bicep stats and routine

[phatj]

looking for eveyones personal routine that has worked the best over the years.  and if you could, give stats of your biceps and lets be accurate guys.  don't measure the size of your arms like you do your dicks. 

[g101]

BEST ARMS ROUTINE FOR ME WAS NOT TRAINING THEM.. NOT A JOKE

[triple_pickle]

15 sets of chin-ups, 50 reps each set
25 x 30 sets of bb curls, pyramid up to 405
25 x 50 sets of db curls, pyramid up to 170
15 x 100 preacher curls, pyramid up to 225
15 x 100 cable curls

left arm: 26.7543 inches cold, 28.1043 pumped, when done together with triceps 30.8761
right arm: 27.2509 inches cold, 28.9563 pumped, when done together with triceps 31.0564

[John O]

3 -4 sets of dumbbell curls, 3-4 sets of barbell curls once a week after back.... before bicep tear 
Now mostly  dumbells.

At my best 14" maybe 14 1/2   5' 6" 132. 

[Cap]

A new shock routine that I will be doing from now on, courtesy of Chaos.

At the end of every bicep workout: 2 setsx25 reps of bicep cable curls (seated position, elbows on knees, full stretch and contraction)

My arms ached for awhile after our workout.

[LatsMcGee]

The most effective thing I've ever done for biceps is just plain old running the DB rack. 

[JasonH]

A new shock routine that I will be doing from now on, courtesy of Chaos.

At the end of every bicep workout: 2 setsx25 reps of bicep cable curls (seated position, elbows on knees, full stretch and contraction)

My arms ached for awhile after our workout.

I used to do that - it's a killer.

Best bicep routine I've used (which I'm also currently using at the moment):

1. Standing ez-bar cable curls - 3 sets of 12 reps with wide grip immediately followed by dropping the weight ever so slightly and doing an immediate 12 reps with a narrow grip (works both heads of the biceps). By the third set of this you won't want to do any more.

2. Next move on to seated machine preacher curls - 3 sets of 10-12 reps with heaviest weight you can handle in perfect form.

3. Finally, dumbell hammer curls - 3 sets 12 reps.

Finish.

[untamedsense]

Personally, I do biceps like i do every other body part...on their own day:  That's the only body part I do that day.
My routine rotates each week between:

Concentration curls
Preacher Dumbell Curls
Incline Hammer Curls

   -And-

E-Z Curls
Reverse Curls
Overhead Cable Curls

The number of sets vary depending on how I and the exercise feels.  And I believe the weight should be HEAVY and reps made to build muscle, which means they do get low (even on Concentration Curls which I do for MASS).  I'm just not a believer that higher reps (although good for variation) is great for building muscle...the body adapts to what you give it...the more (heavier) you give the more (size) you get.  Of course that depends on nutrition, rest, etc.
As I'm writing this, biceps cold measure a little over 17 3/4" at 5'10", 230# and almost 44 years old.  Not great, but not too bad...

[pjs]

Your arms grow as you grow.

Curls do not make you grow.

squats, presses, rows, pulls, and food make you grow.

When people stop and stare at you on the street because you are that jacked, when you are competing at a national level, worry about a 'bicep routine'.

Until then, you need to worry about your entire routine.

[mesmorph78]

A new shock routine that I will be doing from now on, courtesy of Chaos.

At the end of every bicep workout: 2 setsx25 reps of bicep cable curls (seated position, elbows on knees, full stretch and contraction)

My arms ached for awhile after our workout.

might try that this week cap... my bis are so seasoned... i hardly get them to ache...
as much anymore..not for the last 8 months have my bi's truly ached the next day

[pjs]

Soreness is not an indicator of effective training.

[mesmorph78]

maybe but i like it..
means thats ive throughly shocked and broken down the muscle tissue...
which constitutes effective  training for me

[pjs]

But that's not what it means.

Do yourself a favor.  Do some research (not in bodybuilding mags or forums) on what causes DOMS.

Then do a little more on what causes hypertrophy.

A hint:  Progress in the weight room is meaningful.  Getting sore is not.

