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Thread: How's my bicep routine?

  1. #1
    Wannabebig Member MassAppeal's Avatar
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    How's my bicep routine?

    ok is this overtraining or undertraining?total of 10 sets for biceps.i train it once a week same day with triceps.i do back with forearms on dfrnt day. back and forearms on tuesday and bicep and tris on friday

    bb curl-4 sets 8-6 reps
    db alternate curl- 3 sets 8-6 reps
    concentration curl- 3 sets 8-6 reps

    is 12 sets for bis too much?and also, how many sets should i do for tris?

  2. #2
    Senior Member RichMcGuire's Avatar
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    Imho-12 sets is way too many sets for a muscle as small as the biceps. I dont really like hitting a muscle group once a week either. You might be better with a push/pull, upper-lower, or a full body routine. Im doing a full body routine right now to get 3 growth cycles. My bicep sets are 2..at the end of my workout.
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    Senior Member Howard 9's Avatar
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    im jus wondering overall are you doing chest work? and are you doing compound movements? And leg work?
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    Grammar Nazi BG5150's Avatar
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    Is there such a thing as a bicep routine?

    Just do rows, chins and t-bar rows. Plus maybe a 2x8 hamme curl set and you're good to go.
    There are no stupid questions, just stupid people.
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  5. #5
    Occupational Hypnomania
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    Yes give us your whole split, dont be lazy Im sure theres lots of areas you could improve rather than just your biceps.

  6. #6
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    I do 2 bicep workouts a week. The first involves compounds for back and rear dealts and finsihes with 2 sets of EZ bar curls (I got my new EZ bar yesterday) the 2nd bicep workout is EZ bar curls, hammers 2 sets of each. The 2nd workout is the lighter of the two done at the end of chest day.

  7. #7
    Senior Member Anthony's Avatar
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    Your entire routine is poorly designed. Do yourself a favor and spend the next couple of weeks reading every thread from the past 30 days. You'll be miles ahead from where you are now.
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    Quote Originally Posted by MassAppeal
    ok is this overtraining or undertraining?total of 10 sets for biceps.i train it once a week same day with triceps.i do back with forearms on dfrnt day. back and forearms on tuesday and bicep and tris on friday

    bb curl-4 sets 8-6 reps
    db alternate curl- 3 sets 8-6 reps
    concentration curl- 3 sets 8-6 reps

    is 12 sets for bis too much?and also, how many sets should i do for tris?
    thing you need to ask your self, what do your arms feel like after your work out and the following days
    are they sore, and your giving them enough rest that they are not sore at all when you start working them again?
    or are they not sore at all?
    or are they sore all the time and your not letting them rest enough before you start working them again?

  9. #9
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    ^^

    Soreness is not an indicator of growth.
    "The only easy day was yesterday."

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    ya not nessicarily, but it is an indication on how hard you have been working them at least.
    If i work them hard and they get sore, and give them enough time to rest, then they do get stronger and grow, at least for me. if i dont feel them i usually get weaker and shrink.

  11. #11
    Senior Member betastas's Avatar
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    How do you quantify how much work you did?
    Total weight moved? Average Power Generated? Work output?

    Volume indicates DOMs for me. It doesn't always yield good results either.

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    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    ya not nessicarily, but it is an indication on how hard you have been working them at least.
    If i work them hard and they get sore, and give them enough time to rest, then they do get stronger and grow, at least for me. if i dont feel them i usually get weaker and shrink.
    No and no. They also aren't an indication of how hard you worked. If you're seeing progress, that's all that matters. Some people don't even get sore and they make great gains.
    "The only easy day was yesterday."

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    Quote Originally Posted by sCaRz*Of*PaiN
    No and no. They also aren't an indication of how hard you worked. If you're seeing progress, that's all that matters. Some people don't even get sore and they make great gains.
    i beg to differ, least for me and what works for me in my 15 years of lifting.
    coarse ive never have taken the juice so i have to push myself harder to get gains and keep growing.

  15. #15
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    i beg to differ, least for me and what works for me in my 15 years of lifting.
    Maybe you should unlearn your 15 years of anecdotal evidence and learn the science behind muscular hypertrophy.
    "The only easy day was yesterday."

  16. #16
    Senior Member betastas's Avatar
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    Quote Originally Posted by smokinHawk
    i beg to differ, least for me and what works for me in my 15 years of lifting.
    coarse ive never have taken the juice so i have to push myself harder to get gains and keep growing.

    What Scarz said. Just because you believe it, doesn't make it true.

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    i believe it cause it works for me, funny how guys read alot and think they know it all but the results dont show on them., or they are weak for their body size.

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    Formerly Nick Hatfield SW's Avatar
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    What are your goals? If it's to get bigger, most people stick in the 5-8 range. Endurance athletes can go much higher, and powerlifters generally stay around 4-5. Also....SQUAT!
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    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by smokinHawk
    if i dont feel them i usually get weaker and shrink.
    What the hell does that mean? You're huge one day and then you do a bicep routine and not get sore. then you have puny, weak arms a day later?

    Muscles don't get bigger or smaller (or stronger or weaker) that quickly.

    (BTW: the Shift keys are right next to the "Z" and "?" keys on most computers. They come in handy sometimes.)
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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  20. #20
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by sCaRz*Of*PaiN
    Soreness is not an indicator of growth.
    I say we get rid of the WBB logo on the tops of these web pages and put this in its place...
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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  21. #21
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    i believe it cause it works for me, funny how guys read alot and think they know it all but the results dont show on them., or they are weak for their body size.
    Funny how you assume that all the people who are telling you this (and will continue to tell you this, especially on these boards) are weak for their body size.
    "The only easy day was yesterday."

  22. #22
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    Quote Originally Posted by BG5150
    What the hell does that mean? You're huge one day and then you do a bicep routine and not get sore. then you have puny, weak arms a day later?

    Muscles don't get bigger or smaller (or stronger or weaker) that quickly.

    (BTW: the Shift keys are right next to the "Z" and "?" keys on most computers. They come in handy sometimes.)
    all i'm saying is if you dont put in the effort you dont get the results, if i put in the effort the muscle i'm working ussually gets sore., understand now.

    BY THE WAY I FOUND THAT SHIFT KEY YOU WERE TALKING ABOUT< HMM I WONDERED WHY THEY PUT THAT THERE

  23. #23
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    Quote Originally Posted by sCaRz*Of*PaiN
    Funny how you assume that all the people who are telling you this (and will continue to tell you this, especially on these boards) are weak for their body size.
    ok, shoot me then, whats your body weight and raw bench?

  24. #24
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    all i'm saying is if you dont put in the effort you dont get the results, if i put in the effort the muscle i'm working ussually gets sore., understand now.
    That's what you experience, but you shouldn't be basing your entire muscular development on DOMS. Your experience does not work for everyone. The science, however, does.


    BY THE WAY I FOUND THAT SHIFT KEY YOU WERE TALKING ABOUT< HMM I WONDERED WHY THEY PUT THAT THERE
    You're still not using it in your sentences.


    ok, shoot me then, whats your body weight and raw bench?
    Wow, you're missing the point. And since when is raw bench an indicator of overall physical strength? (hint: it's not)
    Last edited by sCaRz*Of*PaiN; 11-15-2006 at 02:21 PM.
    "The only easy day was yesterday."

  25. #25
    Senior Member betastas's Avatar
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    Quote Originally Posted by smokinHawk
    ok, shoot me then, whats your body weight and raw bench?
    Why bench? Why not something like the big 3?

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