The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 6 of 6
  1. #1
    Senior Member
    Join Date
    Jan 2005
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    232

    Should I stop isolating biceps (or less)?

    I'm bulking right now and just concentrating on adding mass. I usually do back and biceps on the same day with the following workout:

    Back:
    -Lat pulldowns, 3 sets of 8-10 reps
    -cable rows, 3 sets of 8-10
    -one-arm dumbbell rows, 3 sets of 8-10 on each side
    -chin ups, 3 sets of 5
    -bent-over rows, 3 sets of 8

    Biceps:
    -hammer curls, 2 sets of 8
    -regular dumbbell curls. 2 sets of 8
    -barbell curls, 2 sets of 8
    -preacher curls, 2 sets of 8

    I've heard that back exercises work biceps enough that you don't really need to isolate them that much more, and that doing that might even prevent growth. Do you think I'm overworking them?

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  3. #2
    Senior Member
    Join Date
    Sep 2004
    Location
    Alaska
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    36
    i do back on monday(indirect bicep) and direct bicep work on friday..... also chest on monday(indirect tricep) and direct tricep work on fri....

    personally i wouldnt do direct work on the same day as indirect work...... but others will prolly tell you to keep doing it.... whatever works for you....
    Last edited by ozzyman; 03-11-2005 at 07:38 PM.
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  4. #3
    Senior Member Canadian Crippler's Avatar
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    Looks like too much volume to me. What you have to ask yourself is "are my biceps growing?". Even if so, I would lower the volume a bit but I wouldn't take off all isolation if it is working for ya.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  5. #4
    Senior Member bigpoppapump979's Avatar
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    looks ok to me but i agree with ozz in that i also split up my back and bicep days for that reason

  6. #5
    hammin'
    Join Date
    Apr 2004
    Posts
    551
    Way too much volume.

    Firstly, do pullups or the bent over rows first on back day...

    Secondly, there is no need to do lat pulldowns and pullups in the same workout jsut as there is no need for bent over rows and db rows as well.

    Pick one, maybe two, biceps exercises and do 3-4 sets total.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  7. #6
    Senior Member
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    Oct 2004
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    Oz
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    I agree with the others. Far too much bicep work. Just pick one or two of those exercises to do and drop the rest. Also for your back workout you should probably drop the latpulldowns and cable rows and add deadlifts. (unless your already doing them on another day)

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