Biceps Maximus

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TerryB
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Biceps Maximus

Post by TerryB » Fri Sep 18, 2015 4:44 pm

I've been having a lot of fun lately training biceps. Not sure why I avoided training them seriously for so long. It's fun, feels good, doesn't take much time, and isn't that stressful. I usually throw them in on a non-training day, which means it's a training day I guess, but I don't do anything else except maybe some abs or some stretching.

A couple of examples:

light wide grip barbell curls: 4 sets of 15-20, 30-45s rest
dumbbell hammer curls: 4-5 sets of 10-12 (45s rest)
dumbbell crossbody curls: 5 sets of 6 (one arm at a time, no rest between arms)
chain curls: 3 sets of amrap

another:

heavy dumbbell hammer curls: 4 sets of 8
4-way dumbbell curls: 3-4 sets of 10-15 (a hammer curl (up/down) followed by a crossbody curl (up/down) = 1 rep)
EZ bar curls: 3-4 sets of 6-10
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TomFurman
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Re: Biceps Maximus

Post by TomFurman » Fri Sep 18, 2015 7:32 pm

I could get a workout in that many sets. But I'm old.
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Beer Jew
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Re: Biceps Maximus

Post by Beer Jew » Fri Sep 18, 2015 11:45 pm

Favg!

TerryB
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Re: Biceps Maximus

Post by TerryB » Sun Sep 20, 2015 1:03 pm

I'm going to open this one up to the general public now for comments.

Post below.
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Blaidd Drwg
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Re: Biceps Maximus

Post by Blaidd Drwg » Sun Sep 20, 2015 5:04 pm

I find direct bicep work a necessary evil. I find it tedious as fuck and really irritating in that when you're sore it fucks up every other movement.
Back and front squats
Dl
Bench
Overhead
Stones
Farmers
Log

I hate doing arm work and it shows.
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Bram
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Re: Biceps Maximus

Post by Bram » Sun Sep 20, 2015 7:40 pm

I do them with back or on a separate day.

I think they're helpful, here's a workout I like:

Barbell Curl
Rest 0-30 seconds
Dumbbell Hammer Curl
Rest 0-30 seconds
Barbell Reverse Curl
Rest 60-90 seconds
Repeat for 2-3 sets of each

Weight I wave between 6-10, 8-12 and 12-15
"When times are good be grateful, when times are tough be graceful."

TerryB
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Re: Biceps Maximus

Post by TerryB » Sun Sep 20, 2015 8:55 pm

Bram, I feel like we are brothers now.

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Testiclaw
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Re: Biceps Maximus

Post by Testiclaw » Sun Sep 20, 2015 9:14 pm

First time in powerlifting I didn't train them, only trained grip.

This time around I'm throwing in some sets on bench days. Thumbless hammer curls, hammers with fatgripz, and some ez-bar work.

I expect it to be a complete game changer, propelling my body and total to unprecedented heights.
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Bud Charniga's grape ape
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Re: Biceps Maximus

Post by Bud Charniga's grape ape » Sun Sep 20, 2015 11:35 pm

When I first started lifting I did all sorts of direct arm exercises. Then I learned how to squat and deadlift, and got indoctrinated into the church of THE BIG THREE ARE ALL YOU NEED!!! DIRECT AB AND ARM WORK IS FOR PREENING NANCIES!!! Never mind that I wasn't getting much stronger after I cut that shit out, and I was accumulating a shocking number of overuse injuries, considering how little I was lifting (all of my acute injuries are from judo, but I managed to jack myself up pretty good lifting too).

Lately I've been throwing in 2-3 sets of bis and tris, once or twice a week. My shoulders and elbows feel better than they did when I was 25.

TerryB
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Re: Biceps Maximus

Post by TerryB » Mon Sep 21, 2015 3:36 am

2-3 sets??

This is not a thread for you, m8
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terra
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Re: Biceps Maximus

Post by terra » Thu Sep 24, 2015 2:19 pm

superset
Triceps - standing frenchpress.
Biceps - towel curls.
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson

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