Two times a week enough for Biceps?

[mattyT]

Hi, im currentley on a customized full body work out plan that, on two days a week (Monday and Thursday), includes Dumbell Bicep Curls:-

(http://exrx.net/WeightExercises/Biceps/DBCurl.html)

I perform the same amount on both days:-

Per Arm = 3 Sets x 20 reps

Im currentley lifting 30Kg with each arm, these are the ONLY excercises i use to improve my biceps. Do you think i could lift more often (maybe mon, thurs, sat?)

[ShockBoxer]

Two times is plenty.

[Mik]

I do bi's maybe once every two weeks. They get hit enough doing back. I wouldn't do 20 rep sets. I'de keep it between 6-8.

[BaggedE30]

Hi, im currentley on a customized full body work out plan that, on two days a week (Monday and Thursday), includes Dumbell Bicep Curls:-

(http://exrx.net/WeightExercises/Biceps/DBCurl.html)

I perform the same amount on both days:-

Per Arm = 3 Sets x 20 reps

Im currentley lifting 30Kg with each arm, these are the ONLY excercises i use to improve my biceps. Do you think i could lift more often (maybe mon, thurs, sat?)

if you can do 20 reps go upto like 35kg per arm and do about 8 reps

[mattyT]

ahhhh cheers all! sounds like a good idea! what about this then, twice a week (maybe every other week) and :-

35Kg per arm : 3 sets 8 reps

[sCaRz*Of*PaiN]

Yes. High weight/Low reps is your friend.

[Bohizzle]

make sure ur form is good when ur doing ur curls. 30kg's per arm is pretty impressive for 20 reps, considering ur asking a relatively newb question. not flaming, just saying make sure ur form is at least decent.

Andrew

[mattyT]

make sure ur form is good when ur doing ur curls. 30kg's per arm is pretty impressive for 20 reps, considering ur asking a relatively newb question. not flaming, just saying make sure ur form is at least decent.

Andrew

Okay cheers man, well ive been lifting for about a year now, slowly working up, adding 5 kg every 2 months (ish). I have to move my shoulders and all (it isnt just my bicep that does the work) but ive heard this is meant to be natural and shouldnt be prevented.

I would say the only problem i have is that i do them standing and sometimes my wrist lets the dumbell twist 90 degrees (as it isnt as strong as my arms). The way i prevent it is by using my other hand to support the side of the weight and keep everything balanced. Not to go off topic but is that bad?

[rk77]

I usually do 3 times a week and its worked great.

[Eszekial]

To isolate the muscle you don't want to move your shoulder. It's called "cheating." Cheating is generally reserved for low rep work only after you've done as many clean reps as possible.

If you have to cheat on rep 1,2, and sometimes 3, then you are doing too much weight and are not targeting the proper muscle.

[MixmasterNash]

I usually do 3 times a week and its worked great.

You're wasting your time.

[mattyT]

To isolate the muscle you don't want to move your shoulder. It's called "cheating." Cheating is generally reserved for low rep work only after you've done as many clean reps as possible.

If you have to cheat on rep 1,2, and sometimes 3, then you are doing too much weight and are not targeting the proper muscle.

Ah, so i should lift less then, should i sit down whilst i lift to stop my shoulder and whole body from "cheating"?

I agree with Nash. Anything less than four times a week is a waste of time.

I hope your joking?!?!

[Bohizzle]

u don't need to sit down, u just need to not cheat, keep ur elbows relatively stationary, and curl upwards with ur biceps.. and yes rex is joking.

[mattyT]

haha cheers all that posted, damn useful forum with quick replies

[Optimum08]

come on...to get the 1337 arms you've got to do biceps AT LEAST twice a day...

[Optimum08]

/sarcasm...

in all seriousness, i've been converted to a believer in not doing direct bi-work, when i do pullups/chins my bi's are so dead after that i don't think i could do enough weight to do me any good anyway. But if you want to keep the bi work twice a week is more than enough.

[Canadian Crippler]

Word. I've been upping the pullup work and my bi's are toasted the next day.

[eps]

To the OP: I'm going back to hypertrophy-specifc full body workouts 3x per week when I'm ready to start bulking again. I did the workouts with very little direct arm work. I added ~30 lbs in one summer and I loved it. Let us know how it goes for you

[DIE::Marineborn]

i do bis once a week.....jsut think of everything else you do in your other work out that hits the bis man they dont get much rest...hit em hard and rest

[Davidelmo]

these are the ONLY excercises i use to improve my biceps.

So does that mean you're not doing rows or pullups?

[rk77]

Yea, my goal is not to be a gorilla bodybuilder. I lift for finess reasons and to look better. The average person likes the beach body better then a bodybuilder look anyway. That may not be the general concensous on this board but thats the way it is in the real world. Some peoples goals arent to get to 220 pounds.

[Meat_Head]

Yea, my goal is not to be a gorilla bodybuilder.

Do you know how hard and long you would have to work to be a gorilla bodybuilder?

I lift for finess reasons and to look better.

Those bicep curls you do for 'fitness' are among the least functional exercises out there. Plus, they don't make you look better unless your shoulders/pecs/back are proportionate.

The average person likes the beach body better then a bodybuilder look anyway.

Bull****! Who's gonna get the chick: the guy with a 6-pack, decent pecs, and nice biceps or the guy with an 8-pack and every single muscle group well developed?

Some peoples goals arent to get to 220 pounds.

That's fine, alot(if not most) people couldn't get to 220lbs without carrying too much fat anyway.

220lbs is a much better goal than curl-jockey-of-the-year though.

[Jorge Sanchez]

Guys, who cares if he likes to hit his biceps 3X/week. I'm sure most people on this board started off as a curl jockey - I know I did. Maybe he'll change his mind eventually, maybe he won't; either way, it doesn't hurt you.

And I'm getting kind of tired of all this "It's called wannabebig for a reason". People don't jump all over people who come here looking to lose weight. Everyone's going to have different goals and the good thing about this site is that it provides the information about how to reach them, whatever they are.

[Bohizzle]

lol this thread is so gunna get locked. but, before it does, i'd like to say this:

rk77: although i do not agree with ur goals, i am impressed wit the way u deal with the constant bashing and such for not wanting to get huge, and i agree with u that 90% of the total population do not like the huge look (although that's what i'm aiming for).

meathead: sorry to say man, but the majority of the girls out there, like "fit" looking guys, and not guys that want to get super large. It's sad really, but the majority like smaller more "toned" (lol) guys. There are always exceptions.

Andrew

[Optimum08]

i agree with jorge...not everyone who joins has the same goals as most of the board..and your always going to have that difference, although we don't approve of curl jockeys, as long as they do squats/legs, and work other body parts and just like to do extra bi work, and it is working for them, more power to them. No need to bash them.