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Thread: Biceps

  1. #1
    Banned ROMANMAN's Avatar
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    Biceps

    Is 7 sets enough for biceps. I do 4 heavy sets of 8 reps with a barbell curl and 3 heavy sets with like a seated barbell curl variation. Should you still be doing low heavy reps for biceps or only for larger muscles?

  2. #2
    SFW! drew's Avatar
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    That's more than enough. You're doing this once a week right?

    Stats: Age: 34 Weight: 205 Height: 5'6"
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    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
    Banned ROMANMAN's Avatar
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    2-3 times

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    Banned ROMANMAN's Avatar
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    too much?

  5. #5
    Senior Member getfit's Avatar
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    once a week is plenty! food will help your bi's grow
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

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  6. #6
    Banned ROMANMAN's Avatar
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    Yea I have a problem with food. Is there some place to calculate my maintenance calories and all that stuff. Also its an extra 500 calories to bulk right?

  7. #7
    Senior Member getfit's Avatar
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    post up if you'd like how's your daily meal plan!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  8. #8
    Banned ROMANMAN's Avatar
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    thanks for the help!

  9. #9
    SFW! drew's Avatar
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    Most importantly, what are you doin gfor the rest of the week? Back, chest, legs?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #10
    Tartan Muscle Crew IRN-BRU's Avatar
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    If you can do 4 sets of 8 reps, it isnt "heavy" is it? Increase the weight until 4x8 is really more like, 7 reps, 6 reps, 6 reps, 5 reps... Just some motivation if you need it:-)

    And yes, try heavier 3 rep sets, I was doing 3 rep sets today on rows, and it was good. Just pump up the weight, but watch your form is still getting good ROM.

    2-3 times a week sounds good for biceps, recovery rate depends on their size.
    Age 29 | Height: 5'11 | Weight: 176 lbs (a while ago) | Weight: 180 lbs (2-Nov-05) | Weight: 181 lbs (8-Nov-05)

  11. #11
    Wannabebig Member krazydawg's Avatar
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    IMO, you should be doing a at least 9 sets for biceps. 3 different exercises, 3 sets each, once a week. I just don't think that you are working them enough to get maximum growth with only 7 sets. 9-12 seems better to me.
    "Calmer than you, dude"

  12. #12
    Moderator Adam's Avatar
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    IMO, you do not NEED to work biceps.
    However, doing one or two hard sets a week will help them grow.
    IMO, 9 sets is overkill for a muscle that weighs less than a lbs.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

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  13. #13
    Tony Gentilcore
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    Quote Originally Posted by krazydawg
    IMO, you should be doing a at least 9 sets for biceps. 3 different exercises, 3 sets each, once a week. I just don't think that you are working them enough to get maximum growth with only 7 sets. 9-12 seems better to me.

    Do I smell sarcasm? If not, then I don't know what to say.


    Lets put it this way, If you're doing enough rowing, pulls, etc during the week; your bi's are getting plenty of work. However, that's not to say that they don't need any direct work. I think one movement (BB curls) for 5x5 performed once per week would suffice.

    And to go along with what getfit mentioned; if you're not providing the calories to grow, then you're not going to grow. As many have said in the past. Gaining weight is a "war"; your weapon is the fork. Or something like that...haha

  14. #14
    Senior Member getfit's Avatar
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    I'M WITH ADAM on this one!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  15. #15
    Tony Gentilcore
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    Quote Originally Posted by getfit
    I'M WITH ADAM on this one!

    Am I chopped liver???......(wink)

  16. #16
    Senior Member getfit's Avatar
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    oh and Tony sorry read your last bit now!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  17. #17
    Wannabebig Member krazydawg's Avatar
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    Like I said, it is just my opinion. That is how I have always worked mine and always had good results. I have seen lots of people neglect working their biceps because it is such a small muscle and because it is involved secondarily in many other exercises. These same people end up trying to play catch up with them later because there biceps are lacking in fullness and shape on stage. Not trying to argue with anyone, this is just my opinion from my training and what I have seen with some others.
    "Calmer than you, dude"

  18. #18
    Senior Member RussianRocket's Avatar
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    I do Hammer curls 4x8 once a week, my biceps are one of my better body parts.
    Milk is the best Supplement

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  19. #19
    Banned ROMANMAN's Avatar
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    Quote Originally Posted by IRN-BRU
    If you can do 4 sets of 8 reps, it isnt "heavy" is it? Increase the weight until 4x8 is really more like, 7 reps, 6 reps, 6 reps, 5 reps... Just some motivation if you need it:-)

    And yes, try heavier 3 rep sets, I was doing 3 rep sets today on rows, and it was good. Just pump up the weight, but watch your form is still getting good ROM.

    2-3 times a week sounds good for biceps, recovery rate depends on their size.
    Yea it is pretty much like that it goes down to around 5 by the last set I just didnt think anyone whas gonna be so picky

  20. #20
    Banned ROMANMAN's Avatar
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    Would it be better to do 3 sets of 8 or 8 sets of 3?

  21. #21
    I drink your milkshake twm's Avatar
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    what about 1 set of 24 lol

  22. #22
    Banned ROMANMAN's Avatar
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    :evillaugh
    Quote Originally Posted by twm
    what about 1 set of 24 lol
    :evillaugh
    Thanks for the input bud

  23. #23
    Moderator Adam's Avatar
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    Quote Originally Posted by ROMANMAN
    Would it be better to do 3 sets of 8 or 8 sets of 3?
    3 sets of 8
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #24
    Son of Krypton Majestic's Avatar
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    Quote Originally Posted by krazydawg
    IMO, you should be doing a at least 9 sets for biceps. 3 different exercises, 3 sets each, once a week. I just don't think that you are working them enough to get maximum growth with only 7 sets. 9-12 seems better to me.
    He's doing a total of 21 sets for biceps, per week.

    Your recommendation is 9 per week, which to me, would be a big improvement for him.

    Some people need 9 sets a week, others 5. Some 2.

    Others do 8 sets of rows/chins, and then use 2 or 3 sets of direct bicep work to finish them out. Everybody is different.

    Your recommendation is completely valid.
    "We could put his leg in a vice-grip, but you & I together couldn't twist his ankle enough to sprain it"
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  25. #25
    Grammar Nazi BG5150's Avatar
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    For what it's worth:

    BG's Bicep workout:

    Monday, part of arm day.

    3x4-6 bb curl
    3x4-6 hammer or db curl
    3x4-6 ez-bar cable curl

    I've seen some growth over the past five weeks I've been doing this. (It's Max-OT)
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