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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  1. #1
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    Need new bicep routine....suggestions please

    I have just switched to doing back and biceps.

    Back:

    Deads
    T-Bar Row/Pull downs or pull ups(supersetted)
    "Light" Hyper extensions

    Don't worry about sets on back for this thread.

    I recently was doing 5 supersets of chins with incline dumbell curl but it seems I am not getting any benefits. Could someone recommend a nice bicep blasting routine? Either from past experience or recommendations would be helpful.

    Thanks.

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  3. #2
    Go Heels! MixmasterNash's Avatar
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    No one needs a "bicep routine." Just do some curls after chins.

    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

  4. #3
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    lol do 2-5 sets of curls either with dumbells, a straight bar or a preacher bar and be gone. also include deadlifts in your back workout
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
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    200 pound at 10% bf by next summer

  5. #4
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    um the first thing i listed in my back routine is DEADS

  6. #5
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    This may be "old school" but I did these a while back. 21's...where you do 7 1/2 reps (bottom of rep range) then 7 more 1/2 reps (top of rep range) then 7 full reps. all w/o any rest.

    This one really blasted my biceps and is one of my fav. It is called up and down the rack. Do at a gym when noone is by the DB's and you have the whole rack to yourself. Start out with 10lb DB and do 3 controlled reps, then move up 5 lbs do 3 controlled reps, keep doing till you max out. That is the easy part...now go back down the rack the same way but do each weight till failure...no matter how bad it hurts keep going as hard as you can. Doo all these w/o any rest, and one set will be all you need for you biceps. I would do these for 2 maybe 3 weeks and it is a nice spark for your bi's

    I also liked these...classic drop set. Just pick a heavy weight where you can get 6 reps till failure and w/o any rest have another weight ready where you can get 15-20 reps. Like up and down the rack only use for 2 maybe 3 weeks. it is not good to do high intensity w/o for long periods of time.

  7. #6
    Senior Member djreef's Avatar
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    I dunno,

    The more arm work I do, the more it negatively affects my other lifts. Like the others said just a few sets to finish off on back day.

    DJ

  8. #7
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    Quote Originally Posted by MixmasterNash
    No one needs a "bicep routine." Just do some curls after chins.

    And it's not as easy as it sounds. Especially if you did weighted chins.

  9. #8
    Just watch me ... Built's Avatar
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    I prefer to pair bis with chest or legs - after back, they're fried. Why not hit them more frequently, when they're fresh?

  10. #9

  11. #10
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    thats even worse, why make your biceps tired so your chins and everythign have to suffer for it?

  12. #11
    no matter what SaVvY's Avatar
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    Quote Originally Posted by greathuskie
    thats even worse, why make your biceps tired so your chins and everythign have to suffer for it?
    i dont do chins

    the only exercise i do during my back workout that involves some biceps is rows / it makes no odds as im working my back, not my biceps

  13. #12
    There may be hope yet. JustinASU's Avatar
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    Direct-Bi work is for sissies and women who are fond of pink dumbells. Do some pull-ups and rows. Damn.
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  14. #13
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    Quote Originally Posted by JustinASU
    Direct-Bi work is for sissies and women who are fond of pink dumbells. Do some pull-ups and rows. Damn.
    i use the same approach. I havent done direct bicep work in a little under a year and my arms looks better now than they ever have. They get worked enough with deads, cleans, rows, chins, ect.
    age: 19
    MY RAW LIFTS
    OLD.........................................Current
    weight: 190..............................206
    Bench Press: 300lbs.......................?????
    Squat: 450lbs...............................?????
    Deadlift: 475..................................????
    Power Clean: 285lbs.......................?????

  15. #14
    no matter what SaVvY's Avatar
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    Quote Originally Posted by JustinASU
    Direct-Bi work is for sissies and women who are fond of pink dumbells. Do some pull-ups and rows. Damn.
    bicep exercises are the best exercises for biceps, biceps are very important for strongman, i want to be a pro strongman - i train my biceps\

    No flaming. --Stash

  16. #15

  17. #16
    no matter what SaVvY's Avatar
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    Quote Originally Posted by Built
    Why don't you do chins, savvy?
    i dont understand how calling anyone who trains there biceps a sissy is not flaming

    that post was all in good humour, i didnt realise it would be a problem as i wasnt swearing etc..but obviously i was wrong

    i dont do chins because they only slightly work my lats / slightly work my rhoms / slightly work my biceps - exercises like this are no use to me, its either they work the muscles how i want them to (fully) or i dont use them

  18. #17
    Go Heels! MixmasterNash's Avatar
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    It's weird how chinups don't work. Who woulda guessed?

    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

  19. #18
    Just watch me ... Built's Avatar
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    You're kidding, right? Chins are the KING of lat development. If you're not getting a hit from 'em, it's clearly time to do 'em weighted.

    What the hell do you do for lats if not chins and pullups?

  20. #19
    There may be hope yet. JustinASU's Avatar
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    Quote Originally Posted by SaVvY
    that post was all in good humour, i didnt realise it would be a problem as i wasnt swearing etc..but obviously i was wrong

    i dont do chins because they only slightly work my lats / slightly work my rhoms / slightly work my biceps - exercises like this are no use to me, its either they work the muscles how i want them to (fully) or i dont use them
    Those types of lifts are called compound movements. They build more muscle and strength than any of your little isolation lifts.
    Last edited by JustinASU; 06-09-2006 at 12:37 PM.
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  21. #20

  22. #21
    There may be hope yet. JustinASU's Avatar
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    Quote Originally Posted by Built
    Bah, Justin, leave him alone.

    Chinups and pullups are for girls.
    Seriously. I guarantee your lat spread puts 'ol SaVvY to shame.
    Last edited by JustinASU; 06-09-2006 at 12:40 PM.
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  23. #22
    Just watch me ... Built's Avatar
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    Quote Originally Posted by JustinASU
    Seriously. I guarantee your lat spread puts 'ol SaVvY to shame.
    Yep. SaVvY's a fella who would do well to train like a girl.

  24. #23
    back at it Beast's Avatar
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    Chins are the best thing for direct lat work, man.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  25. #24
    no matter what SaVvY's Avatar
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    Quote Originally Posted by Built
    You're kidding, right? Chins are the KING of lat development. If you're not getting a hit from 'em, it's clearly time to do 'em weighted.

    What the hell do you do for lats if not chins and pullups?
    well ive always had well developed lats, im not even close to being able to walk through a doorway if my lats are spread

    chins, pull ups, lat pulldowns etc they are all OK, but all other exercises combined have nothing on wide grip deadlifts

    2nd best exercise for lats for me is db pullovers

  26. #25

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