Biceps

[CoachBeezy03]

Let's talk biceps first. Do you always superset, or rarely? Do you have good results with barbell curls? What are the do's and don'ts that you have experienced?

[jerrywear]

Let's talk biceps first. Do you always superset, or rarely? Do you have good results with barbell curls? What are the do's and don'ts that you have experienced?

very good question.
ok here is my take on this. personally i am very strong what comes to curls,dumbbell curls especially. at one point i was using 110lb dumbbells for seated dumbbell curls. i know some PRO's who were using 45lb dumbbells to do the same and the get the best results.

the main thing is to find the nitch what works for you. if you go heavy dont do that for a long time, i should say maybe for a 4 weeks and after that go lighter or even super set few exercises. or go lighter but go for the squeeze and concentrate on the contraction of the muscle.

stretch the muscle tissue all the time, between the sets.thats will help your muscle to grow.

dont try to impress anybody with what you can lift but impress them with the size of your biceps.

barbell curls are great but try to use easy curl bar, that will take lots of stress from your wrists, and its much more effective as well, but dont forget to add straight bar as well, just mix it. bud dont forget safety first.

and you need to know what you are going for, power or size or both.

i hope i answer some of your questions in this short post

[CoachBeezy03]

Let me pose this question, do you always superset your bi's and tri's? Most people work triceps on days they work back (not me)

I am a big believer in supersetting. Let's have your two cents......educate me.

[bigblue]

Coach
I work my trys and back same day as well.
What is best for power? I usually worry about looking good later.

[BigPablo300]

I don't believe that there is right or wrong way to train biceps. I like to use the saying that "everything works but nothing works forever".

I used to superset and do biceps and triceps on the same day all the time due to my being in a hurry. I don't do that that much anymore however.

I like to train biceps with chest usually. My routine usually consists of 3 or 4 exercises for 3 or 4 sets a piece. These sets are usually done as straight sets.

I tend to go heavy for 8-10 reps. My recommendation is to stay above 8 reps due to the structure and function of the biceps muscle. Biceps are generally slow twitch fibers and are used to carrying loads for long periods of time. Remember that the function of the biceps is to bend the arm upward.

Another tip is to occasionally do negatives or static holds for biceps as I feel that this is one of the only muscle groups which benefits from this training method. You may of heard of people saying to use negatives for chest but that is total bs. If you study kinesiology at all you will find that in real world application, a muscle that is fast twitch and explosive such as chest has no cellular benefit whatsoever from such an action.

[CoachBeezy03]

Good stuff Big P! That is exactly what we are looking for. Thank you!

[BigPablo300]

Good stuff Big P! That is exactly what we are looking for. Thank you!

Your welcome. I will do my best to try and bring some more life to these threads. Keep thinking of different ideas, myths, and questions and I will do my best to answer them. You guys are trying to promote me and I will in turn do my best to promote this forum.

[bigblue]

Thanks BP

[mopar76]

i usually mix it up.do chest then biceps back then tris then the next week i do chest and tri's and back and bi's.to me it really seems to help.one helps really fatigue my arms.it mixes it up.and when i do this it helps to shape the arms also.my wife use to do the chest tri back bi thing but she always complained about her arms never really getting to defined.so when i took her under my wing and showed her this it has really helped her also.with getting more definition into her arms.she had also just fallen into the same routine and never really shocked her muscles.another victim of personal trainers.

[CoachBeezy03]

I am a huge fan of shocking the muscles! Thanks Mopar!