MESO-Rx
Anabolic Steroids
I need a good bicep workout!
- Thread starter natasmi
- Start date
Gavin Laird
New Member
Pick a movement (straight bar curls, EZ bar curls, DB curls). Now get very strong in that movement by doing multiple sets of 4-6 reps once a week.
On your other pulling day don't do any direct arm work, focus on rowing / chinning. Get very strong there to.
Cheers,
G.
On your other pulling day don't do any direct arm work, focus on rowing / chinning. Get very strong there to.
Cheers,
G.
I think if anyone tells you that you shouldn't do more than 4 or less than 4 of any exercise, they're not credible; Some people thrive on less, others on more. For the non-chemically enhanced, it's trial and error. If you're using "supplements" I'd say you could get away with a bit more volume than non-supplemented trainers, but at the same time there is a limit; You can only test that limit by seeing how much YOU can handle.natasmi said:
Some questions:
1. What are your arm, chest and neck measurements?
2. What is your current Arm routine, and are you training Arms (Bi and Tri) with any other body part before or after? If so, list the entire routine.
3. List the exact weights you are pulling for 8 - 12 reps in the following:
a) Barbell or EZ Curls
b) Dumbbell Curls
c) Hammer Curls
d) Machine Curls (any and all machines used)
4. Are you eating enough?
5. How long have you been training?
After this is listed, we can all help you a bit better.
HL
Grizzly
New Member
Dude, of course more than four exercises is overkill. It's just plain wrong and that's all there is to it. There is no discussion about the matter.
Let's see, even a monstrous bicep is about maybe 12" in total. The bicep has two functions that I can remember(there might be one more): It bends the arm and it rotates the wrist. That's it!
So, explain to me how a TINY, little muscle that has one major function needs anywhere even close to more than 4 exercises? In fact, 4 is overkill. Gavin was completely correct...but you'll all dismiss him.
Similarly, we have the legs. They comprise roughly 45% of your body mass. The have many functions and are comprised of many muscle groups. As a whole, the leg complex is HUGE. And, yet, most guys don't get more than 4 exercises total in a leg workout and that's 2 for quads and 2 for hamstrings. (Really, you don't need more than 2 movements, but that's another discussion) Tell me where this starts to make sense.
Let's see, even a monstrous bicep is about maybe 12" in total. The bicep has two functions that I can remember(there might be one more): It bends the arm and it rotates the wrist. That's it!
So, explain to me how a TINY, little muscle that has one major function needs anywhere even close to more than 4 exercises? In fact, 4 is overkill. Gavin was completely correct...but you'll all dismiss him.
Similarly, we have the legs. They comprise roughly 45% of your body mass. The have many functions and are comprised of many muscle groups. As a whole, the leg complex is HUGE. And, yet, most guys don't get more than 4 exercises total in a leg workout and that's 2 for quads and 2 for hamstrings. (Really, you don't need more than 2 movements, but that's another discussion) Tell me where this starts to make sense.
GDSGFT
New Member
I agree with griz
I've only started putting mass on my biceps from lowering the amount of excercises I do per week.
I used to do hammer curls, barbell curls, dumbell curls and chins all in the same workout. I thought that seeing as though my biceps were small in comparison to other body parts, i'd work them twice as hard. That was my biggest mistake!
Pick 1-2 excercises and work on that.
Also when are you training your biceps?
I like to keep them apart from other arm workout days.
Monday shoulders/back
Tuesday Chest
Thursday legs
Saturday biceps/triceps
I like to make sure I give my arms the biggest pump possible by keeping them away from other arm working days.
All the best
I've only started putting mass on my biceps from lowering the amount of excercises I do per week.
I used to do hammer curls, barbell curls, dumbell curls and chins all in the same workout. I thought that seeing as though my biceps were small in comparison to other body parts, i'd work them twice as hard. That was my biggest mistake!
Pick 1-2 excercises and work on that.
Also when are you training your biceps?
I like to keep them apart from other arm workout days.
Monday shoulders/back
Tuesday Chest
Thursday legs
Saturday biceps/triceps
I like to make sure I give my arms the biggest pump possible by keeping them away from other arm working days.
All the best
