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Thread: big bi's

  1. #1
    Wannabebig Member
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    big bi's

    hey there is a really good bicep workout that i use..and by the way im new to this site...but i got this killer bi workout that i use with shoulders..

    alt dumbell curls
    5 sets of 10

    straight bar curls (cheat)
    four sets of 8

    E-Z bar (i go you go)
    18 reps with partner

    preacher curls (cheat) superset with hammer curls
    5 sets of 6-8

    concentration curls
    4 sets of 8

    alt dumbell curls (light)
    2 sets of 50

    cable curls
    4 sets of 8

    * when doing straight bar curls i tend to do about 75% max about 8 times then move to 80%, then 85%.. same with preacher curls and when you are doing your alt dumbell curl sets of 50 you want to make the movements slowly.

  2. #2
    No me llames cerdo... EdgarMex's Avatar
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    26 sets of curls?
    Edgar V.

    So you don't wanna get big, do you?


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  3. #3
    100% Natural harryhoudini66's Avatar
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    You sir are overtraining, unlessyou workout bi's every two weeks.

  4. #4
    Space Monkey antek's Avatar
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    sounds killer
    self improvement is masturbation.. maybe self destruction is the answer - space monkey.

  5. #5
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    yea my workouts are very intense but that workout is only once a month

  6. #6
    One crazy MOFO/Mail man
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    dude... you can't just "save" up and use all your w/o time all at once. That and your set of 50 is going to do nothing but waste your time.
    w00t

  7. #7
    Senior Member unshift's Avatar
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    you do 26 sets of curls, and i'll bet you do 4 sets of leg extensions (if that) and then call it a day.

  8. #8
    Space Monkey antek's Avatar
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    Originally posted by GonePostal
    dude... you can't just "save" up and use all your w/o time all at once. That and your set of 50 is going to do nothing but waste your time.
    werd
    self improvement is masturbation.. maybe self destruction is the answer - space monkey.

  9. #9
    Wannabebig New Member HahnB's Avatar
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    That's more bi work than I do in 2 months lol.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  10. #10
    GONNA GET BIG
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    TO MUCH
    TO MUCH
    WAY TO F#%&*NG MUCH

  11. #11
    Go Heels! MixmasterNash's Avatar
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    A month? that's more than I do in 3 months!

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  12. #12
    Banned dubliner's Avatar
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    %ig animaluproar is doing too many sets.......100

  13. #13
    Thugly bullethead's Avatar
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    Altogether now....... "CURL JOCKEY"
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  14. #14
    SFW! drew's Avatar
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    Replace at least 20 of your sets with squats. At least you'll get a better workout that way.


    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

  15. #15
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    What is your current split? Are you deadlifting and squatting? Have you progressed with this routine? If I did that routine, my arms would probably get smaller.

    Also, why all of the cheating on your curls? I find that biceps need to be worked hard and strict and maybe only 6-8 sets per week.

    But then again, I see more people curl at the gym for their workouts rather than doing heavy compound movements, so you are typical.
    Last edited by mpi; 09-23-2003 at 11:13 AM.
    Just one guy's opinion.

  16. #16
    Senior Member volcamp's Avatar
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    I don't even know what the hell I'm doin' and can tell that's way too much.

  17. #17
    Go Heels! MixmasterNash's Avatar
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    If you want strong biceps, do the following: pullups, chinups, bent over rows, seated rows, high rows, etc.

    If you're doing the above routine, then you're probably new. Do at most 3-6 bicep isolation sets and don't worry about them.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  18. #18
    Senior Member geoffgarcia's Avatar
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    animaluproar, how can you have intensity when you do that many sets?

    Instead of sooo many sets at what probably is level 8 intensity, drop the volume, up the weight and you'll see that there is room for your intensity to grow

    doing all those sets must take you 2 hours in the gym! sheesh!

  19. #19
    Senior Member Gavan's Avatar
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    I was a curl jockey too but animaluproar it's not the number of sets you do which is important it's how fast you add weight to the bar ! If you can build a BIG Curl you'll have BIG Biceps !

    I progress very well with 2-3 sets of curl once a week.
    Last edited by Gavan; 09-23-2003 at 01:04 PM.
    Gain Muscles ? Overload !
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  20. #20
    There may be hope yet. JustinASU's Avatar
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    C'mon guys, let's be realistic, I'm sure this bicep workout is effective....if he's juiced to the gills, drinks test and eats dbols for breakfast.
    Credulous at best
    Your desire to believe in
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    And give a listen
    Shouldn't have to say it all again

  21. #21
    On Auto Pilot:******* Huge Alke's Avatar
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    sorry , that comment about saving up workouts and cashing them in for a killer arm session got me ROFLMAO

    seriously bro, even if you only do this routine once in a while, as others have stated: it is still too much. Just throw in a session of drop sets or forced reps if you want more intensity. You'll get better results and spend less time in the gym doing sets.
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  22. #22
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    ok first of all you guys have no clue..one..your not in my shoes, you have no clue what else i do, you dont know if it works or not cause youve never done it, and you dont know if ive already tried your workouts before..so all im saying is dont talk untill your in my shoes and have tried it before

  23. #23
    SFW! drew's Avatar
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    Originally posted by animaluproar
    you have no clue what else i do
    Please fill us in.

    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

  24. #24
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    i dont think i should even go there

  25. #25
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    Well I'm curious - post your routine and the results you've had like how much bodyweight you've put on and how long you've been training.

    I can't see the point, your doing the same movement again and again, whether its a concentration curl or a cable curl or a barbell curl the muscle is contracting in the same way, so why the need for so many exercises?

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