Cutting back on bis! Will make them grow!!!?!?!?
03-12-2009 04:18 PM
ive always liked my days split back one day chest one day and bis/tris one day thats how ive seen the most growth for me but its whatever works i hit deads and bench hard and heavy and do about 2 mass exercises for muscle so like bi's weighted chins, barbell curls and then iso movements at the end, and do the same thing for tris like close grip bench and dips, then iso and ive havent been this happy with my routine in awhile as long as you eat big you will grow big thats how i think of it but to the other question above doing deads will gain more overall mass than doin barbell curls for a year with the release of GH and testosterone flowing that takes the cake for sure
03-12-2009 05:35 PM
For bigger arms, you might want to consider having an Arm /calves day..
Bi's , shoulders then tri's (that order too)
I have found just grabbing heavy weights and doing alternate db curls works wonders... I mean basiclly strength training bicepts, as opposed to many higher rep sets (8-10 rep)
mine will go like: (alternate db curls- as alternating allows more cns concentration = more power to the contraction..)
warm up with ez bar, 20lbs on each side for 2 sets of 15 then;
45 x 8
55 x ~7
55 x ~5
I have slight varieation, as sometimes I do inclines, but it ammounts to making your body grow.
I started this routine by grabbing 10 more pounds on the db then I normally do, and getting like 3 reps..
next time I got 4..
then i had a really a really good workout day and got 6
..basicly, I picked a weight I more or less couldn't get 4 reps with if I tried, and made by arms rise to the challenge..
there are 10000 different ways to make the body grow.. but bottom line, they will adapt to the workload.. throw a huge shock in there for 3-4 weeks with really upping the weight (using alternating reps) and the response will come quick
lol- and forget deads for this one,.. you wont be able to hold the weights in your hands if you do.. squats maybe instead?
03-12-2009 07:14 PM
so xtraflossy, you are only doing 4 sets of bis when you work them? I have started going heavy and am anxious to see the results on my bis.
03-12-2009 09:24 PM
Well yes and no- 4 WORKING sets. I do 2 sets of warm up's on the ez
Originally Posted by rccratch
Trust me; if your putting everything into the heavy sets, you won't be up for much more anytime soon. And that's key.
If your going heavy right now, and following it by "only 4 sets", then your not going as heavy as I had in mind.
Find the weight you can only alternate curl for x4 (on each arm of course) and those are sets 3 and 4
I might end with really slow incline curls or incline hammers, but I can't get more then 6 reps slowly with 35's
03-13-2009 04:51 AM
I do 10-15 sets for biceps easy. Start with heavy ass barbell curls then heavy ass dumbell curls and then keep going lighter on all the "less effective" moves. concentration curls incline bench curls and stuff like that.
I usually like to finish with cable 2 arm bar curls.
03-13-2009 10:12 AM
Enologist/Brewmaster/Damn good guy
All basic compound movements (Deads, benches, squat) stimulate overall body growth. Without this, you can concentrate on each individual body part you want, and it will do no good. You won't grow 18' arms with 20 inch legs. Your body just does not allow this to happen. You want to get big......stick to your compound movements and don't focus entirely on individual body parts.
Originally Posted by rccratch
Similar Forum Threads
By gymrat827 in forum Anabolics
Last Post: 04-10-2011, 12:04 AM
By theshaman in forum Workout Logs
Last Post: 02-25-2011, 07:22 AM
By kylexxx in forum Cycle Info
Last Post: 01-15-2010, 08:05 PM
By MTG in forum General Chat
Last Post: 07-23-2009, 06:44 PM
By Bean in forum Exercise Science
Last Post: 05-18-2005, 04:49 PM