Biceps and rep schemes

[Frank the tank 456]

I'm really try'n to get my Bi's huge. I been training well over 10 years and I got some nice guns. I would like to hear people's opinions and thoughts on how many reps in a set to really make the biceps grow. High reps? Low reps? Talk to me.

Frank the tank

 

[Ozzy619]

I got mine to grow this last cycle when I did the fst 7 program. It was nice because I got to incorporate some strength in the beginning followed by an insane pump (7×12).

 

[evarthecaveman]

Top pros usually don't do over 13 sets. Just a thought, most people over work them in a workout when it would be more beneficial to hit them more often with less sets. I usually do 8-12 reps with some fst7 style training at the end as well. I usually throw in a cheat set with heavier weight once each arm day

 

[evarthecaveman]

Also it's a muscle like any other muscle YOU MUST lift heavier weight to get it to grow. If you curl the same weight you did last year they won't grow. Takes linear progression

 

[Frank the tank 456]

I got mine to grow this last cycle when I did the fst 7 program. It was nice because I got to incorporate some strength in the beginning followed by an insane pump (7×12).

Also it's a muscle like any other muscle YOU MUST lift heavier weight to get it to grow. If you curl the same weight you did last year they won't grow. Takes linear progression

Thanks for the feed back bros. I been hearing a lot about the fst 7 training system. I like what I hear. I pretty much been blasting 8 to 12. I allways superset with tries too. I seem to get the best pumps on a preacher. It feels great, but does the pump actualy make my arms grow? I like strate bar too cuz my palms are up and it heads the top head of my bi, witch I think creates the peak. Again, thanks for the knowledge dudes! Much appreciated.

 

[evarthecaveman]

Do pumps =growth? No. Linear progression does. But a pump makes you feel like one BAD mother fucker and makes you train hard as fuck! Which means more muscle growth in my book!!

 

[ebkallday]

I got mine to grow this last cycle when I did the fst 7 program. It was nice because I got to incorporate some strength in the beginning followed by an insane pump (7×12).

Boom!!! I'll do this for four weeks and do a 5X5 for arms for 3 weeks. Alternate, and shit got me to grow again. Everyone grows with different stuff. But always know everything works but nothing works forever.

 

[Ozzy619]

Do pumps =growth? No. Linear progression does. But a pump makes you feel like one BAD mother fucker and makes you train hard as fuck! Which means more muscle growth in my book!!

does the pump actualy make my arms grow?

Dont be stuck on the "pump" with fst as its only one component. Remember, youre stretching the fascia which will allow for more muscle growth.

On a side note, if youre not a fan of fst check out a Lee Priest rules of arm workouts. Its a little unorthodox but better than boring linear progression.

 

[Ozzy619]

https://pablohusky.wordpress.com/2013/08/06/lee-priest-routine/

 

[Frank the tank 456]

https://pablohusky.wordpress.com/2013/08/06/lee-priest-routine/

I'm a fan of just about any thing bodybuilding related. I'm gonna explore both of these. Thanks a lot @Ozzy619 You the man homeboy!!!

 

[Ozzy619]

I'm a fan of just about any thing bodybuilding related. I'm gonna explore both of these. Thanks a lot @Ozzy619 You the man homeboy!!!

Me too man. Youve got some size already so looking forward to you taking it to the next level.

 

[Frank the tank 456]

Me too man. Youve got some size already so looking forward to you taking it to the next level.

Thanks man! At the end of the cycle I'm gonna post more pics. I got like 6 weeks left. I'm gonna blast my arms a little differant, I'll keep ya posted

 

[LittleIronMan]

If your looking for a challenge try the start with a light weight 50 Reps to 5 Reps increasing the weight 50 40 30 20 10 5 Then back up to 50 that is mind control And you will have some meager pumps 60s rest between sets

 

[Mayne]

My biceps have grown most once I started btn CHIN ups (using a supinated grip). One of the biggest contributors in terms of weird exercises on BB.com recommended a variation which helped him build his upper lats or so I believe which in turn proved awesome for biceps in my case, I had a feeling my biceps tore once I gave it a go but in a good way. Perhaps an offtopic but I think many people do neglect big heavy movements for biceps and always perform high rep isolation exercises, of course these can work but lifting heavy has always proved best for me. For reps on iso exercises I personally rarely exceed 12.

 

[KPK]

Thanks for the link @Ozzy619.

 

[Ozzy619]

Thanks for the link @Ozzy619.

No problem, another member told me about it awhile back, cant remember who now but credit goes to them lol

 

[jacked44]

I start out my bicept workout by doing a 20 rep set that flushes a lot of blood into the muscle. I then add on enough weight to get 8-10 reps, resting no more than 30 seconds between sets. This keeps the blood in the bicept for the pump, while tearing up the muscle for growth.

I get a full bicept workout done in ten sets or less.

 

[Frank the tank 456]

https://pablohusky.wordpress.com/2013/08/06/lee-priest-routine/

@Ozzy619 so I checked out both fst 7 and lee preists arm work out. I decided to go with lee's. It's all about volume and it was amazing!!! It was very challenging as well. A lot of sets of heavy weight. It mite even be one of the best arm workouts I ever did in well over 10years of training. For so many years I really thought my arm workouts were the shit. I almost forgot at one point lee had the best arms in the business. "Winklar mite have him beet now" I'm gonna finish the last 5 weeks of my cycle with this routine for sure. I wish I knew about it a few months ago... Thanks for the plug on the killer workout!!! Stay jacked homeboy!!!

Frank the skank

 

[KPK]

Awesome , I'm gonna start using Lee's routine as well.

 

[Frank the tank 456]

Awesome , I'm gonna start using Lee's routine as well.

It's a good one. Very challenging. I can totes foresee making big gainz with this routine.