Biceps

digitalwolf

digitalwolf

digitalwolf

Soldato
Joined
27 Mar 2004
Posts
3,589
Location
England
Whats the key to big biceps?

I currently do 3 x 10 @ 10kg on an EZ bar.

Thats it, on another day I also do close grip palm in pull ups but thats it.

Do I lift more and do less reps on the EZ or do I do another exercise along with the EZ ?
 
10kg?

I'm not one to question how much people lift because I'm not particularly strong myself, but that does seem rather light..

Are you working your biceps on the same day as you work your back, and if so what other exercises are you doing?
 
Wardie said:
How many chins can you do?

What's the rest of your routine?
Click to expand...

3 x 8 with 1 mins rest.

Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x8
* Barbell Row 3x8
* Wide-Grip Weighted Dips 3x8
* CG-PI Weighted Chins 3x8
* Military Press 3x8

Workout 3 (Thursday) - Upper body
* Incline DB press 3 x 8
* Flat (DB) Bench press 3 x 8
* Cable row 3x10
* Seated DB shoulder press 3 x8
* V-Bar Pushdowns 3 x 8
* Barbell curl 3x10

My two upper body days.
 
it may be light to some people, but if he is hitting the barrier at 7 and just reaching 10 reps, it is the perfect weight, although for 3 weeks at that weight is a worry :]

digitalwolf - it might be worth dropping the weight a bit, then building up again over a few weeks. its rare that people can just keep adding and adding weight, they have to drop for a while then build up again and push through the last barrier.
 
Last edited:
Morba said:
it may be light to some people, but if he is hitting the barrier at 7 and just reaching 10 reps, it is the perfect weight, although for 3 weeks at that weight is a worry :]
Click to expand...
I'd say dropping reps and increasing the weight would be worth a try. Although if he can do 3x8 weighted chins, maybe he's not eating enough ;) :p.
 
Morba said:
its rare that people can just keep adding and adding weight, they have to drop for a while then build up again and push through the last barrier.
Click to expand...

indeed, my 3 main lifts have been going up every week, but i find things like biceps and triceps, its hard to progress as much, 1kg a week would be a good achievement, if not, 1 or 2 reps more then last time
 
Concentration curls are great for developing the peak on your biceps which will also give it the larger look, do your bicep curls as well to develop the bicep as a whole, but 10kg is ridiculous your not going to really gain much out of that, I do bicep curls on 50KG on the E-Z Bar, do it so it's heavy enough that your actually pushing so hard.

Don't do a weight you can do, do a weight you will struggle to do.
 
I'm pretty suprised you can do 3x8 chins but you can only curl 10KG (not being offensive here).

How is your diet? Since they are last in your routine it seems like you are running out of energy before you get to them. Perhaps try doing them earlier in your routine for a few weeks so they are getting more effort.

Alternatively try what Morba said and 'de-load', then you can progressively increase the weight again.
 
When using barbell bars etc, how do you say what weight you are lifting? If it's both disks them i'm preaching 20kg. If it's just the 1 then i'm lifting 10kg.
 
You must log in or register to reply here.
Back
Top Bottom