[mesmorph78]

 
i dont need to do research to know what works for me..
dont tell me your one of those guys who walks around the gym with a log.. looking at your watch to time your rest time between your set...
 
gettin big and cut isnt that complx to me..so i wouldnt be doin research from a science book to do so...
....
but  hey if that works for you....
do your thing
me i work for the soreness
 

[pjs]

A log?  Sure.  That's a great way to track progress.

A stopwatch?  No.

Speaking of making your training more complicated than it needs to be, my training consists of 6 lifts.  None of them are curls.

If you think soreness is an indicator of anything, you are ignorant of physiology, and don't understand why your body grows or doesn't.  That's not going to get you very far.

[Emmortal]

If you're arms aren't bigger than 15" you shouldn't train them directly.

[ngm21084]

why do you say that emmortal what is this based on....

If you're arms aren't bigger than 15" you shouldn't train them directly.

[Emmortal]

It means what it means really. They'll get bigger by doing the compound lifts.  You'll be surprised at how much they grow without direct training.

Training them directly at sub 15" size they'll still grow of course, but there's just no need because they'll grow tremendously with compound lifting.  Especially if you are doing isolation exercises like concentration curls or preacher curls.

[mesmorph78]

A log?  Sure.  That's a great way to track progress.

A stopwatch?  No.

Speaking of making your training more complicated than it needs to be, my training consists of 6 lifts.  None of them are curls.

If you think soreness is an indicator of anything, you are ignorant of physiology, and don't understand why your body grows or doesn't.  That's not going to get you very far.

soreness to me is an indicater of the muscle tissue being broke down....
because a your doing something the muscle isnt used to whether it be.... higher reps... more weight... a different excersise... etc...
that soreness is what i crave because tht means ive hit the muscle...hard....
mmmmm ... i see guys carrying around these logs.. all the time.. why?

[ngm21084]

as far as i know they carry around logs all the time to accurately track their progress on each and every move..

[Emmortal]

If you aren't making progress, i.e. lifting heavier weight/doing more reps, then you aren't progressing.  Keeping a log is the only way to to know this unless you have an incredible memory, which most of us are not blessed with.

[mesmorph78]

i remember what i did on my first ever workout....
if you cant remember what you did on... your last workout your best then..yur mind isnt into what your doin..
i am yet to see a guy with a really good phsique walk around with a log...
thats not to say you guys who do use logs dont...
but in my time in the gym im yet to see one...
just go to the gym.. lift the weight ....watch your form and dont lift too heavy u strain yourself...its not rocket science.... i always say pople overcomplicate muscle building
to each their own i guess

[pjs]

soreness to me is an indicater of the muscle tissue being broke down....

Actually, it isn't.  And even if it is, that's not the road to hypertrophy.

because a your doing something the muscle isnt used to whether it be.... higher reps... more weight... a different excersise... etc...
that soreness is what i crave because tht means ive hit the muscle...hard....

But it has nothing to do with getting bigger muscles.  Getting bigger muscles has to do with adaptation.  A better goal would be to increase weight over time and decrease soreness.  That would mean you are adapting, and you'll be getting bigger.

mmmmm ... i see guys carrying around these logs.. all the time.. why?

To track how much we squat.

To keep a record of what works and what doesn't.  Because getting sore doesn't tell you that.  Long term results do tell you that.

[mesmorph78]

Actually, it isn't.  And even if it is, that's not the road to hypertrophy.

But it has nothing to do with getting bigger muscles.  Getting bigger muscles has to do with adaptation.  A better goal would be to increase weight over time and decrease soreness.  That would mean you are adapting, and you'll be getting bigger.
To track how much we squat.

To keep a record of what works and what doesn't.  Because getting sore doesn't tell you that.  Long term results do tell you that.

i thing gettin sore has everything to do with MY muscles getting bigger...
i always work for that soreness... for me not getting sore means your muscles have adapted so i find ways to tear them up again..which leads back to getting sore
and i never lift light weight....
and im always gettin bigger
Mes
 

[pjs]

Are you an alien? 

Soreness has nothing to do with hypertrophy.  Nothing.

So training to get sore is not why you are getting bigger.  Maybe you would be even bigger than you are if you knew what you were doing.