only as warm up - 10 reps minimum with body, try to use biceps.
Wide and Narrow grip
3 x 8
Seated Alternate Dumbbell Curls
3 x 10
Concentration Curls - Seated
3 x 8
Rest: Take 1-2 minutes in between setsWeek 3
21's, Drop sets, Super sets. This is the week of varied set scheme. Since the type of sets you do is important, it's crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You need to have a partner work with you in this week, as well as the first week.
Standing Straight Bar Barbell Curls
Do 2 sets of 21's using moderate to heavy weight
Standing Alternate DB Curls
Drop DB's to lighter within set to go to failure at the lowest weight
One armed (low or high pulley) cable curls/ Concentration curls
2 x 8 to 10 each
Rest: 2 minutes between 21's, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets. Week 4
Cables only - all angles - this week. This accentuates both the eccentric and concentric portion of the range, and forces super control. Moderate weight and moderate reps earmark this week, but what is most important is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. You must use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments
High Cable One Armed Pulley
(alternate arms for rest)
3 x 10 each arm
Low Cable Pulley Straight Bar
(From lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range)
3 x 10
EZ Curl High Cable
Top of range
3 x 8
Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are accentuating the movements of each rep and still using moderate to heavy weight.
Varying training is something all bodybuilders ought to be doing, but with limbs, such as arms and legs, this kind of variety isn't just random and haphazard, it actually nets results. Limbs require wicked pumps to grow. But wicked pumps don't just come from heavy training... they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.
Yours may not be to question why here, yours may be to just buckle down, give us a month, and we'll give you an inch on those stubborn biceps.