Biceps workout

stavey42

stavey42

stavey42

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Just looking for any suggestions about improvements or changes to my bicep workout. I do my bicep workout on the same day as my shoulder workout and this is what i currently do for biceps;
Z Bar Curls - 5 sets of 6 reps
Hammer Curls - 4 sets of 7 reps
Concentration Curls - 4 sets of 7 reps
Incline Seated Dumbell Curls - 4 sets of however many.

I find that by the time i reach the incline curls and sometimes the concentration curls, my biceps feel very tired and i'm unable to continue lifting heavy weights.
My main aim is to increase size and strength, so was wondering if anybody had any suggestions about alterations to the amount of sets and reps.

Any help would be greatly appreciated,
Thanks
 
Im no expert...but I would do a MAXIMUM of three exercises (I usualy only do 2)...and do three or 4 sets with still fairly heavy weaight....but increase the reps. Heavy weight for more reps...makes big muscles. I wouldnt do anything less than 7-8 reps on arms...and even though its fairly heavy stuff..I still try and pump out 10. Try it...youll feel it!

Also..I wouldnt worry too much about going nuts with the biceps...unless you really want to. If you want to have big arms...tricep improvement will have a more noticable effect. Also...heavy back and chest workouts also give bigger arms. I sometimes think that doing weighted chin-ups hit my bi's just as much as standard bi isolation exercise.
 
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drop one exercise, lower your sets to 3 and increase your reps to 8-10.
What weights are you lifting in each exercise?
 
stavey42 said:
Just looking for any suggestions about improvements or changes to my bicep workout. I do my bicep workout on the same day as my shoulder workout and this is what i currently do for biceps;
Z Bar Curls - 5 sets of 6 reps
Hammer Curls - 4 sets of 7 reps
Concentration Curls - 4 sets of 7 reps
Incline Seated Dumbell Curls - 4 sets of however many.

I find that by the time i reach the incline curls and sometimes the concentration curls, my biceps feel very tired and i'm unable to continue lifting heavy weights.
My main aim is to increase size and strength, so was wondering if anybody had any suggestions about alterations to the amount of sets and reps.

Any help would be greatly appreciated,
Thanks
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Whats your full routine?
 
You really don't need to do that much bicep work if you do a good selection of exercises. I seldom do arm work (bicep) as I hate it, but also my arms get hit in a lot of other exercises so I just don't see the point.
 
Sounds like a load of arsing about to me. Personaly I wouldn't bother with any isolation exercises and just concentrate on doing chinups with strict form, which will work your biceps as a by-product of doing more important ones. If you feel the need to do more I would just add in some barbell/dumbell curls and again concentrate on perfect form rather than swinging them up and down like most people seem to do. I honestly can't believe you do that many exercises/reps/sets and manage to do them all properly?!

And ditch EZ bar curls, waste of time.
 
For me i would chose your favorite curl, keep only one. Then do chin ups and if your up to it weighted chin ups. These will not only hit your lats and give you wings, they will also kill your biceps if done with strict form.
 
Can you give me a decent reason for why EZ bar curls are a waste of time?
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Ditto. I actually prefer them to dumbells as far as a prefference is concerned.
I couldn't actually figure out whether you are doing 17 sets once or twice a week (or even more)? Incidently the rep range is a little low. If it were me I would raise the reps and reduce the total amount of sets
 
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Morba said:
Can you give me a decent reason for why EZ bar curls are a waste of time?
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Decreases supination of the forearm due to the shape or angle of the bar, anything less than full supination is not complete bicep contraction. A straight bar gives you full supination and full bicep contraction, so why bother with a different exercise that is less effective? Waste of time in my eyes.

The only positive I can think of is removing/lowering the stress of supination on the wrists and elbows if you have an injury.
 
The only positive I can think of is removing/lowering the stress of supination on the wrists and elbows if you have an injury.
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True as this is how I nursed my biceps and elbows back to strength when I tore a tendon. It is also a very good way of exercising for those that have a weakness in either the forearm or areas you have already mentioned. Saying that, I prefer the angle in conjuction with a strict curl using a straight bar.
 
mr jamez said:
Decreases supination of the forearm due to the shape or angle of the bar, anything less than full supination is not complete bicep contraction. A straight bar gives you full supination and full bicep contraction, so why bother with a different exercise that is less effective? Waste of time in my eyes.

The only positive I can think of is removing/lowering the stress of supination on the wrists and elbows if you have an injury.
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Are you also suggesting hammer curls are a greater waste of time again?
 
i suggest squating to improve overall mass and to shock the body...as for targetting biceps only do about 6-8 reps with a heavy weight as much as you can do without losing "strict" form..also i find using dumbells and classic straight bar the best for biceps...remember to do them slowly all the way up and all the way down,controlled:)

dont think that by doing just your arms and maybe your chest you will get bigger....you need to do all body parts for better results...same rule applys for other body parts,low reps,heavy weight for gaining mass
 
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thevet said:
dont think that by doing just your arms and maybe your chest you will get bigger....you need to do all body parts for better results...same rule applys for other body parts,low reps,heavy weight for gaining mass
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not entirely true...low reps heavy weight for increasing strength....heavy weights for high reps for building mass. The reps with a heavy weight...the more ripping of the muscel is taking place and the more repairing it will require. Thats where the increased muscule size comes from. Howevere ....to be able to lift the heavier weights in the first place we sometimes need to do heavy with low reps to increae the muscle strength first.
 
mr jamez said:
Decreases supination of the forearm due to the shape or angle of the bar, anything less than full supination is not complete bicep contraction. A straight bar gives you full supination and full bicep contraction, so why bother with a different exercise that is less effective? Waste of time in my eyes.

The only positive I can think of is removing/lowering the stress of supination on the wrists and elbows if you have an injury.
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You forgot to mention it is a two in one bar. Great for triceps as well as biceps if your training at home or you do not have much space or even money :p
 
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