The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 16 of 16

Hybrid View

  1. #1
    Banned
    Join Date
    Oct 2001
    Location
    CANADA, Soon to be in San Diego
    Posts
    195

    can someone suggest a hardcore BICEP workout.

    Hey.

    Can someone here give me a good bicep workout, like a real hardcore one. Right now i have to change my bicep routine cause i just got to many sets.

    And if you could, just give me a hard all around chest workout.

    Thanx guys

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member Cackerot69's Avatar
    Join Date
    Jan 2001
    Location
    Moisturizing kimpy's face.
    Posts
    2,744
    Yeah, this one is the HARCORE-IST of them all:

    2 sets of straight bar curls for 6-10 reps to failure or close....after back.

  4. #3
    Senior Member Cackerot69's Avatar
    Join Date
    Jan 2001
    Location
    Moisturizing kimpy's face.
    Posts
    2,744
    Oh, and the HARCORE-IST chest workout:

    3 sets of DB presses, for 3x4-8, then 1x8-12....followed by a couple sets of flies for 6-12 reps.

  5. #4
    Focus on your goals El Kelio's Avatar
    Join Date
    Jan 2001
    Location
    Thank you Chicago, back to Mexico
    Posts
    0
    Biceps :
    2 Sets of Dumbell Curls
    2 Sets of Preacher Curls

    Chest :
    3 Sets of Incline Presses ( 35 grades or less )
    3 Sets of Weighted Dips


    Heavy, Strict, 6-8 reps, 2 Weeks, once per week
    Light Heavy, Strict, 8-12 reps, 2 Weeks, once per week
    & repeat

    Supplements :
    Quality Food and plenty of rest.

  6. #5
    ryhypnol posterchild Qea's Avatar
    Join Date
    Aug 2001
    Location
    Cali
    Posts
    357
    3 sets dumbell curls. You do em heavy enough, and with progression, it will be hardcore enough, trust me.
    Don't eat the yellow snow

  7. #6
    Banned
    Join Date
    Oct 2001
    Location
    CANADA, Soon to be in San Diego
    Posts
    195

    ok cool

    Just woundering, how come so little sets for biceps, Doesent the body take little energy repairing them cause they repair quickly.

    My chest routine right now is this.

    incline--3 sets
    decline--3 sets
    cable flys 3 sets
    incline flys 1 set
    flat bench flys 1 set

    is this routine way to big or is it good,

    Thank you for your help

  8. #7
    Focus on your goals El Kelio's Avatar
    Join Date
    Jan 2001
    Location
    Thank you Chicago, back to Mexico
    Posts
    0
    12 Sets ? Nope. Just 6 of compound exercises.

  9. #8
    Senior Member Cackerot69's Avatar
    Join Date
    Jan 2001
    Location
    Moisturizing kimpy's face.
    Posts
    2,744
    Incline and decline press = one movement for most practical purposes (like hypertrophy). Pick whichever one you like more, I'd pick declines. Cable flyes, incline flyes, flat flyes = one movement for most practical purposes (like hypertrophy). Pick the one you like most, I'd pick the flat DB flies. Do 2-3 sets of each. Add weight/reps each week....eat enough....grow.

  10. #9
    HomeYield WillKuenzel's Avatar
    Join Date
    Feb 2002
    Location
    Charleston, SC
    Posts
    7,770
    Originally posted by Cackerot69
    Yeah, this one is the HARCORE-IST of them all:

    2 sets of straight bar curls for 6-10 reps to failure or close....after back.
    ...after back That's the key for me. I don't do arms by themselves. They get worked when doing compound movements anyway. Just a few heavy or intense sets at the end of a good back day will really set them on fire.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  11. #10
    Banned
    Join Date
    Oct 2001
    Location
    CANADA, Soon to be in San Diego
    Posts
    195

    SO

    Cackeroct what do suggest id as for a chest routine.
    like how many sets for..incline press..decline press...cable...flys.

    Thank you

  12. #11
    Senior Member Cackerot69's Avatar
    Join Date
    Jan 2001
    Location
    Moisturizing kimpy's face.
    Posts
    2,744
    Originally posted by Cackerot69
    3 sets of DB presses, for 2x4-8, then 1x8-12....followed by a couple sets of flies for 6-12 reps.

  13. #12
    fat and small Blood&Iron's Avatar
    Join Date
    Jan 2002
    Location
    On the Night Train
    Posts
    3,336
    A classic from Arthur Jones:

    30-60s chin, followed immediately by
    Barbell curls to failure
    30-60s dip, followed immediately by
    Tricep pushdowns to failure

    That's it. If done correctly, you shouldn't be able to move your arms afterwards. Start at 30s for the chin/dip. Very few people can perform it over 60s to start.

    Jones claimed to be able to put 1/2 inch on a person's arms in a week using this routine. That was bit of a sham, because he generally made them take a week off prior to performing the routine, knowing that most bodybuilders are grossly overtrained. So, much of the growth was simply due to rest. Still, it's a great arm routine. Shouldn't be performed more than 1-2x a week for more than 2-3 weeks though.
    Last edited by Blood&Iron; 02-27-2002 at 11:29 AM.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  14. #13
    Baby Seal Clubber ElPietro's Avatar
    Join Date
    Jun 2001
    Location
    Toronto, Canada
    Posts
    12,778
    I would probably suggest some hardcore "reading of all the other threads that are just below this one in the training forum dealing with the exact same topic."
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  15. #14
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,669
    I don't have a 'bicep' workout.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  16. #15
    FREAKZILLA
    Join Date
    Feb 2002
    Location
    with my freaks admiring my peaks
    Posts
    0
    I do a warm-up set before every exercise and no more then 6 sets total. It goes like this

    strait bar curl- 2sets/6-10reps/2 forced reps at the end
    seated or incline dumbell curls- 2sets/ 8-10reps/ 2 forced reps
    preacher curl concentration(dumbell or easy bar) 1set/12 reps/ 1-2forced reps.

    That should put on some good size if u keep strict form and get your forced reps.

    BIG POPPA PUMP IS YOUR HOOK-UP HOLLA IF U HEAR ME- SCOTT STIENER
    Thier's no one finer the Scott Stiener- Scott Stiener

    Big Poppa Pump is your hook-up holla if ya hear me- Scott Stiener

    Damn it feels good to be a Gangsta.....

  17. #16
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
    Posts
    6,196
    I agree with most....

    Work them with back and then throw in a couple of curl movements and you are golden.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •