Article: Lee Haney On Biceps

Good article. My routine is going as heavy as possible standing with dumbbells using both arms simultaneously. After 2 sets of 10, I go for super strict standing single arm dumbbell curls with 5lbs lighter, 3 sets of 7-10 depending on my strength/drive for that day. I NEVER swing a dumbbell, always standing straight, at times even bracing myself with the other arm against a wall or beam to focus on strict movement. Just talking about it makes me wanna make Friday another bicep day haha
 
Did bis last night.
4 sets incline dumbbells
30lbs - 8/10
4 sets of standing cable curls (supermans)
50lbs - 8/10
3 sets Standing barbell curls
75lbs - 10/12
3 sets of concentration curls
35lbs - 10/12
I usually hit bis twice a weeks
Am I doing too much??
 
Logey1111 said:
Did bis last night.
4 sets incline dumbbells
30lbs - 8/10
4 sets of standing cable curls (supermans)
50lbs - 8/10
3 sets Standing barbell curls
75lbs - 10/12
3 sets of concentration curls
35lbs - 10/12
I usually hit bis twice a weeks
Am I doing too much??
Click to expand...

I'd go for fewer sets with heavier weight if I were you. Start out with as heavy as you can for 6 reps during the first set, then 8 reps with around 5-10lbs less for the last two sets. Use your full power/energy for your first set and go from there. Hit your bi's hard and heavy once a week, give them time to repair. I'm always careful to give biceps and shoulders ample time to repair.
 
lexmuscle said:
Good article. My routine is going as heavy as possible standing with dumbbells using both arms simultaneously. After 2 sets of 10, I go for super strict standing single arm dumbbell curls with 5lbs lighter, 3 sets of 7-10 depending on my strength/drive for that day. I NEVER swing a dumbbell, always standing straight, at times even bracing myself with the other arm against a wall or beam to focus on strict movement. Just talking about it makes me wanna make Friday another bicep day haha
Click to expand...

I always swing. I swing so hard that i can curl 80s per arm! Lol
 
You must log in or register to reply here.
Back
Top